Tips to make your beer belly disappear instantly

　　full body aerobic exercise
　　
　　In order to reduce abdominal fat, you should participate in more sports exercise , such as running, climbing, cycling, swimming, playing ball, etc., more than 30 minutes a day, preferably 60 to 90 minutes in total every day, more than 5 days a week, can reduce abdominal fat. At the same time, proper dietary adjustments should be made to achieve better weight loss results.
　　
　　Waist and abdominal exercises
　　
　　On the basis of whole-body aerobic exercise, waist and abdominal exercises can help enhance abdominal muscle strength, prevent fat from accumulating in the abdomen, and make the waist and abdomen more toned. Simple and easy methods include abdominal tightening and brisk walking, lying on your back doing abdominal crunches, lying on your back and raising your legs, etc.
　　
　　1. Lie on your back and raise your legs. Lie on your back on the mat, put your hands on your sides, lift your legs, and bend your knees to 90 degrees. When the lower abdominal muscles contract, lift your legs so that your thighs are perpendicular to the ground. Do one set of 15 to 30 times, with an interval of 0.5 to 1 minute, and then do the second set for a total of 3 to 5 sets.
　　
　　2. Abdominal fast walking When walking quickly (90~110 meters/minute), raise your head and chest, and naturally close your lower abdomen. Be careful not to raise the diaphragm and shrug your shoulders. Lift your forearms to your waist and swing them back and forth freely.
　　
　　3. Lie on your back with abdominal curls on the mat, put your hands on your chest, retract your chin, bend your legs and knees to 90 degrees, contract your abdominal muscles to lift your shoulder blades off the ground, and do not lift your lower back to complete the action. Repeat the action 15 to 30 times as one group, with an interval of 0.5 to 1 minute, and then do the second group for a total of 3 to 5 groups.