One Minute Two Weeks to Flatten Belly!
One minute two weeks to flatten belly
Winter is the most prone to accumulate fat, if not careful, small belly will appear! Don't be afraid, teach you 12 methods, quickly get rid of small belly!
Exercise 1:Maintain a flat supine position, with legs opened shoulder-width apart, first raise the right foot 10CM, point inward and stop for one second, then gently lower it, pay attention to the heel not touching the bed. After completion, switch to the left foot and repeat the same action 5 times.
Effect: Can effectively reduce the fat on both sides of the stomach, and tighten the legs, making the lower body more slender.
Exercise 2:As far as possible raise the right foot upwards, pause in the air for one second and then lower it. After completion, switch to the left foot. Note that the knees cannot be forcefully bent, in order to achieve the desired slimming effect. Repeat this set of actions 5-7 times.
Effect: Can firmly tighten the abdominal and leg muscles.
Exercise 3:Maintain a supine position, hold hands close to the knees, bend the legs towards the abdomen, and raise the upper body to gently lie down. Repeat this action 5-10 times.
Effect: Can effectively strengthen the chest and waist muscles, contract waist fat.
Exercise 4:Maintain a flat supine position, with legs opened shoulder-width apart. Arms are bent at a 90-degree angle close to the ground, palms facing up. Bend the left knee, straighten the upper body, so that the right elbow can touch the left knee. Repeat this action 2-3 times, each set 10 times.
Effect: Enhance abdominal strength, tighten the leg muscles.
Exercise 5:Maintain a supine position, two hands grasp the dumbbells and raise them above the chest, pay attention to keep the knees straight and do not bend. Then adjust the breathing, slowly twist the upper body to the left and right. 10 times as a set, repeat 2-3 times.
Effect: Stretch the abdominal muscles on both sides, improve abdominal relaxation.
Exercise 6:Side lie, use the strength of the leg muscles to clamp the cushion. Hands are placed on the ground to maintain balance. Raise the head, eyes straight ahead. Adjust the breathing, double legs clamp the cushion and lift upwards, the action must be slow to achieve the ideal slimming effect. 10 times as a set, repeat 10 times.
Effect: Strongly contract the abdominal, leg and calf muscles, make the legs thinner and slender.
Exercise 7:Flat supine, two legs straight, two hands holding waist, eyes straight up, adjust the breathing and slowly raise the knees to the chest, finally slowly straighten the legs and extend the legs. 15 times as a set, repeat 2-3 times.
Effect: Make the small belly muscle more firm, effectively improve abdominal relaxation.
Exercise 8:Flat supine, two legs opened shoulder-width apart. Two arms extend, elbows close to the ear position, raise the left leg and right hand and extend the upper body so that the right elbow can touch the left knee foot. Repeat this action 2-3 sets, each set 7 times.
Effect: Effectively eliminate small belly bumps.
Exercise 9:Prepare two sets of elastic bands. Two legs opened shoulder-width apart. Then two feet are stepped on one end of the elastic band, and the elastic band is crossed left and right, and two hands grip the other end of the two elastic bands. Maintain the lower body motionless, rotate the upper body left and right. Note that the waist should be straight, the body cannot lean forward. 20 times as a set, repeat 3-4 sets.
Effect: Stretch the waist muscles, make the waist more firm and slender.
The following three sets need to be prepared for the activity: full relaxation, lower body remains motionless, upper body gently twists left and right. Repeat 16 times on the left and right.
Exercise 10:Flat supine, two hands are placed on the sides of the body, palms down. Maintain the upper body motionless, bend the knees and extend upwards until a 90-degree angle. Those with poor waist can bend the knees. Repeat this action 8 times.
Effect: These two sets of actions are specifically designed for the abdomen, organically combining the three, can effectively tighten the abdomen, and can also have a certain therapeutic effect on people with waist fragility.These small exercises, as long as you choose one every day to do for ten minutes, within two weeks will see the effect. These are aerobic exercises, must be slow to do. Don't force it! If it's the first time doing it, suggest first doing 20 times. Then look at your personal condition and gradually increase it, don't be too forced! But you must be persistent!
