Five quick fat-burning fitness moves

　　1. Lift your feet and tighten your abdomen

　　step:

　　1. Sit on a chair with your head upright, your back straight, and your hands holding the chair to support your body.

　　2. Slowly lift your right knee, hold the foot 15 cm above the ground for 5 seconds, and then slowly lower the foot.

　　3. Repeat 5 times with alternating legs.

　　This simple little action consumes body energy by moving your feet, thereby reducing fat and slimming the abdomen, and at the same time losing calf fat.

　　effective index★★★★

　　2. Lie on your back and raise your legs

　　step:

　　1. Lie on your back, place your hands under your hips, straighten your legs and raise them perpendicular to the ground, keeping your waist and abdomen stable.

　　2. Slowly lower your legs to a 45° angle with the ground, and then slowly lift them up once.

　　3. Pay attention to a set of 10 to 15 times. Also, keep your waist still throughout the entire movement.

　　This movement does not require much exercise, so you can do it even if your body is tired after get off work! I believe those who have practiced it all know that stretching and moving like this from time to time can not only make the legs more slender and beautiful, but also tighten the abdominal fat, making the waist become slimmer unconsciously! But of course it’s worth persevering.

　　effective index★★★★

　　3. Twist the legs

　　step:

　　1. Lie on your back, open your arms, and put your hands behind your head.

　　2. Bend your legs at 90°, with your thighs perpendicular to the ground. At the same time, twist your legs to the left to the maximum, and then twist to the right to complete one rep.

　　3. Note that a set of 12 to 15 times is required. In addition, keep your knees as close as possible and keep the bends of your legs at right angles. Exhale when raising your legs, inhale when lowering them.

　　This action also moves the legs to twist the waist, tightening the fat on the waist and abdomen, allowing people to lose fat directly while consuming energy!

　　effective index★★★☆

　　4. Lunge and stretch

　　step:

　　1. Stand with your feet hip-width apart.

　　2. Bend your knees slightly and place your arms at your sides. Lunge with your left leg, bending both knees at 90 degrees and extending your arms toward the ground.

　　3. Suddenly retract your left leg and return to the initial position. Raise your arms directly above your head.

　　4. Do 8 times, switch legs, and repeat.

　　This action serves multiple purposes and can be effective at the same time exercise Shoulders, abdominal muscles, buttocks and quadriceps, can especially suppress the formation of waist fat!

　　effective index★★★

　　5. Bath towel to tighten the abdomen

　　step:

　　1. Put a large bath towel on the bed and lie on your back.

　　2. Grasp the legs of the towel with both hands and hold it behind your head.

　　3. Bend your knees and place your feet on the ground.

　　4. Inhale, contract your abdomen, raise your head and neck until your shoulders are lifted off the ground. Maintain this position, and while inhaling, slowly straighten one leg without leaving the heel off the ground.

　　5. Exhale, return the leg to the kneeling position, and then switch to the other leg.

　　It should be noted that the order of breathing must be correct. If you can insist on doing 5 groups every day, you can see the changes in your waist after two weeks. : With the growth of age and the impact of childbirth, female Gaining weight will first start from the waist. So if you want to prevent the appearance of waist fat, this is the best exercise method, especially suitable for young mothers who have gained weight after hair loss!

　　effective index★★★★☆

　　In addition, if you feel that these methods are not enough, you can also seize all trivial time, and even lose weight while walking or waiting for the bus. When walking and standing normally, you should use force to shrink your abdomen and cooperate with abdominal breathing to tighten your lower abdominal muscles. You will not get used to it in the first day or two, but just remind yourself at all times that "you can lose weight only by shrinking your abdomen." When you inhale, your belly bulges out ； As you exhale, tighten your belly. This is a necessary training for anyone who practices yoga or vocal practice. It helps stimulate gastrointestinal motility, promotes the discharge of waste from the body, and smoothes air flow. After a few weeks, not only will your lower abdomen become flatter, but your walking posture will also become more attractive.