Adhere to a few simple small actions every day to help men get rid of weight gain

Middle-aged men gain weight easily, and one after another they develop beer bellies. Why are middle-aged men prone to gaining weight? Experts say: Middle-aged men tend to gain weight, which is related to two major factors. One is unscientific eating; the other is lack of exercise. Then the following 8 actions are super effective to avoid the phenomenon of getting fat!

1. Puppet action: Exercise the upper arms, waist and abdomen.

Stand upright, feet apart, arms raised to the side, elbows slightly bent. The left fingers point up, the right fingers point down, and the body leans to the left. Then turn your right hand upwards and your left hand downwards, while moving your body forward. Repeatedly. Time: 30 seconds.

2. Bend your knees and squat: strengthen your back, buttocks and thighs.

Place your feet apart, bend your knees slightly, and tighten your abdominal and gluteal muscles. Slowly bend your knees and squat down to the lowest point, hold this position for 2 seconds, and then stand up to the starting position. Repeat 5 times. The whole process: 30 seconds.

3. Bending control: Exercise calf muscles and improve leg flexibility.

[1] Spread your feet apart, straighten your legs, and place your hands naturally on your hips. With your back straight, bend forward from your hip joints. Maintain this position and count from 1 to 15.

[2] Bend further and grab your calves with both hands. Keep your legs straight, don’t hug your knees, and try to touch the ground as well. Maintain this position and count from 1 to 10. The whole process time: 30 seconds.

4. Lift the legs on the side of the body: adjust the hip joint.

[1] Starting position, place your hands on the ground, kneel on your right knee, and straighten your left leg to your side.

[2] Lift up and lower your straight left leg, do this 4 times. Do it again with your right leg. Repeat each leg more than 2 times. The whole process takes 30 seconds.

5. Back Kicks: Works your butt, thighs, abs and upper back.

[1] Put your hands on the ground with straight arms and kneel on the ground. Bow. Move your left knee toward the tip of your nose.

[2] Then raise your head and kick your left leg back and upward at the same time, reaching a comfortable and reachable height. Turn your legs to move toward the tip of your nose, and then kick them back and up. Repeat 12 times. Do the same thing with your right leg. The whole process time: 30 seconds.

6. Side-lying leg press: Improve the inner thigh contour.

[1] Support the body with your right hand and forearm, and lie on your right side. Place your left foot on the ground in front of your right leg.

[2] Lift your right leg 15 times. Do it on the other side. The whole process time: 30 seconds.

7. Air pedaling: Exercise your legs and flatten your abdomen.

Lie on your back with your lower back on the ground, support your body with your elbows, bend your right leg towards your chest, and then extend your leg to keep it 15 cm above the ground. At the same time, bend your left leg at the knee and move it towards your chest. Don’t arch your back, keep alternating flexion and extension, just like riding a bicycle. The whole process time: 30 seconds.

8. Arch the waist and back: Improve the shape of the abdomen and make the waist curve.

[1] Lie on your back, bend your knees, and place your feet firmly on the ground. Put your hands behind your head.

[2] Arch your lower back upwards, maintain this position for 2 seconds, then lay flat, keep it close to the ground for 4 seconds, and repeat 5 times. Total process time: 30 seconds.