How to slim the belly and waist fat

Many people are wrapped in a layer of swim ring on the waist, wear anything to buy a large size, not only affect the beauty, and health hazards are great. Some information shows that people with big bellies and thick waists have more health hazards, and more premature deaths. So how in the end to lose belly fat, into a healthy and good-looking small waist it?

Abdominal breathing method thin stomach

Abdominal breathing is based on diaphragmatic movement, the upper and lower diameter of the thorax increases when inhaling, put your hand on your belly button, you will feel your stomach lifting up. When exhaling, the abdomen and chest cavity are reduced, put your hand on your belly, the abdomen will sink. Breathing once for about 10-15 seconds, you can inhale about 500 ml of air. There is no requirement for venue and time for abdominal breathing, you can do abdominal breathing while working to slim your belly, which is the easiest and most convenient way to slim your belly and waist.

Yoga poses to slim the belly illustration

Motian pose

It can massage the abdominal muscles, promote the burning of abdominal fat, and help to quickly reduce the small belly. Step1: Stand, feet apart 1 fist width, fingers of both hands intertwined high above the head, turn the palm up, tilt the head, eyes on the back of the hands, inhale, lift the heel, hold the breath, the body stretched upward, hold 5-10 seconds. Exhale, put down the heels, release the hands to restore the side of the body. Step2: two arms high overhead, both hands hold elbows, exhale, upper body bent forward, so that the back and legs into 90 degrees. Step3: Inhale, straighten the upper body, stand up on your toes, and stretch your body upward. Step4: Exhale, separate your face and arms into side planks, parallel to the ground. Inhale and raise your arms again, straighten your upper body, exhale, restore both hands to the side of the body, land on your heels, and repeat the above steps six times.

Boat Pose

Regular practice of boat pose can improve digestion, promote body detoxification, and reduce the amount of stool. Step1: Lie on your back on the mat, inhale, lift your upper body, both arms and both legs at the same time, keep your upper body and both legs at an angle of 30 degrees to the ground, extend both arms straight ahead parallel to the ground, hold your breath. Exhale, put your body back on the mat, repeat 6 times. Step2: Again follow the above steps to raise your torso, but make fists with both hands and keep all your muscles tense. Exhale and put your body back on the mat, relax and repeat the movement 6 times.

Vertical Legs

Elevating the legs helps relax the hips, stimulates the digestive system, prevents constipation, and also eliminates stomach bloating. Step1: Lie on your back, put both arms on both sides of your head straight forward, inhale, slowly lift your legs to 30° from the ground, breathe normally and hold for 20 seconds. Step2: Breathe, continue to lift both legs, and the ground into about 60 °, hold for 20 seconds. Step3: Exhale, lift both legs until they are at a 90° angle to the ground, hold for 40 seconds, exhale and slowly put your legs back on the mat, relax and rest.

Leg back stretch

Step1: Sit with a straight back, cross your thumbs, inhale and stretch your arms upwards, while fully extending your spine and straightening your legs. Step2: Exhale, try to maintain the sense of spinal extension, bend forward close to the legs, and breathe deeply for several times. Step3: When the head is not attached to the legs, do not rush and do not stretch too hard, try to do the maximum on the line. Exhale to restore, adjust breathing and repeat the action 2-3 times.

Tighten the abdomen Shen Gong

Step1: lie on your back, knees naturally bent, feet apart and shoulder width. Arms straight out on both sides of the body, palms down. Exhale belly lift the upper body, arms parallel to the ground; inhale, Luo Hui ground, relax the arms, shoulders, repeat 18 times. Step2: right foot on the left knee, hands index fingers crossed behind the head. Exhale when lifting the upper body, left elbow near the right knee, right knee right arm relaxed, repeat 18 times. Step3: arm movements remain the same, change the left side to carry out, repeat the action 18 times. Step4: feet up, vertical and the ground, stacked together, arms straight to the sides of the body, and then lift the legs and hips with abdominal strength, repeat the action 18 times. When the action, the upper arms and upper body as much as possible to relax.

Latch Pose

It can reduce the excess fat on the waistline, flex the spine and eliminate the stiffness of the back. Step1: With both knees together, kneel on the mat, straighten the left leg to the right, in a straight line with the right knee, point the left foot to the left, and raise both arms sideways and parallel to the ground. Step2: exhale, bend the body to the left, the left hand palm up, placed on the left ankle, left ear against the left arm, straighten the right arm to the left, so that the two palms together, hold for 30-45 seconds; exhale straight up the upper body, the two arms restore the side of the body, the left waist back, and then follow the above steps to do the other side of the exercise.

Bow Pose

It can reduce the excess fat around the waist and pelvis, strengthen the back muscle groups, eliminate fatigue, and strengthen the chest and abdominal muscles. Note: People with vertebral joint misalignment and those suffering from hernia, gastric ulcer or intestinal tuberculosis should not practice this movement to slim their waist. Step1: prone on the mat, both hands palms up flat against the side of the body, two feet together; bend the two knees, the two calves as close as possible to the buttocks, two hands have reached, grab the two feet or two ankles. Step2: Inhale, try to cock the torso, back into a concave arch, head upward, while the hands will be two legs as far up as possible, two knees too high, normal breathing, hold for 1-5 seconds. Close the work of the two legs and the upper body slowly down, release both hands to restore the side of the body, the side of the face on the ground, completely relaxed, let repeat the action 3-5 times.

Abdominal massage exercises thin belly

Abdominal massage massage exercises to slim the stomach

Regularly massage the abdomen can promote gastrointestinal peristalsis, help remove the body's stool. Step1: lie on your back, hands together, ten fingers parallel, from the bottom pair of ribs push to the bottom of the abdomen, fingers palms in turn, and then push up, the upper and lower work to do 12 groups. Step2: hands on the abdomen, from one side of the abdomen while pushing hard to the other side, back and forth 12 groups. Hands together, ten fingers parallel, reverse massage abdomen 12 circles, and then 12 circles in the direction of massage.

Kneading waist and abdominal fat thin stomach

Step1: hands held on both sides of the waist and abdomen, force upward pinch abdominal flab, hold for 5 seconds, repeat 5-10 times, lift the amplitude to not feel severe pain is appropriate. Step1: hands palms against the sides of the waist and abdomen, to the body before and after the direction of rubbing the fat, to help abdominal exercise, fat consumption. Rub for 10 minutes, until you feel the skin of the waist and abdomen warm appropriate.

Acupuncture point massage thin stomach

There are many points in the abdomen, often rubbing the abdominal points, can effectively promote metabolism, eliminate abdominal fat, practice a charming small waist. Here's a look at which acupressure points have the effect of thin stomach.

Large horizontal point

Location: 4 inches away from the navel Massage this point can be laxative, eliminating grease in the intestines, reduce weight, eliminate the waist and abdominal fat, reduce blood lipids. Massage method: press the end of the index finger of both hands at the same time, circle massage 100 times.

Tianshu point

Location: three fingers wide on each side of the navel. Massage this point can regulate the intestines and stomach, both to stop diarrhea, but also laxative, 10 minutes a day massage, can help remove the accumulated stool in the intestines, easy to drive away the accumulation of flesh in the abdomen. Massage method: both hands of the index finger finger end simultaneously back to the ring knead Tianshu point 50 to 100 times, counterclockwise and clockwise direction repeated once each.

Water point

Location: about one finger width above the navel. Regular massage of this point can promote excretory function, improve water metabolism and prevent constipation and bloating. Massage method: bend the right index finger and use the second index finger knuckle to knead the moisture point for 10 minutes, the strength to make the skin slightly warm is appropriate.

Daju point

Location: from the navel down to 3/4 point of the left and right three fingers wide. Massaging the Daju point for 10 minutes a day can promote bowel movement and help solve the problem of bloating and constipation. Massage method: hands held on both sides of the waist and abdomen, thumbs facing forward, pressed on the big giant point, four fingers back to stabilize the wrist. Then thumbs in a clockwise direction to turn around and press the big giant point for 10 minutes.

Qihai point

Location: one and a half inches below the umbilicus in the midline of the abdomen. Massaging the Qihai point can improve the symptoms of indigestion and obstructed bowel movements. Massage techniques: index and middle fingers together, massage the Qihai point in a circular motion with a certain amount of force.

What fruit to eat for a thin stomach

The belly of the swimming circle is too long to sit lack of exercise, or the lack of timely discharge of the stool, adhere to eat some fruit every day, can effectively promote gastrointestinal peristalsis, reduce abdominal fat, the following to see what fruit good to eat thin belly.

Thin stomach eating bananas

The calorie of 1 banana is about 81 calories, which is high in the fruit. But bananas are rich in dietary fiber and have the effect of laxative. Eat a banana every morning and evening, can stimulate intestinal peristalsis, so that the stool becomes loose and easy to excrete, the belly stool is reduced, the natural small belly disappeared.

Slim stomach eating papaya

The calorie content of 100 grams of papaya is 27 calories, and the sugar content is not particularly high. Papaya contains papaya enzymes, can promote protein, sugar, fat decomposition, in order to reduce the size of fat cells, promote metabolism, remove the purpose of abdominal flab! Attention! The papaya enzyme in green papaya is about two times more than that in ripe papaya.

Eat lemon to slim your belly

Lemon is rich in citric acid, a substance that is involved in and promotes calorie metabolism. Drinking a glass of lemon water in the morning on an empty stomach can also promote detoxification and defecation, which has a significant effect on reducing the belly. Note: People with weak spleen and stomach should not drink lemon water on an empty stomach.

Slim belly eating snow lotus fruit

Snow lotus fruit contains a lot of soluble fiber, can regulate the gastrointestinal, promote digestion, with laxative to improve the role of gastrointestinal function, often eat can also effectively reduce cholesterol, lower blood lipids and blood pressure.

Slim stomach eating grapefruit

Grapefruit vitamin C content is extremely high, 100 grams of grapefruit calories is 33 calories, and low sugar content, is the favorite weight loss food of European and American actresses. The special "enzyme" it contains can prevent the body from turning sugar into fat, so often eat grapefruit can help lose weight and lose belly.

Eat strawberries to slim your belly

The calorie content of 100 grams of strawberries is 30 calories, which is a low-calorie fruit. The pectin and fiber contained in strawberries can promote gastrointestinal motility and improve constipation. Eating a few strawberries an hour after a meal can help stimulate gastric acid secretion and promote the digestion of food as soon as possible to reduce the residue of food inside the stomach and effectively eliminate the small tummy.

Slim tummy eating apples

Apples are rich in pectin and dietary fiber, which can stimulate the secretion of digestive juices and promote gastrointestinal peristalsis. A three-day apple diet once a month can help effectively cleanse the stomach and intestines and slim down the unsightly belly. Attention! The three-day apple diet means eating only apples for three days and is not suitable for people with a weak spleen and stomach.

Slim belly eating watermelon

Watermelon has the effect of diuretic and edema reduction. Eating more watermelon can help discharge excess water and toxins from the body, which has a good effect on weight loss. However, watermelon contains high sugar and water, easy to support the stomach, so the daily amount of watermelon should not exceed 1000 grams, a single serving should not exceed 300 grams, otherwise it is easy to support the stomach, but will grow a small stomach.

What are the fitness equipment for thin stomach

Hula hoop thin belly

The hula hoop on the market are 10-50 yuan, the price is not expensive, and no requirements for the site, you can play at home anytime, anywhere. Exercise frequency: 4-6 times a week, 2-3 groups each time, 20-30 minutes per group, 20-30 minutes rest between groups, generally no more than 45 minutes. Exercise effect: when turning hula hoop can promote intestinal peristalsis, help clean up intestinal waste, but also accelerate fat burning, lose excess abdominal fat.

Abdominal plate thin stomach

Abdominal plate, also known as the supine plate, abdominal plate, abdominal muscle trainer, is a fitness practice abdominal muscles, reduce abdominal fat. With the fitness equipment can do sit-ups, back exercises, supine leg lifts, etc., is the mainstream home fitness equipment. Exercise frequency: once every other day, you can do different movements to slim the belly. Exercise effect: sit-ups on the abdominal plate, can effectively reduce abdominal fat, tighten the abdominal muscles, to remove the small belly to train the effect of a small waist.

Yoga ball thin belly

Yoga ball prices range from tens to a hundred, is a common exercise and fitness equipment. And yoga ball movement arrangement is mainly for the abdomen, back, waist and other major parts, is the weight loss equipment used by girls. Exercise frequency: you can practice 40 minutes a day, or every other day. Exercise effect: in the yoga ball to practice thin belly action more interesting and difficult, you can do some movements for the waist and abdomen, to help quickly eliminate abdominal fat.

Fat shaking machine to slim the belly

The fat shaking machine is a weight loss apparatus, the use of sports science in the balance of the lateral movement, amplitude superposition principle, can make the whole body fat movement, promote its decomposition to achieve fat loss effect. Exercise frequency: 10 minutes of daily use is equivalent to 1 hour of jogging. Exercise effect: without having to carry out strenuous aerobic exercise, it can promote abdominal fat burning decomposition.

Far-infrared weight loss belt

Far-infrared weight loss belt utilizes far-infrared technology to effectively relieve the symptoms of abdominal, back and lumbar aches and pains. Safe to use, easy to operate, multi-functional, is a combination of slimming, health care, leisure three as one. Exercise effect: far infrared resonates with the body, cell movement is accelerated, and toxins are discharged through the body temperature rise to promote blood circulation. This is the same frequency as the human body far infrared, a hundred benefits and no harm.

Treadmill

Treadmill is the home and gym often equipped with fitness equipment, men and women are suitable. Treadmill is aerobic exercise, not only can slim the stomach, but also exercise the muscles of the whole body, so that the body proportion. Only the effect of reducing the belly is slower, unlike other thin belly equipment as targeted. Warm tips: when using the treadmill to master the speed of running, running speed is directly related to whether you can adhere to long-term running, in general, the speed of running too fast at the beginning, will lead to a linear decline in our patience, if you want to persist in the long term, we need to reduce the speed at the beginning, and then always adhere to this speed for exercise.