People often describe the body as "front and back," meaning a straight chest and tight hips. But have you ever wondered why some people's bodies appear more curved or swayed? It's not just about the chest and hips—it's also about having a flat stomach and a beautiful back line. When all these elements come together, your figure becomes more defined and attractive. Do you want to achieve that "before and after" transformation? If so, come with me and learn how to lose weight effectively!
**First, get rid of the fat on both sides of the abdomen - lift the legs**
Number of times: 2 times a day
When wearing jeans, do you often feel that the waistband is squeezing out the excess fat on your sides? Simply working out your abdominal muscles won't solve this completely. To target the fat on the sides, you need to stimulate the oblique muscles. Lifting your legs can help you do that. Let's try it!
**Action**
Lie on your back, relax your body, and lift one leg toward your abdomen. At the same time, bend the opposite elbow and bring it toward the raised leg. Repeat with the other side, alternating legs for 10 repetitions. Do this 2 to 3 times a day.
**Second, get rid of the side belly fat - window action**
Number of times: 1 time a day
In daily life, we rarely raise our arms, which makes it easier for fat to accumulate on the sides. The flank muscles are hard to work out, but the "window wiping" movement is surprisingly effective in reducing side fat. Let's give it a try!
**Action**
Stand with your feet shoulder-width apart. Lift your right arm and tilt your upper body to the left, feeling a stretch in your side. Do this 10 times on each side. Then, lean your upper body back while pushing your pelvis forward, and then bend forward while pulling your pelvis back. Make sure to puff your stomach when pushing your pelvis forward and pull it in when moving backward. Repeat this 10 times before and after.
**Third, get rid of the belly fat - sit and stretch the abdominal muscles**
Number of times: 1 time a day
If you eat too much and don’t burn off the calories, it can lead to fat accumulation around the abdomen. This type of fat is tough to eliminate, but by regularly stimulating your abdominal muscles, you can achieve a slimmer waist. Let’s start today!
**Action 1**
Sit on a chair with your hands on your hips and your legs together. Slightly lean your upper body back and push your pelvis forward.
**Action 2**
Then, bend forward and push your pelvis backward. Remember to puff your stomach when pushing forward and pull it in when leaning back. Repeat this 10 times before and after.
**Fourth, shape the back line - hands and arms straight behind**
Number of times: 1 time a day
After the abdomen, the back is another area where fat tends to accumulate. Since we rarely use our back muscles, it's difficult to lose this fat. However, stretching your arms behind your back and lifting them up can help shape a beautiful back line. Let’s try it!
**Action**
Stand with your feet shoulder-width apart, hands clasped behind your back, and arms stretched as far as possible while slightly leaning back. Hold the position for 10 seconds, then relax. Repeat this 3 times.
**Fifth, get rid of the back fat - the action of wiping the floor**
Number of times: 2 times a day
It's challenging to work the back muscles alone, but combining arm and leg movements can help. Wiping the floor with a towel can effectively target the back. Let’s follow along!
**Action 1**
Get on your knees, keep your knees together, and place your palms and toes on the floor. Place your right hand on the towel and try to keep your back straight without bending.
**Action 2**
Straighten your right leg backward while extending your right hand forward with the towel. Once both are straight, return to the original position. Repeat this 10 times, then do the same with your left hand and foot. Aim for about 10 strokes per side, twice a day.
**Sixth, shape the perfect body - the body leans back to the gym**
Number of times: 10 times a day
To achieve a well-shaped body, it's essential to stretch your shoulder blades and waist. These exercises will help you develop a beautiful back line and a slim waist. Let’s get started!
**Action**
Stand tall with your feet shoulder-width apart, palms pressed firmly against the ground, and lift your arms overhead. Raise one leg so that your thigh is parallel to the ground and your toes point down. Lean your upper body back slightly. Repeat this with the other leg, alternating for 10 repetitions each.
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