One-month weight loss plan

Pay special attention to the aerobic exercise of legs: cycling, jogging, brisk walking, hiking, taekwondo, going up and down stairs, standing in the swimming pool to do leg exercises (with the help of water resistance, you must stand firm) ... you can burn 350-700 calories per hour.

1. Swan extension: standing posture. Put your hands on your crotch, bend your knees with one leg, and put your feet on the calves of your upright legs. Chest out and abdomen in. Open your knees and stretch out. Do 5-8 flexion and extension before and after. Switch sides. Say it again.

2. Side span: standing posture. Chest out and abdomen in, hands on crotch. The left toe points to the left Go left. Step as far as possible, with your left knee as far as possible to the right, stretch the inside of your right leg, and put your body between your legs. Switch sides. Say it again.

3. Swan moves backwards: put your hands on your crotch. Stand on one leg. Bend your knees with the other leg, knees outward, and put your feet behind the knees of the standing leg. Chest out and abdomen in. Bend your knees, stretch your legs back and make a backward movement. Put your body between your legs. Keep your body stable. Switch sides. Say it again.

Pay special attention to abdominal aerobic exercise: all sports that can move to the "middle stage", such as racket ball, surfing and Latin dance, can burn 200-700 calories per hour.

1. Two-way sit-ups: lie flat. Put your hands behind your ears. Knees together at 90 degrees. Inhale. Exhale. Lift your shoulders and back, and at the same time, retract your knees to your chest. Inhale and return to the starting position. Say it again.

2. Banqiao style: arms are straight, hands, knees and toes support the ground, and the back is straight. Keep your legs straight back. Abdominal tightening. Hold for 3-5 seconds. Return to the starting position. Say it again.

3. Abdominal circumference: Lie flat. Put your hands behind your ears. Knees together, slightly bent, feet staggered, lift. Inhale. Exhale and lift your head and shoulders to the right. Inhale and turn left. Repeat left and right.

Walk 5000 steps every day!

Jogging, sit-ups, hula hoop

More contact,

Soak your feet!

The key is to form good habits and stick to them!

Losing weight is a long process!

Diet pills, dieting to lose weight is not good, it hurts the body! No need!

Form good habits!

Losing weight is a long-term process, step by step!

Eat well in the morning, eat well in the middle, eat less at night, and don't snack.

Lose weight by yourself

Exercise, don't give up

Balanced nutrition, no partial eclipse

Live a regular life and have a good sleep.

Perseverance determines success.

Good luck!