The older you are, the harder it is to lose your belly and waist. The reason is that the secretion of hormones will change, which will promote the accumulation of excess calories to your abdomen, which will form fat. Researchers at the University of Vermont tested 178 women with a healthy weight between 20 and 60. The oldest person among them had 55% excess belly fat. Having a big stomach is not an inevitable thing. Abdominal exercise can help you achieve this desire. Pilates training is your secret weapon because it can move to all your abdominal muscles. By pulling your navel to your spine in each section, this exercise can help you to maximally smooth your belly. Do it three times a week, once every other day. Toe sports A , lying on the ground, legs lifted, knees bent 90 degrees. The thighs straighten up and the waist is parallel to the ground. Put your hands naturally on both sides of your body with your palms facing down. Keep the abdominal muscles in contraction while pressing your back to the ground. B. Inhale and lower your left leg while counting the "down, down." Just start from your hip joints and push your toes to the ground (but don't really touch the ground). Exhale, then lift your leg back to the initial position and count the number "up, up." Then do your right leg and continue alternating legs until you have 12 legs per leg. Leg movement A , lying on the ground, legs straight. Raise your left leg toward the ceiling, straighten your toes, place your hands on your sides, and palms down. Hold for 10 to 60 seconds. (If this motion makes you uncomfortable, you can bend your right leg and lay your right foot flat on the ground.) B. Use your right toe to draw a small circle and turn your leg from the hip joint. Inhale as you begin to circle and exhale as you end. Try to keep your body motionless, do not swing, and tighten your abdomen. Do 6 rounds of movement, then do 6 times in the opposite direction. Then start to change another leg to do. Cross movement A. Start moving like a toe, but then put your hand behind your head and turn your elbows out. The upper part of the body is raised, lift your head, neck and shoulders off the ground, shrink your abdomen. B. Inhale while turning your body to the right, with your right and left shoulders as close as possible, extending your left leg diagonally toward the ceiling (as shown). Exhale, then change to the other side and start doing it. This is a group, do 6 groups. Kick exercise A , the left side of the body lying on the ground to lie down, legs straight, and tight, so that your body is in the same line. Support your body with your elbows and forearms and lift your ribs off the ground. Gently place your right hand on the ground in front of you to maintain balance. (If this action makes you feel uncomfortable, stretch your left arm on the ground and put your head on your arm) Raise your right leg, widen with the hip joint, bend your feet, and yours The toes are facing forward. B. Exhale when you kick the leg and kick your right leg forward, counting "Kick, Kick". Inhale, straighten your toes, swing your legs back and pass your left leg. This is a group, do not lower the leg to do 6 groups, and then start to do the other side. Back rotation stretching exercise A , kneeling on the ground, placing your forehead on your hand, placing your palms on the ground, keeping your feet apart and hip width. Contract the abdomen. B. Lift your head, shoulders and chest away from the ground. Turn your upper body to the right with your back toward the center. Change to the left and start again. Continue until you have done six rotations on each side of your body. Lateral flexion A. Use your hips to sit on the ground on the left side, bend your left leg in front of your body, and place your left hand on the ground to support your body. Place your right foot on the ground so that your right foot is in front of your left knee and your right knee is facing the ceiling. Relax your right arm on your right knee. Â B. Shrink your abdomen, press your body towards your left hand, lift your hips off the ground. When you support the ground with your left knee (as shown), straighten your right leg and lift your right arm over your head so that your right finger and your right toe are on the same line On the. Hold for 10 to 30 seconds, return to the initial position, and then start the other side. Â Outdoor Parasol,Beach Outdoor Umbrellas,Large Garden Parasol,Large Outdoor Umbrella Foshan Shunde Zhili Furniture Company , https://www.zhilioutdoor.com