Sexy small waist will make 10 moves

1, do not forget to back Guzhe lower abdomen

Recommended Action: lying on the ground, his hands on his chin below (or do push-ups to prop up the preparatory posture easier to see individual needs), contraction muscle to the upper body propped up under the back of 30-35 degree angle from the ground. Static moment, and put down.
This action can be a good exercise abdominal and back muscles, but will not lead to back strain or pain.
Undesirable action: do sit-ups like the volume of abdominal movement, knee crooked to the side, we should also pull up their own. This distortion of the body, get up, when would create great pressure on the spine, can easily lead to back injuries.

2, table exercise

Skillful Recommended Action: In a no handrails, solid chair, sit. Grasp the edge of the hip before the chair, supporting your body good. Then slowly pull the two knees to the chest, while breath, to keep back forcefully resist the chair. Static moment, then slowly down.
This action will exercise the lower abdomen, and white-collar shirt and high heels to wear it can be done, do not sit on the floor.
Unnecessary: bent down to the bottom of the drawer to take candy, calling them to practice belly.

3, the number of sit-ups done

Recommended method: first, to test what you can do a number of the standard sit-ups, pay attention to your feet flat, knees bent, elbows forward, slowly (3 seconds to get up, still 1 second, 3 seconds to lie down Under slow enough bar). If you can do a standard push-ups 1-5, minus 1; can do 6-10 months, minus 2; 11-15 months, minus more than 3:16, less 4.
The number is what you get each group to do sit-ups the number of (for example, you can do 10 in each group should do 8). Each proposal to do three groups, group break 60 seconds. And should be periodically re-tested, the number of adjustments that new exercise program.
To increase the difficulty of sit-ups can be hung on the chair legs to do - sit, knees bent, calves parallel to hang on a chair. Perpendicular to the thigh, the buttocks close to the chair. And then slowly got up, upper body off the ground in around 30-degree angle static moment, then slowly down.
Continue to increase the degree of difficulty is to move the legs in a straight line to do sit-ups.
In order to exercise a more comprehensive, if possible, you can prepare two or more abdominal exercise program, every six weeks for a change.
Undesirable: not attach importance to the proper action posture, casually doing over 50. Practice with the wrong action, even if the 200 is done in vain.

4, and reduction waist gestures:

Recommended Action: lying on the ground, knees bent, feet flat on the ground, on the right knee on the left ankle. Shuangshoubaotou, elbows toward both sides, and slowly raised his right shoulder to left knee and rely on, and on the back, and bring a little distorted, and then put it aside for a moment, then slowly down. Turns around to repeat this action.
Is not a good move: standing around when the Twister. Abdomen not get exercise, but the trunk muscles to relax as a warm-up.

5, lowering abdominal gestures:

Recommended Action: lying on the ground, his hands palm down on the leg side. Legs raised, knees bent at a 90 degree angle, thighs perpendicular to the ground, legs parallel to the ground. Now slowly contract your abdominal muscles, hips 2-4 inches off the ground. Upper body and arms remain relaxed. This static moment, and then slowly down. This action is going to the toilet to destroy the lower abdomen.
Not too good to Action: the legs straight up since this action in the legs and abdomen, back, exercise more and less, but the lower the pressure back relatively large, vulnerable to injuries.

6, sleeping position also has knowledge would be preferable:

Supine. Put a pillow under the knees, sleep will not be too uncomfortable. Often supine sleeping to reduce the chances of back pain during exercise, so you can better exercise abdominal啦.
Desirable: lying in bed like a baby to sleep. This would arch his back up, so if long-term sleep, exercise lower abdomen when the back pain became inevitable.

7, the exquisite food recommendations:

Beans and berries are good choices. Fiber foods make you eat quickly have a feeling, it can be used to lose weight, but also can prevent constipation. The recommended daily intake of about 25-35 of such food. If you are not accustomed to eating these foods, you can gradually increase the intake.
Also, intake of calcium can make bones strong, prevent osteoporosis. Osteoporosis can cause broken vertebrae, spine and abdominal cavity were forced to shorten, so put a pot out of coming. For more than 50-year-old woman, it is recommended daily intake of 1,500 milligrams of calcium. Less than 50-year-old woman, it is recommended intake of 1000 mg / day.
Desirable: Any food not control food intake, especially when drinking, so you'll intake of too much fat, sugar and protein.
In addition, eating Reducer tablets are also desirable. Buying this type of pill better than a good pair of sports shoes.

8, the daily movement of desirable sports:

Taekwondo, racquet ball, swimming, tennis are all good choices. Any kind of aerobic exercise all help to reduce abdominal fat, but requires Yao Li as the election campaign, they burn for an hour at least 475 cards do.
Is not recommended sports: riding a bicycle. The abdomen can not get basic training, although you can burn additional body fat (in 12 miles / hour fuel consumption rate of cycling to 544 cards / pm). If you really like the bike, do not need to deliberately avoid, as long as I remember abdomen when riding on it.

9, gym equipment recommended:

Gradient fitness chair, in order to sit-ups more difficult. Transferred to the gradient to 30 degrees below, lie down, knees bent, so when the legs do not rely on outside. Got up to make 30-degree angle away from the chair around, still a moment, then slowly down.

10, daily habits recommended that:

Standing, sitting to upright. Lazy hump make a pot more prominent, not to mention an elegant upright posture and make itself a short abdomen exercises, the course of time can become a habit.