Winter slimming tips: 8 movements to tighten the lower abdomen and say goodbye to looseness

When wrapped in a thick coat in winter, the flesh on my belly seems to have found its best Jia Cang was present, but once he took off his down jacket, his loose belly immediately had nowhere to hide. Don't rush to shift the blame onto hot pot and milk tea. In fact, winter is the golden period for quietly shaping - exercising in low temperature environments has higher fat burning efficiency, and the body actively burns more calories to maintain body temperature. Today's set of movements focuses on the stubborn fat layer in the abdomen, and can secretly tighten muscle lines within 15 minutes every day.

1. The golden action to activate the core muscle group

1. Plate support deformation

Try to lift one leg alternately when the elbow is on the ground, and the gluteal muscles should contract significantly before it is considered in place. This action is like putting an invisible waistband on the abdomen, which can stimulate both the transverse and oblique muscles of the abdomen. Pay attention to keeping the neck naturally extended, sagging waist or pouting Stocks will greatly reduce the effectiveness.

2. Dead Bug style confrontation

When lying down, alternate stretching your limbs in the air and imagine someone gently pulling your hands and feet. The waist must always be tightly pressed against the ground, and any gaps indicate that the core is lazy. It is recommended to complete it on a yoga mat, as the cold floor may cause muscle tension.

2. Precise targeting of lower abdominal fat

1. Advanced reverse abdominal roll

When lying down, use lower abdominal strength to roll the pelvis towards the chest instead of simply lifting the legs. Bending your legs to 90 degrees can reduce waist compensation, with a 3-second pause at the highest point having an effect Doubling. If you feel relaxed, you can try clamping the pillow to increase resistance.

2. Suspended Leg Lifting Simplified Version

You can practice without a horizontal bar. Sit on the edge of a chair and support the seat with your hands, contract your abdomen, and pull your knees towards your chest. The key is to use abdominal force to drive the legs, rather than relying on arm or inertia swinging. This action is particularly friendly for eliminating the 'swimming circle'.

3. Secret to Carving Side Abdominal Lines

1. Russian Rotation Plus

When sitting on the ground with bent knees, lift your heels off the ground and hold a mineral water bottle to rotate left and right. Slightly tilting the upper body back can increase the burning sensation in the side abdomen, but it is important to keep the ribs sinking and avoid using the neck to exert force.

2. Side Plate Hip Lift

When the elbow supports the side, the hip slowly moves up and down like an elevator. Many people make the mistake of simply providing static support, but in fact, dynamic ups and downs are the key to tearing the side abdomen. If you find it difficult, you can start practicing by landing on your knees.

4. Ace combination for improving overall metabolism

1. Mountaineering and running slow version

Alternating knee lifts in a flat posture, deliberately slowing down to feel abdominal muscle contractions. Practicing on the carpet in winter is more comfortable, and changing the rhythm of the left and right legs every minute can avoid muscle memory. This action will make the whole body warm, which can be called natural warmth for babies.

2. Improved Poppy Jump

A simple Poppy jump that omits push ups and directly kicks back to jump after squatting. Explosive movements can activate deep fat degrading enzymes, and drinking warm water immediately after completion can accelerate the elimination of metabolic waste. Be careful to jump and land as lightly as a feline. The most wonderful thing about this plan is that all movements can be completed in the living room, even in pajamas. It is recommended to schedule it one hour after dinner or in the morning when the body is slightly warm for the most effective effect Good. If you persist for two weeks, you will find that the coat belt can be buttoned with an extra hole, and the abdominal pressure during prolonged sitting will also be significantly reduced. Remember, winter fat is only a temporary shelter, and using the right methods can help them sell out early.