Say goodbye to the annoying belly~ 3 exercises of crunches and leg lifts are super effective

You sit for 7 or 8 hours at work every day. Not only do you become lazier, but your belly also gets bigger? Experts say that if you want to get rid of the title of a "belly" woman, in addition to getting out of the chair and moving actively as much as possible, moving the right places and training the right parts are the key to successfully saying goodbye to that troublesome belly! In daily life, moderately performing simple exercises that help to strengthen the core abdominal muscles is a good way to take care of yourself.

A protruding belly not only affects your appearance, but waistline is also an indicator of your health.

Abdominal obesity not only affects appearance, but waist circumference is also a major indicator of whether a person is at risk of metabolic syndrome (abnormal blood sugar, blood lipids, and blood pressure). In fact, the main cause of metabolic syndrome is closely related to abdominal obesity and the amount of visceral fat. Therefore, if you want to avoid metabolic syndrome, office workers should pay more attention to their waistline. For men, waist circumference should be maintained within 90 cm (35 inches), while for women, it is more appropriate not to exceed 80 cm (31 inches).

Say goodbye to your fat belly ~ 3 exercises to train your abdominal core muscles

However, what should you do if you want to get rid of your pot belly? Bodybuilding model and fitness expert Li Yan wrote in her book "Lose Weight in 5 Minutes!" Light muscle exercise: Professional fitness coaches have created the "stretching × squatting" daily exercises that anyone can do and you can lose weight at any time! 》 shared that the following three light exercises that help to train the abdominal core muscles are good daily training options:

[Exercise 1—Lift your legs up and down]

Lifting your legs up and down is one of the effective exercises to eliminate your lower abdomen. If you don't use force in your abdomen, you won't be able to do this exercise. It may be difficult at first, you can grab the edge of the bed for assistance, and you will get used to it after a while. Do this exercise 3 times, 15 to 20 times each time.

step:

Lie flat on your back with your eyes facing the ceiling and your hands resting on either side of your hips. (Photo/Provided by Ruili Beauty International Media)

1. Lie flat on your back with your eyes looking up at the ceiling and your hands placed naturally on both sides of your hips.

Lift your legs to 90 degrees. Use your abdominal force to lower your legs, feel the resistance, and lift them up again before they touch the floor. Be careful not to lift your waist too much. (Photo/Provided by Ruili Beauty International Media)

2. Raise your legs to 90 degrees.

3. Use your abdominal force to lower your legs, feel the resistance, and lift them up again before they touch the floor. Be careful not to lift your waist too much. Repeat steps 2 and 3.

Lie flat on your back with your knees bent, your feet shoulder-width apart, and your hands by your ears. Be careful not to leave your feet off the ground. Exhale and lift your head, lift your shoulders 10 cm off the ground, bend your back, and engage your abdominals. (Photo/Provided by Ruili Beauty International Media)

[Exercise 2—Crunch Exercise]

Crunches are an exercise that strengthens the upper abdomen, which is completely different from sit-ups. When doing sit-ups, keep your abdomen contracted inward and make sure your waist does not leave the ground. Do this exercise 3 times, about 15 to 20 times each time.

step:

1. Lie flat on your back with your knees bent, your feet shoulder-width apart, and your hands next to your ears. Be careful not to leave your feet off the ground.

2. Exhale and lift your head, lift your shoulders 10 cm off the ground, bend your back, and use your abdominal force. While lifting your upper body, your abdominal muscles will feel noticeably stimulated. Focus your mind on your upper abdomen, slowly lower your head, and stand up again before your head hits the ground.

Lie flat on your back with your eyes facing the ceiling and your hands resting on either side of your hips. Keep your lower body fixed and stretch your arms forward. Use your abdominal strength to lift your upper body without exerting force on your neck. (Photo/Provided by Ruili Beauty International Media)

[Exercise 3—Abdominal Muscle Exercise]

This is an exercise that requires you to use your abdominal muscles and quickly lift your arms 100 times. As long as you hold your breath and use your abdominal muscles, your arms will naturally lift up. This movement can not only reduce your belly size, but it can also effectively eliminate excess fat in your arms. It is recommended that people try to do it 30 times at first, and then gradually increase to 50 to 100 times according to personal ability. Do this movement 3 times as a cycle.

step:

1. Lie flat on your back with your eyes looking up at the ceiling and your hands placed naturally on both sides of your hips.

2. Keep your lower body fixed and stretch your arms forward. Use your abdominal strength to lift your upper body without exerting force with your neck.

3. Repeat the steps in step 2 to quickly raise and lower your arms. Be careful not to overexert your neck or bend your shoulders.

【Intimate Reminder】：

Finally, I would like to remind you that if you want to avoid a fat belly, in addition to doing the above three exercises that are beneficial for exercising the core abdominal muscles, it is recommended that office workers should avoid the habit of sitting for long periods of time. It is best to get up and move around every hour. For example, changing to a smaller water cup and going to the tea room more often are good ways. When you get off work, if time permits, you might as well get off the bus two stops away from home. Walking home is also a good exercise.