Men who are slightly overweight, but not easily noticeable, can prevent further development of obesity by regularly practicing the following exercises.
1. Puppet movements: Exercise the upper arms and waist and abdomen.
Stand upright with your feet apart, and raise your arms to the sides with slightly bent elbows. Point your left hand up and your right hand down, while leaning your body to the left. Then, rotate your right hand upwards and your left hand downwards, while leaning your body to the right. Repeat this movement. Duration: 30 seconds.
2. Squats: Strengthen the back and buttocks.
Stand with your feet apart, knees slightly bent, and tighten your abdominal and gluteal muscles. Slowly squat down, keeping this position for 2 seconds at the lowest point, and then stand up to the starting position. Repeat 5 times. Total duration: 30 seconds.
3. Bending exercises: Exercise the calf muscles and improve leg flexibility.
(1) Stand with your feet apart, legs straight, and hands naturally resting on your hips. Keep your back straight and bend forward from the hip joint. Hold this position from 1 to 15.
(2) Further bend forward and grab the calves with both hands. Keep your legs straight, do not hug your knees tightly, and do not try to touch the ground. Hold this position from 1 to 10. Total duration: 30 seconds.
4. Side leg lifts: Adjust the hip joint.
(1) Starting position, with both hands on the ground, right knee on the ground, and left leg extended to the side of the body.
(2) Lift and lower the extended left leg 4 times. Switch to the right leg and do the same. Repeat each leg more than 2 times. Total duration: 30 seconds.
5. Back kicks: Exercise the buttocks, thighs, abdomen, and upper back.
(1) Hands straight on the ground, knees on the ground. Lower your head. Move your left knee towards your nose.
(2) Then lift your head and kick your left leg backwards and upwards to a comfortable and achievable height. Then move the leg towards your nose, and then kick it upwards again. Repeat 12 times. Switch to the right leg and do the same. Total duration: 30 seconds.
6. Side leg presses: Improve the inner contour of the thighs.
(1) Support your body with your right hand and forearm, lying on your right side. Place your left foot on the ground in front of your right leg.
(2) Lift your right leg 15 times. Switch sides and do the same. Total duration: 30 seconds.
7. Cycling in the air: Exercise the legs and flatten the abdomen.
Lie on your back, with your lower back on the ground, and support your body with your elbows. Bend your right leg and move it towards your chest, then extend it straight and keep it 15 centimeters off the ground. At the same time, bend your left leg and move it towards your chest. Keep alternating between bending and extending, similar to pedaling a bicycle. Total duration: 30 seconds.
8. Arching the back: Improve the shape of the abdomen and create a curved waist.
(1) Lie on your back with your knees bent and both feet firmly on the ground. Place your hands behind your head.
(2) Arch your back upwards, hold this position for 2 seconds, then flatten it and press it against the ground for 4 seconds. Repeat 5 times. Total duration: 30 seconds.
