How to practice the mermaid line in five ways to shape the mermaid line

　　Mermaid line exercise method

　　NO.1. Sit-ups

　　Belly reduction index:★★★★★

　　Why are sit-ups the most effective exercise for reducing belly fat? Because sit-ups are highly targeted, they can fully exercise abdominal fat and tighten the loose fat on the abdomen. However, the movements must be standard and the exercise must be moderate, otherwise the stomach may be so sore the next day that you cannot get up.

　　The correct way to do sit-ups: Lie on your back on the mat, bend your legs at the knees to about 90 degrees, and place the soles of your feet flat on the ground. The hands can be placed behind the head or on the sides of the body (the closer the hands are to the head, the stronger the abdominal muscles are required and the movements will be more difficult. Beginners can cross the hands behind the head after the abdominal muscles are strengthened). Use the strength of your abdominal muscles to slowly pull your body up, and exhale when you rise. When your body rises to about 10-20 cm above the ground, tighten your abdominal muscles, pause for a moment, and then slowly lower your body back to the original position.

　　NO.2, belly dance

　　Belly reduction index:★★★★★

　　In addition to being a dance art form, belly dancing is often promoted as a fitness exercise. Belly dancing can increase the strength of abdominal muscles and body flexibility, and can also burn a large amount of excess fat. A 60-minute belly dance can burn 330 calories, making it one of the most effective exercises for reducing belly fat.

　　Basic belly dance moves: figure 8 on the crotch

　　This action is super effective for reducing belly fat. Specific operation method: raise your hands or place them on your waist, then keep other parts of your body moving, and use the strength of your waist and abdominal muscles to drive your hips to draw the figure "8" in the air. You can do this action at home while watching TV. You don’t have to be very fast, but remember to be in place and draw a complete "8".

　　NO.3. Air cycling

　　Belly reduction index:★★★★

　　The reason why aerial cycling is one of the most effective exercises for reducing belly is because when the legs are moving, the strength of the waist and abdomen must be used. The more accurate the movements are, the more powerful the exercise will be on the waist and abdomen. However, you should also be careful not to exercise too much, and it is best to do this before going to bed, as the effect will be better.

　　How to do air cycling exercise: Lie on your back on the bed or mat, then lift your legs, keep your upper body close to the ground, then bend your knees and alternately simulate the action of riding a bicycle, about 30-50 times each time. If you're just starting out, place a pillow under your hips for support. When doing the movements, pay attention to keeping the insteps straight and don’t move too fast. Slowly complete the movements and feel the muscle changes in the abdomen and legs.

　　NO.4. Shake the hula hoop

　　Belly reduction index:★★★★

　　The hula hoop can reduce the belly because you need to make full use of the strength of the waist and abdomen when turning the hula hoop. It can reduce the belly and shape the waist line at the same time. However, you must choose a hula hoop with a moderate weight. If it is too heavy, it will put a load on the body. If it is too light, it will be difficult to shake.

　　NO.5. Horizontal abdominal muscle exercise

　　Belly reduction index:★★★

　　The reason why this set of horizontal abdominal muscle exercises can reduce the belly is because it is also an exercise for the abdomen and waist. It first reduces the fat in the upper abdomen and then the lower abdomen, and then exercises the waist line. It is worth a try.

　　1. Exercises above the navel: Lie on the bed or the floor, keep your lower body still, and then perform sit-ups. This can tighten and flatten the bulging part of the stomach.

　　2. Exercises under the navel: Lie on the bed or the floor, keep your upper body still, and raise your feet to do leg flexion, extension and head lift exercises. This can tighten and reduce the entire lower abdomen.

　　3. External oblique muscle exercises: After completing the above two exercises, you can perform external oblique muscle exercises. It mainly twists the muscles of the waist and abdomen on the left and right sides. This exercise plays an auxiliary role and makes the weight loss effect of upper and lower abdominal exercises more obvious.

　　How to lose belly fat

　　1. Have dinner before 6pm

　　Eating dinner 4 hours before going to bed is less likely to cause weight gain. But if you are a girl with a small belly, you can arrange dinner before 6 pm to give your stomach enough time to digest before going to bed, so that fat will not accumulate in the abdomen.

　　2. Traditional Chinese medicine to slim down the lower abdomen

　　Traditional Chinese medicine can regulate physical fitness and promote fat metabolism. Therefore, you can prescribe a few Chinese medicines that promote peripheral blood circulation and regulate gastrointestinal function according to your constitution. It should be noted that you must choose Chinese medicine that is consistent with your own constitution, so as to achieve the effect of slimming the abdomen.

　　3. Sea salt massage

　　After bathing, use sea salt to massage your abdomen 50 times clockwise around your belly button, then 50 times counterclockwise, and then massage your hands up and down 50 times with your hands folded. Sea salt can promote the elimination of waste from the body, and can also promote fat metabolism, supplement the skin with needed minerals, and make the abdominal skin become delicate and firm. If you stick to it for 1-2 months, you will find that your waist circumference becomes smaller!