A particularly effective method is to do half-rises on your back. The effect is more obvious than sit-ups. The only difference from sit-ups is that during exercise, the upper body does not sit up completely. The angle at which the upper body rises is Keep an angle of 15 degrees with the ground. When doing this exercise, you will find that a lot of force is required on the waist and abdomen, so it is very painful.

It needs to be done 5 times a day, 30 times each time. The interval between 5 times should not exceed 1 minute. After doing it, gently massage the waist and abdomen.

This is taught by sports professionals. As long as you persist in this exercise, you can see results within half a month. But let me make it clear first that if you don’t have the willpower, don’t try it, because it’s really painful.

The abdomen is the part of the body where fat is most likely to accumulate. The fat here is close to the heart and is most easily mobilized into the blood circulation to cause harm. It is a veritable "confidant" problem. Therefore, when the abdominal circumference is above 90-100 cm or the ratio of abdominal circumference to arm circumference is greater than 0.9 for men and greater than 0.85 for women, the abdominal fat must be reduced.

How to quickly reduce excess fat on the abdomen and make it look flatter? Here is a quick and effective method to flatten the abdomen that can be effective in 45 days:

1. Warm up for 10 minutes until the whole body is slightly sweaty, then tie 5-6 layers of plastic wrap around the abdomen.

2. Do abdominal muscle exercises in the supine position.

Supraumbilical exercises: Keep the lower body stationary and do sit-ups, aiming to tighten and flatten the bulging part of the stomach.

Exercises under the navel: Keep your upper body stationary, lift your feet, and do leg flexion, extension, and head lift exercises. The purpose is to tighten and reduce the entire lower abdominal circumference.

External oblique muscle exercises: After completing the upper and lower abdominal exercises, do various waist rotation exercises. This exercise serves as an auxiliary exercise to make the weight loss effect of upper and lower abdominal exercises more obvious.

3. Knead the abdomen to "drain" fat.

There is a saying: "Seven minutes of exercise, three minutes of kneading." If you want to remove fat from the abdomen as soon as possible, after abdominal exercise, do circular massage in clockwise and counterclockwise directions 100 times each. "Catch" fat and promote fat metabolism.

Do the above method for 30 minutes each time, 3-4 times a week, and you will see significant results if you persist for 45 days.

I would like to recommend a relatively simple way to lose weight:

★Drink more water, at least 6 cups a day. Boiling water can help you reduce hunger, flush excess fat from the body, and keep metabolism flowing smoothly.

★Breakfast cannot be ignored. You can eat just one banana, which contains 8 calories to fill your stomach.

★ Try to eat as little white food as possible, such as white sugar, white rice, white bread, and dairy products - this can eliminate many opportunities to gain weight.

★Enjoy Chinese steamed food, such as steamed vegetables, fish, shrimp, chicken, etc., which is hearty and fat-free.

★Use low-fat vegetable oil for cooking, or use a spray bottle to spray salad oil instead of pouring it when cooking.

★ You can eat a weight-loss meal for dinner. You only need to have one meal a day, drink a box of skimmed milk, and eat an egg or an apple. Eat normally for breakfast and lunch, and avoid sweets to easily achieve weight loss.

★ Set a weight loss reward method for yourself. For example, for every two kilograms you lose, buy a small gift or watch a movie. In this way, you will continue to lose weight more happily.

★Choose a weight-loss diet that is more suitable for you. Otherwise, the weight-loss plan will only be implemented for two days and will be abandoned halfway due to intolerance.

★Cultivate some hobbies, such as knitting sweaters, planting flowers and grass, etc., which can divert your attention when your appetite is strong.

★Control the portion size of each meal in advance to avoid eating too much.

★Stick to your original motivations. Usually your willpower wanes a bit after a few weeks of dieting, so you should always keep your goals in sight and never waver in your determination.

★Eat each meal at a regular time to avoid losing control and eating too much when you are hungry.

★If you have been dieting for a long time, you should pay attention to your health. Make sure that the food you eat is balanced and you have enough vitamins to avoid getting sick.

★Weigh yourself once a week, not too much, so you can see real progress.

★ Do some exercise to match your diet. Moderate exercise will reduce appetite and increase the rate of fat burning.

★Increase the average daily amount of exercise, such as climbing a few more flights of stairs instead of taking the elevator; when taking a bus, you can get off at the previous stop or get on at the next stop.

★Eat more fibrous foods, you will be less likely to feel hungry, and it will be easier to maintain regular and quantitative meals.

★When you go shopping in the supermarket, make a plan first so that you will not be tempted by the dazzling array of food and buy high-calorie food.

Note that you have to fight for your diet plan every day and resist external temptations.

In fact, it is not difficult to stay slim. As long as you are determined, success is very easy.