女人一定要看，真的很有效。床上活动一分钟,两星期瘦小肚子

冬季最容易积聚脂肪，一不留神，小 肚腩 就跑出来了！不用怕，教你12招，甩甩甩掉小肚腩！​ 练习1：​ 　　保持平躺仰卧的姿势，两脚打开与肩同宽，先将右脚向上抬起10CM，脚尖往里勾起并停顿一秒，再轻轻放下，注意脚后跟不能靠在床上。完成后换左脚再重复同样的动作。一组动作重复5次。​ HYPERLINK "http://b23.photo.store.qq.com/http_imgload.cgi?/rurl4_b=5e6fefc13e962148d806e5171c0cb9acae8cde427a7902a9ddb4107392dad8dd03fcf037765b5797e91882ee4ebdab66f30612f13342532866d27dd52d8ddd65b788186759c51b4df5ecb7105684d0baf2ff5d6b&a=23&b=23" \t "_blank" ​ 　　效果：不仅可以有效减去肚子两侧的坠肉，还能收紧腿部，使下半身更苗条。​ 练习2：​ 　　向左上方尽可能抬高右脚，在空中停顿一秒钟再放下，完成后再换左脚。注意膝盖不能用力，才能达到预期的 瘦腿 效果，也不要过于勉强以免拉伤腿部肌肉。重复这组动作5—7次。​ HYPERLINK "http://b24.photo.store.qq.com/http_imgload.cgi?/rurl4_b=5e6fefc13e962148d806e5171c0cb9acd5ecbf0b02862e07aca721a7b566dbd7ab3a0a9fe6a12502daab24dcab99186b9bfea1a374d1958e7c9b60705e583d0e3bd9c5c6c234e298dfe97662592e9984aa54280a&a=25&b=24" \t "_blank" ​ ​ 　　效果：可以紧实腹部及腿部肌肉。​ ​ 练习3​ 　　保持仰卧姿势，双手抱紧膝盖，大腿向腹部曲伸，并抬起上半身再轻轻躺下。重复此动作5—10次。​ HYPERLINK "http://b24.photo.store.qq.com/http_imgload.cgi?/rurl4_b=5e6fefc13e962148d806e5171c0cb9acd4cfab72e7ad83299b3caca9ace7c58c404f4dd26e6c46c4619c54b3b42fc8f586e80a81bfd1d64a0cd8ff09b0d4afd896b7e5b1b53a2461b1ac42d641721f01924a8699&a=25&b=24" \t "_blank" ​ ​ 　　效果：能有效强化胸部及 腰 部力量，收缩腰部坠肉。​ 练习4：​ 　　保持平躺仰卧的姿势，两腿打开与肩同宽。 手臂 曲伸成90度直角贴紧地面，手心朝上。弯曲左腿膝盖，直起上身，使得右手肘部能够碰触左腿膝盖。换右腿重复同样的动作为一组。​ ​ 　　重复2—3组，每组10次。​ HYPERLINK "http://b23.photo.store.qq.com/http_imgload.cgi?/rurl4_b=5e6fefc13e962148d806e5171c0cb9ac82ccf28cac12c7633db3d9a127e3945c00bf5cf6f7a3125aa2dc537a76c9352bfa294764237f1bf39ff3576cae99144f3ab38322de0ab354e222ff4f8d29b82264c4e01c&a=25&b=23" \t "_blank" ​ ​ 　　效果：增强腹部力量，紧实大腿肌肉。​ 练习5：​ 　　保持平躺仰卧的姿势，两腿打开与肩同宽。两手握紧哑铃并向胸部正上方举起，注意膝盖保持笔直不能弯曲。接着调整呼吸，上身慢慢向左右两侧扭转。左右各10次为一组，重复2—3组。​ HYPERLINK "http://b19.photo.store.qq.com/http_imgload.cgi?/rurl4_b=5e6fefc13e962148d806e5171c0cb9ac605b4bd58253f13480940eaaa8ec18e74219a2a9b0ee741782e5d7a6bf21e452508926129a5722a260ae1eb7332a21bf2a5790204065fd2ada6ba06e783819ba6c2bbdf4&a=12&b=19" \t "_blank" ​ ​ 　　效果：拉伸腹部两侧肌肉，改善腹部松弛。​ 练习6：​ 　　身体侧卧，运用腿肚力量夹住靠垫。双手贴地以保持身体平衡。抬起头部，眼睛直视前方。调整呼吸，双腿夹住靠垫并向上抬起，动作要慢才能达到理想的瘦身效果。10次动作为一组，重复10组。​ HYPERLINK "http://b19.photo.store.qq.com/http_imgload.cgi?/rurl4_b=5e6fefc13e962148d806e5171c0cb9acd96c1e83f685e7fedbd6b5aece886b95b45378eea241646e71c8f81913c2dc3b4eacc11dd137fb5fc36c03ab3b00ba4f06eeb12c3d6dd50f3040a6d2de48572be37960d1&a=10&b=19" \t "_blank" ​ 　　效果：强效收缩腹部、大腿及小腿部位的肌肉，让腿部更纤细苗条。​ 练习7：​ 　　平躺仰卧，两腿伸直，脚跟并拢。双手叉腰，眼睛直视上方，调整好呼吸并慢慢将两腿膝盖曲起至胸前位置，最后再慢慢放下并伸直双腿。15次为一组，重复2—3组。​ HYPERLINK "http://b23.photo.store.qq.com/http_imgload.cgi?/rurl4_b=5e6fefc13e962148d806e5171c0cb9ac574d757e9c64b027785d62b42318c6932fa96210e813f58861e21f8f4a02c7f5c57e65c27f0ceecbe75a0d7eba916c6da3bbcde57902496ef741190842bcb9db66e26d30&a=12&b=23" \t "_blank" ​ 　　效果：使小肚肌肉更加紧实，有效改善腹部松弛。​ 练习8：​ 　　平躺仰卧，两腿打开与肩同宽。两臂伸直，肘部贴近耳朵部位，分别抬起左腿和右手并直起上身，使得右手触碰左腿脚尖，左右各7次为一组，重复2—3组。​ HYPERLINK "http://b19.photo.store.qq.com/http_imgload.cgi?/rurl4_b=5e6fefc13e962148d806e5171c0cb9ace60e31cbafe0b319d351f7d8df8c919b0010eb2ea8c17307d2cec7556bdc50549cf696761993703916e55a5b952df879411425c57a6fe1d9ae0c93f0837b4f3c93d19a2b&a=12&b=19" \t "_blank" ​ 　　效果：有效消除 小腹 突起。​ 练习9：​ 　　准备好两副橡皮圈。两腿打开与肩同宽。接着两脚各踩住一副橡皮圈的一端，再将橡皮圈左右交叉，两手分别握紧两副橡皮圈的另一端。保持下半身不动，左右扭转上半身。注意挺直腰杆，身体不能前倾。20次为一组，重复3—4组。​ HYPERLINK "http://b23.photo.store.qq.com/http_imgload.cgi?/rurl4_b=5e6fefc13e962148d806e5171c0cb9aca433167929347ce4f8b4ef19d2f87588c6b5637215307a3c930137b62b31da8dfdd1b6f800da3f8b451c568991b76ded02c8b67a4b60052db393e484a5a6c0d424747dfb&a=23&b=23" \t "_blank" ​ ​ 　　效果：拉伸腰部肌肉，使腰部更加紧实纤细。 ​ 以下三组需要进行准备活动：全身放松，下半身保持不动，上半身轻轻向左右扭转。左右各重复16次。​ 练习10：​ 　　平躺仰卧，双手打开放在身体两侧，掌心向下。保持上半身不动，曲膝并垂直向上抬起。接着两腿膝盖并拢并向左侧摆动并贴地，右肩部位必须紧贴地面不能抬起。恢复仰卧姿势后再遵循相同的要领向右侧摆动双膝。左右各一次为一组，重复8组。​ HYPERLINK "http://b23.photo.store.qq.com/http_imgload.cgi?/rurl4_b=5e6fefc13e962148d806e5171c0cb9ac0b50307da4cfa83651c953b5781e0d41a96c48e952e32ae2db4c7a36fdefd43a1d794b1b44feb77a24c76842e55bc82098023b9f02d28538d552bf7ac54656b06700c195&a=25&b=23" \t "_blank" ​ 练习11：​ 　　平躺仰卧，双腿并拢。两手自然放置身体两侧。利用手部及腹部力量慢慢向上伸直双腿直至与地面成90度直角。腰部不好的人曲膝即可。重复此动作8组。​ HYPERLINK "http://b24.photo.store.qq.com/http_imgload.cgi?/rurl4_b=5e6fefc13e962148d806e5171c0cb9ac7e222c46db2caeaa4e8170d9c5f5645b94dc3ea0f56d7e45e7e7aff7bc71b9fe8309f74ba79fa1381aad38239da6cd4c40fd9b53bdb48a4f3ff0f56e3abe0479cf412789&a=23&b=24" \t "_blank" ​ 效果：这两套动作都是针对腹部 ，将三者有机结合可强效 收腹，对于腰部脆弱的人也能起到一定的保健作用。​ ​ HYPERLINK "http://photo.store.qq.com/http_imgload.cgi?/rurl2=720adbdc9de34a8c5d464f35d896635e9f63bce80f6c401aac63339c6554cfb5d7103851715572ab59cbabd52ded944c66d969a3c24bc8bc34ba1fd494dc812b30e16a6dfc66121ebc4ec7378510123df3606f11" \t "_blank" HYPERLINK 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这些小运动，只要每天挑一个做十分钟，两个星期内就会见效。这些是有氧运动，要慢慢的做。不要拼了老命的做！如果是第一次做的话，建议先做二十下。再看个人状况逐日增加，不要太勉强！但一定要持之以恒哟！加油吧！！！一定能成功！