Kneading Method for Losing Belly Fat
In fact, less women would like to be under the knife (liposuction) or on a diet to get rid of belly fat, and you can never lose your belly fat in one day, you must start from the detail. Use correct massage gesture when you smear weight loss oil on your belly, massage is not only a passive sport but also helpful for expulsion of toxin.
Abdomen In & Slim Waist Massage Steps:
Step 1: Knead your belly in a clockwise direction, then press your bellybutton.
Step 2: Knead your belly in rotating way with your finger pulp in same place.
Step 3: Put your hands on the outside of waist, push and press from outside to inside
Step 4: Bunch your hands into fists, push the belly from outside to inside
Step5: Use your finger tip, push and press downwards from bellybutton.
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Lose Belly Fat in Minutes a Day
Would you like to lose excess abdominal fat? you can do one or more of the following steps, once a day, several minutes once, insist on the exercise for several days, you will get a obvious effect.
Lose potbelly
Effect:
This exercise can help reduce the lelly and lower abdomen to make it more solid, beautify your body.
The number: 60 times each exercise.
Step 1: Lie on the floor, flatten your waist and back, two hands vertical beside your body.
Step 2: Raise your legs up with force at a 45 degree angle, in
the meantime keep your upper body and hands still.
Step 3: Continue to raise your feet up, until your
buttocks off the floor, make your belly in compression, hold for 2 to 3
seconds.
Lower Abdomen Exercise
Effect: This exercise will help exercise abdominal muscles, shrink
your potbelly effectively, make your lumbar curve look more prominent.
The number: 60 times each exercise.
Step 1: Lie on the floor, knees bent slightly, straighten your feet and
back, flatten them against the floor, bend your hands beside your ears.
Step 2: Raise your belly with force, drive up the head, until you feel
that your lower abdomen muscle be strained.
5 Abdominal Muscle Exercise Actions
As we know it, belly is the best likely part of body to be fat, so you should exercise abdominal muscles mostly to get rid of belly fat.
Action 1: Hold your legs together, stretched your arms and parallel to floor, your eyes should look directly at your fingertips, tighten your lower jaw, raise your upper body for 10 to 15 times, don't swing your head.
Action 2: Open your arms, maintain your upper body stable, flatten your back against the floor, then raise your lower leg at 45 degree angle to your thigh, with your legs by turns. Try to raise your legs up with your transversus abdominis muscles, do that for 10 to 15 times.
Action 3: Put your hands beside your ears, open your elbow joint, then raise your upper body up slowly at a 45 degree angle, your ribs should go down, breathe forth when go up, take your abdomen in. Do it for 10 to 15 times.
Action 4: Knees bent, put your arms on your head and straighten, raise your upper body, take your abdomen in, swing your arms up and down, swing 3 to 5 times when breathe in, swing 3 to 5 times when breathe out. Do the exercise 10 to 15 times.
Action 5: Raise your upper body, hold your knees by turns with your hands, keep your lower leg parallel to the floor. Do the exercise 10 to 15 times.
Notes: After the belly fat exercises, lie on your back for a rest, relax your belly. Not too intense during your exercise, and imagine that your abdomin
3 Simple Belly Exercises That You Can Do In Bed
Now, let's teach you to do a simple exercise in bed, which targets your belly fat.
Section 1:
lying down-up and twist body
Preparatory Posture: lying flat on back, split your legs and bend your knees, touch your earlobes with your hands.
Action Essentials: lift your upper body up to 30-40 degrees, and turn your body left, touch right elbow joint to your left knee, recover your body, redo that in a direction opposite.
Action Required: your upper body should be straight, and the action should be slow and free-flowing.
Exercise's Effect: exercise muscles in the lower abdomen and upper abdominal muscles, and make your belly flat and solid, this is the best one of belly fat exercises for who have belly fat.
Section 2:
Lying down & Abdomen in & Leg raise
Preparatory Posture: Lying down, bend your knees, feet 10 cm away from the floor.
Action Essentials: Take your lower abdomen in forcibly to lift your lower abdomen up, buttocks off the floor(middle and right), then return to preparatory posture, repeat 20 times over.
Action Required: Don't put forth your strength on arms, when the abdominal muscles can't complete this action, arms can give some help.
Exercise's Effect: Exercise muscles in the lower abdomen
Section 3:
Pedaling Exercise
Preparatory Posture: Lying down, put your two arms on each side of your body, bend one leg in front of your chest, unbend another leg.(left)
Action Essentials: bend your leg, draw a circle forwards and straighten your leg(middle pic), at the same time, take another leg back to your chest, don't touch your leg to the floor.
Exercise's Effect: Exercise the lower abdominal muscles.
4 Steps to Flatten Your Belly in Bed
The biggest trouble for office ladies may be the growing belly fat. This exercise 10 minutes a day before going to bed, can get rid of belly fat easily.
Step 1: Flatten your body and lie in bed, cross your arms on your chest, bring your back against the bed, knees bent slightly, then turn your head left, meantime, move your legs towards the right, then turn your head right and move your legs towards the left. Repeat 10 times.
Step 2: Lie in bed, cross your hands behind your head, knees bent slightly, then hold your head with your hands and sit up, bring your head close to your knees, just like "sit-up". Repeat 10 times.
Step 3: Lie in bed, cross your hands behind your head, do the exercise riding bicycle with your legs, cycle forwards 10 times, then cycle backwards 10 times.
Step 4: Lie in bed, straighten your legs, knead the area of your bellybutton slightly from outside to inside, then from inside to outside.
After step 4, you will feel comfortable, lie down silently for a moment. Insist on the exercise for two months, you will see obvious effect. Of course, besides exercises, you should also pay attention on your diet.
Waist Curve Exercises To Lose Belly Fat
Extending exercise to soften your hip joint
This exercise can keep your hip joint more soft, it's a good way to
lose belly fat, as long as you hold on the exercise, the curve from
waist to leg end will be more beautiful.
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| Straighten your legs, bend
your waist forward, touch your hands to the floor. Keep this posture,
lift one of your legs up and extend the leg, then change to another leg
to lift. |
Lie face down on floor,
hold your ankles with your hands, bend your back backward with force,
try hard to stretch the inside of thigh muscle. |
Do the splits on the floor as far as possible, focus your body weight on the back leg. |
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Extending exercise to make your waist slim
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| Lie face up on the floor, hold your legs together and lift up, perpendicular with the floor, bend your tiptoes toward your body. |
Breathe out, at the same time turn your legs sideways with legs together, don't bend knees as far as possible. |
when your legs touch the floor nearly, turn back to the start position slowly. Change to another side to do, 10 times each side. |
Abdominal Exercise to Lose Belly Fat
Abdominal exercise can get rid of excess abdominal fat, don't force you to complete the exercises, just do your best. By the way, our site have kinds of belly fat exercises, you can also choose another one that's suitable for you.
Lying down, straighten your legs naturally, put arms on sides of your
body. Take a breath, then maintain the posture.
Sit up slowly when you breathe out, if you feel belly floppy, do that
with force. Maintain the posture for 5 seconds.
Continue
to breath, put strength in your abdominal as far as possible,
meanwhile, let your body bend forward, breathe out fully.
When
you breathe, move your body backward until lying down. Repeat actions 1
to 4 as possible as you can, at the beginning, don't force you to do
that.
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Lift your legs to compact your belly
Effect: Exercise abdominal muscle, and lose your belly fat.
Action 1: Stand up, raise your arms up
Action 2: Bend the right knee and raise to the level of chest, put down your arms and bend them forwards in front of your chest. Return to action 1 and change to left leg. 20 times a group.
Coach tips:
1. You should not only do abdomen exercise to lose belly fat, but also strengthen the whole body exercise. You can do half an hour of aerobic exercise before abdomen exercise.
2. When you Do belly fat exercises, as far as possible to slow down action, don't complete action with the help of inertia. At first, you can pay attention to exercise part, and keep other parts still.
3. If you feel an ache in your abdomen after the exercise, you can do some stretching exercises that bending forwards and backwards,to help to tighten the abdominal lines.
4. Do 3 times a week as much as possible, have a rest for one day between two times. Don't worry that you can't get the desired effect, as long as you do the exercise more enough with correct posture, you must can have the perfect abdominal muscles.
6 Exercises To Flatten Your Belly Quickly
Action 1:
Lying Down and Abdomen In
Lying down on resistance ball, bend your legs at a 90-degree angle, then put them on the floor slowly. put hands in front of your chest or beside your head, then force your abdomen to lift your body up 75 degrees, and look at the ceiling. To get rid of belly fat, repeat 12-20 times.
Action 2：
Side-waist Muscle Group Exercise
Lie on one side, put one hand in front of your forehead, hold the resistance ball with another hand, turn your body and head to one side, hold your legs together and straighten, pull and constrict your side-waist muscle group, you can exercise side-waist muscle by the sit-up.
Action 3：
Exercise Waist Muscles
This action will exercise your waist muscles by leg lifting. Sit on the floor, bend one leg and straighten another on the floor, straighten your hands, then lift your legs up slowly, make your waist straight as possible as you can. If you want to achieve better results, you can straighten your two legs together and lift them up, touch your legs to your hands that you put out.
Action 4：
Extend Side-waist Muscle Group and Arm Muscle
Support your body with your right hand, turn your body and head to one side, cross your legs and straighten, increase the gravitation with gravity, meantime, do the exercise that extends your left arm towards ceiling, after 10-20 seconds, breathe forth, put your body and arm down slowly, maintain the state of relaxation, then rest for 5 seconds, repeat the exercise.
Action 5：
Lift Leg and Tighten Waist
Keep your feet as wide as your shoulders, sit and lie on the floor, move your legs to ceiling(don't bend your legs), keep the state for 10-15 seconds, then put down slowly. Repeat the exercise.
Action 6：
Lie prone and Abdomen In
Lie prone on the floor, bend your arms into a 90-degree angle and clench fist, open your elbows as wide as your shoulders, put your tiptoes on the floor, touch your knees to the floor, take a breath and straighten your legs, support your body up with the force of your arms and legs, make your body in line, force your abdomen to support your back, keep the state for 20-30 seconds, more time, more better.
3 Local Exercise Actions To Lose Belly Fat
As an office lady, do you get in trouble with your belly fat? try the 3 local exercise actions, it's easy and effective to get rid of belly fat.
Action 1: Sitting on the place one-third of bench, hold your legs together, make your thighs at less than 90-degrees with your body, take your lower abdomen in.
Action 2: Lift your legs, make your abdomen tight, when take your abdomen in and raise you body up, don't make your elbow forwards, eyes to see the direction of 45 degrees, which can avoid to force your neck.
Action 3: Lift your legs for 2 seconds, let your abdomen feel tight, and then revert to the initial state for 4 seconds.
Five Steps to Own Slim Waist and Beautiful Belly
Step 1
Stand akimbo, one leg forward and bent less
90 degrees, tighten your muscles of the hip, shift barycenter between
your legs, ensure that the tiptoes of your front leg is in front of the
knee joint, then change another leg to do. Count left and right as one
time, do 15 times.
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Step 2
Hold the chair back with one hand, turn your
feet "V", heel up, hip tight, bend knees downwards slowly until half
squat, shrink your belly and hip, do 10 times.
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Step 3
Hold the chair back with hands, one leg backward, tighten your hip, keep your stomach in and lift your waist.
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Step 4
Stand akimbo, one leg on the chair and extend
the leg, tighten your hip, then bend knees slowly. Half squat, abdomen
in, waist up, do 10 times each leg.
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Step 5
Kneeling on the floor, support your body with
your elbows, single leg up, the knee joint bent, bend your knee
backwards. Take your hip as a support point, straighten the leg upwards
slowly, tighten your hip. Do 10 times each leg.
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5 Steps to Get Your Waist Slim Like a Snake
If you'd like to own "snake-waist", do the following
belly fat exercises, you can get it easily. Warming up: Before exercising, walk several rounds in house, 3 to 5 minutes is ok.
1. Pelvis Exercise
(1) Lie on the cushion, relax your hip, knees bent.
(2) Shrink your belly in with force and breathe lightly, waist on the floor, raise your hip lightly.
(3) Repeat the above-mentioned actions 20 times.
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2．Upper Belly Exercise
(1) Lie on the floor and raise lower legs up, bend lower legs at a certain angle.
(2) Shrink the muscles of abdomen, raise the pelvis up, waist on the floor
(3) Cross your lower legs
(4) Hold your head with your hands, elbows upward
(5) lift your shoulders lightly, try hard to make your shoulder close to knees, thighs fixed
(6) Keep your lower legs fixed (if you can't hold, put legs on a chair)
(7) Repeat the above-mentioned actions 10 to 20 times
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3．Lower Belly Exercise
(1) Lie on the floor with your hands beside your body
(2) Shrink the muscles of abdomen, raise the pelvis up, waist on the floor
(3) Bend your knees toward your face, lift your
lower lges up, bring lower legs at a certain angle with your upper body
(4) Cross your legs at ankle joint
(5) Shrink the muscles of your lower abdomen,
lift your hip up, move your knees lightly toward the shoulders
(6) Put down your hip, then repeat the actions 10 to 15 times
Tips: for a obvious effect, you need to spend
some time to do the exercise; this exercise acts on pubis and lower
abdomen, it's easy to do.
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4．Upper Belly and Waist Exercise
(1) Same start posture with Upper Belly Exercise, the difference is that, one leg bent, another leg straight
(2) Twist your shoulders, try hard to make one side shouder close to another side knee
(3) Do the above-mentioned actions from slow to fast and with rhythm, repeat 10 to 20 times
Tips: Extending lower legs, your abdominal
muscle will withstand more weight, so you can raise your lower legs more
high at the beginning, with the increase in the times of exercises, put
your lower legs lower gradually
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5. Muscle Relaxation Exercise
(1) After the belly exercise, to relax your
muscles, press your knees close to the chest, waist on the floor, hold
your knees with hands
(2) Breathe slowly and deeply for several times
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