Part 7: Precise Targeted Slimming: Shaping the Abdomen, Waist, and Back

Six exercises for the abdomen and waist

Quickly slim your abdomen and increase waist elasticity.

Lie flat on your back with your arms extended to the sides and legs straight, making sure your heels don't leave the ground. Then, use your abdominal muscles to sit up, lowering your body back down while raising your arms from a low position to a high position. Hold for a few seconds, then slowly lower your arms back down to the sides, using your abdominal muscles to return to the starting position.

Sit on the ground with your knees tucked in, only your toes touching the ground. Lean your upper body back at a 45-degree angle to the ground, keeping your arms in front of you and being careful not to bend your spine. Keep your legs still. Open your right hand to the side, turning your gaze and upper body to the right. Stretch your arms and body as far as possible, turning your upper body as far as possible, then slowly return to the starting position. Repeat the movement on the other side.

Sit upright in a chair, raising your heels so that only your feet touch the ground. Let your arms hang naturally at your sides. Raise your left leg to a 90-degree angle, then slowly raise it further, keeping your knee and the top of your foot pointing upwards. Keeping your leg still, rotate your foot outwards, engaging your abdominal muscles to keep your upper body still. Return your leg to the starting position and repeat on the other side.

Look straight ahead and raise your hands to arm level. Slowly turn your shoulders to the right, extending your right arm down and your left arm up. Rotate your ribs and waist as far as possible, then return to the starting position. Repeat on the other side.

Look straight ahead and extend your arms to the sides. Slowly lean forward, keeping your knees straight. Engage your abdominal muscles, arching your back, then slowly lift your upper body back to the starting position. Raise your hands from the front to hand height, looking at the ceiling, and slowly lean your upper body backward. Avoid shrugging your shoulders; fully extend your body before returning to the starting position.

Look straight ahead and extend your arms to the sides. Raise your right hand to shoulder height and bend your body to the left. Fully stretch the muscles on the side of your waist before returning to the starting position. Repeat on the other side.

Six Back Exercises

No more worrying about not looking good in clothes!

Lie face down on the ground with your forehead touching the ground and your neck fully stretched. Cross your hands behind your back and use your arms to slowly lift your upper body, pulling your arms down as far as possible to lower your shoulders. Pause briefly, engaging your back muscles, and then slowly return to the starting position.

Lie face down on the ground, turn your head to the left, and place your right ear on the ground. Place your arms naturally at your sides, palms facing up. Keeping your head down, raise your arms as high as possible. Extend your arms backward, repeat several times, then slowly lower them back to the ground.

Kneel on the ground with your buttocks resting on your heels, and raise your hands to a forward position. Lift your pelvis upward, lifting your buttocks off your heels and pushing forward, straightening your chest, then lean your upper body backward, opening your arms to the sides. Once your body is fully relaxed, raise your arms to a hand-high position, straightening your upper body, and then return to the starting position.

Stand with your feet shoulder-width apart, eyes looking straight ahead, arms raised in front of you. Keep your left arm still and raise your right arm to shoulder height. Extend your left arm forward and your right arm diagonally backward, following your right arm with your gaze. Keep your hips still. Then return your arms to the starting position. Repeat on the other side.

With your left leg as the supporting leg, place your right foot to the left of your left foot, cross your hands behind your back and push them to the left, looking to the right and slightly lowering your right shoulder. Hold for a few seconds, then return to the starting position. Repeat the movement on the other side, switching the supporting leg as well.

Look straight ahead, open your right hand to the side, and raise your left hand to the front. Use your neck to tilt your upper body slightly to the right, then slowly rotate your upper body to the left in a circle, your arms following the direction of your body's rotation. When you return to the starting position, your right hand will be in the front position and your left hand to the side. Repeat the same movement on the other side.

Special episode

Raise body temperature

For every 1 degree Celsius increase in body temperature, the basal metabolic rate increases by 15%. An average adult male can burn 180–230 more calories (752.4–961.4 joules) more energy than a female. Therefore, simply raising body temperature can have a significant slimming effect, and sweating also helps eliminate waste and toxins from the body. Below are three methods to raise body temperature.

half body bath

A half-body bath can raise body temperature without putting strain on the heart and can also improve blood circulation. Generally, the water temperature for a half-body bath should be slightly higher than body temperature, around 37-38 degrees Celsius, and should not exceed 40 degrees Celsius. A half-body bath can inhibit the sympathetic nervous system, relieve tension, and aid sleep; therefore, a half-body bath in the evening is more effective than in the morning. It's best to drink a glass of water before getting into the water to prevent dehydration.

You must eat breakfast

Busy office workers often skip breakfast, but it actually plays a significant role in raising body temperature. During sleep, body temperature typically drops by about 1 degree Celsius, slowing down brain activity, which relies heavily on glucose. Eating breakfast in the morning replenishes glucose and provides energy, raising body temperature and improving concentration.

Choose food wisely

Hot and spicy foods can raise body temperature and effectively break down fat. Representative foods include ginger, burdock, or lotus root, which can promote metabolism, as well as fermented foods like cheese.