The most effective way to reduce abdominal fat 10 minutes

Abdominal fat accumulation makes you embarrassed to become a "small belly woman", practice the following movements for 10 minutes a day to help you quickly lose belly fat, easy to have a firm, beautiful abdomen.

Torso V exercise

Practice. 1. sitting on the carpet, legs bent, knees together, heels on the ground, hands gently holding the back of the thighs. 2. waist contraction force will be straight back, the weight on the hips, to determine the sit bones on the ground. Tip. When carrying out this action to pay attention to the heels and feet are not hard, as long as gently point the ground can be, the body's full weight on the waist and abdomen, if the action up feeling very difficult, you can reduce the amplitude of the waist and abdomen movement, or use a pillow pad behind the waist for support.

Elbows on the ground exercise

Practice. 1. legs kneeling on the carpet, the upper body lying on the ground, arms and shoulders parallel to the separation of the front arm to support the body, crossed fingers, head and neck to maintain the same level with the body, relax the shoulder blades, the body's center of gravity to pull back. 2. After the left leg will be stretched backwards, with the toes pointing to the ground to support the body, keep the hips, pelvis stability, tighten the abdomen; the same right leg stretched backwards, with the toes of both feet and forearms to support the body as long as possible, you can repeat the exercise several times. Tip: do this set of movements to keep the waist arch, abdominal force, the body from the head to the waist to maintain in a straight line, the first time you do not stick too long, you can slowly increase the persistence of time, maintain a uniform breathing.

Sit up movement

Practice. 1. lie on your back with your knees bent, arms at your side, adjust your breathing. 2. Inhale, lift the upper part of the body, pay attention to the body parts below the waist close to the ground, the back as far as possible from the ground, the arms straight forward to maintain 10 seconds, natural breathing. 3. Exhale, restore the upper body to fall, repeatedly do 12 times. Tip: This action can help strengthen the waist muscle strength and reduce the waist and abdominal fat. If it is the first contact waist muscle strength is weak upper body lift can be made into a hands wrapped legs position.

Massage abdominal exercise

Practice. 1. body lying flat, with a hot towel on the abdomen for about 2 minutes, and then remove the towel. 2. body relaxation, the palms of the hands rubbed hot, you can use essential oils or weight loss massage cream applied to the abdomen. 3. palms of both hands pressed against the abdomen, slightly hard, in a clockwise direction from the bottom up massage. Massage can be around the belly button for an even and strong massage. Every day morning and evening for 1 time. Tips: before the massage should be emptied of urine and feces, and do not reverse the direction or massage from top to bottom, otherwise it is easy to cause gastrointestinal discomfort.

Deep breathing exercise

Practice. 1. rub the palms of your hands hot and put them on the small of your back. 2. Inhale deeply, the small abdominal bulge out of the top of the palm, exhale tighten the small abdomen, repeat 10 to 15 times. Tip: adhere to do 3 times a day, can help the abdominal muscles to restore the proper elasticity.

Reduce abdominal breathing exercise

Practice. 1. hands in the waist, hands and feet apart and shoulder-width apart, adjust the breathing, slow and deep. 2. Exhale when the exhale exhausted, tighten the abdomen and stomach, they can feel the abdominal viscera, stomach tight to the back, like the chest is expanded; stay for a few seconds and then slowly relax the abdominal cavity, the stomach, adjust the breathing relaxation, repeat several times. Tip: This action can be performed every day at any time, can help burn abdominal fat, tighten the belly.