It's easy to fit into your jeans again or look great in your little black dress again with our easy exercise tips. So even if you're sitting down all day or rushing around after the kids we've got some great suggestions to help you flatten your belly.

    1. Dance it off

    All types of vigorous dancing is great for burning fat and calories - around 400 an hour - and dancing is a good workout for your waist too. Salsa, ballroom and belly dancing are particularly good.

    2. Swap your chair for a fitness ball

    You might feel silly but sitting on a fitness ball instead of a chair when you watch telly will help tone up your belly. You have to use your muscles, especially your stomach muscles to balance and stay on the ball.

    3. Sit-ups

    Yes, we know you've heard it before but sit-ups or crunches can help fight the flab. You won't see a change immediately and you may need to build up to doing 10-15 sit-ups a day. Always hold your hands by your ears rather than behind your head so you don't strain your neck or back.

    4. The reverse curl

    If you find sit-ups difficult try the reverse curl instead, it's just as effective but easier on the back. Start by lying on the floor, with your hands by your sides. Lift your bum off the floor using just your stomach muscles and keep your arms and shoulders on the floor. Hold for a few seconds then lower yourself back to the floor. Repeat 15-20 times.

    5. Yoga

    It's not just for celebs like Madonna, Yoga can be done by anyone at any level. It's great for toning all over but especially good at toning the belly because of the breathing exercises that are involved, and because it helps your posture - and good posture leads to a flatter tum!

    6. Check your posture

    To keep your tummy flat you need to keep your back strong too as the band of muscle around your waist also helps support your spine. So stand up straight and keep your back and stomach muscles taut.

    7. Crunch and twist

    Once you've been doing sit-ups for a while you'll notice that they've become a lot easier, don't give up and don't just do more, do them differently instead. Keep your hands by your ears and raise yourself up slowly then twist your body - from the waist, not your back or shoulders - and try to touch your knees with your opposite elbow, i.e. your right elbow comes up and across to touch your left knee. Untwist and go back to your starting position. Repeat on each side 10-15 times.

    8. Touch your toes

    If you're bored of sit-ups, try this exercise instead. Lie on the floor with arms straight up, pointing at the ceiling. Slowly curl yourself up and forward so that your hands are pointing towards your toes - and if you can, touch your toes. Then return to your starting position but do it slowly to stretch the muscles. Repeat 15-20 times.

    9. Hold your stomach in

    This is easy exercise if you're feeling lazy. Just holding your stomach in when you're walking or waiting for the bus can help tone your belly.

    10. Could it just be bloating?

    If it is, then there are loads of things you can do to get a slimmer waist, almost overnight. Swap fizzy drinks for still drinks, chew slowly and take pre and pro biotic supplements, which will increase your good gut bacteria and lessen the bloating.

    照我們的簡(jiǎn)單運(yùn)動(dòng)小貼士來(lái)做，您會(huì)輕而易舉地穿上曾經(jīng)修長(zhǎng)的牛仔褲，或者穿回那迷人的小黑裙，重新顯得乖巧動(dòng)人。因此，即便您一天到晚坐著不動(dòng)，或者整天圍著孩子轉(zhuǎn)，我們?nèi)匀挥泻馨舻慕ㄗh來(lái)幫助您平復(fù)那凸起的小腹。

    1.把贅肉跳出去

    所有形式節(jié)奏強(qiáng)烈的舞蹈都是燃燒脂肪和卡路里的好辦法-一小時(shí)可以燒掉400卡路里-跳舞同時(shí)也是讓腰變細(xì)的健身強(qiáng)法。莎莎，標(biāo)準(zhǔn)舞，肚皮舞，尤其有效。

    2.用減肥球代替你的椅子

    也許你覺(jué)得這樣做有點(diǎn)傻，竟然坐在一個(gè)減肥球上而不是日常坐慣的椅子上來(lái)看電視；然而這非常有利于強(qiáng)健你的腹部，當(dāng)你不得不用你的肌肉，尤其是您的肚子上的肌肉來(lái)平衡坐在球上的身體時(shí)。

    3.做仰臥起坐

    是的，你知道，這是老掉牙的方法了，但是躺下起來(lái)，身體不斷卷曲舒展，確實(shí)對(duì)緩解身體松弛非常有用。如果其它方法不能立竿見(jiàn)影，那么可以考慮每天做10-15分鐘的仰臥起坐。記住一定要把你的雙手放在你的耳朵邊上，而不是在你的頭后，這樣就不會(huì)拉傷您的脖子或者后背。

    4.彎身仰舉

    如果你覺(jué)得做仰臥起坐有困難，那就改做彎身運(yùn)動(dòng)吧，這同樣有效，并且還更簡(jiǎn)單易做。仰臥于地板上，把雙手放在身體兩側(cè)。只用你的腹部肌肉把臀部提起離開(kāi)地面，同時(shí)要把雙臂和肩膀貼在地板上。保持這樣的姿勢(shì)幾秒鐘，然后輕輕把身體落回地面。這樣重復(fù)15-20分鐘。

    5.做瑜伽

    不止是麥當(dāng)娜這樣的名人可以做，瑜伽是每種水平每個(gè)人都適合做的。全身心沐浴在瑜伽中是多么愜意，尤其是對(duì)腹部是多么有好處，因?yàn)樽鲨べさ耐瑫r(shí)也就是在用腹部做呼吸運(yùn)動(dòng)。何況瑜伽運(yùn)動(dòng)對(duì)訓(xùn)練體型非常有幫助--擁有美好的體型當(dāng)然同時(shí)就擁有一個(gè)平坦的小腹了！

    6. 檢查你的身體姿勢(shì)

    想要保持腹部平坦，同時(shí)你也要保持背部強(qiáng)壯。因?yàn)槟阊�部周�(chē)�的肌肉群同時(shí)也支撐你的的脊柱，因此站直了，就能保持你的背部和腹部肌肉緊湊。

    7. 繼續(xù)做仰臥起坐并且扭動(dòng)身體

    一旦做仰臥起坐堅(jiān)持一段時(shí)間，你就會(huì)發(fā)現(xiàn)做起來(lái)簡(jiǎn)單多了，不要放棄也不要做得更多，而是換種方式來(lái)做。保持你的雙手在耳側(cè)，慢慢把身體抬起來(lái)，然后，彎曲你的身體--從腰開(kāi)始，而不是從你的背部或者肩膀-試著用相反方向的胳膊肘去夠你的膝蓋，如此這般，用你的右肘去夠你的左膝。松開(kāi)還原到你原來(lái)的姿勢(shì)。重復(fù)做，一邊堅(jiān)持10-15次。

    8. 夠腳趾頭

    如果你厭煩了做仰臥起坐，試試這個(gè)練習(xí)。躺在地板上，雙臂垂直上舉指向天花板。慢慢把自己抬起來(lái)，這樣你的手就越來(lái)越靠近腳趾--如果你能夠，就夠到腳趾好了。然后恢復(fù)到開(kāi)始的姿勢(shì)。但是一定要慢慢做，以便充分地伸展你的肌肉。重復(fù)做15-20次。

    9. 收腹運(yùn)動(dòng)

    這個(gè)很簡(jiǎn)單，尤其當(dāng)你感覺(jué)懶得做運(yùn)動(dòng)的時(shí)候。只是保持收腹就可以了，當(dāng)你走路時(shí)，或等待公共汽車(chē)時(shí)，都可以做。這個(gè)姿勢(shì)可以有助于你操持腹部平坦。

    10. 如果僅僅是充滿(mǎn)氣泡

    如果是這樣，那就有大把的方法可以用來(lái)保持一個(gè)更加纖細(xì)的腰肢，甚至在夜晚也能奏效。碳酸飲料換成白開(kāi)水，慢慢咀嚼，服用pre and pro 生物產(chǎn)品，這樣就可以有效改善您的大腸菌群，從而減少腹內(nèi)脹氣。