十招轻松减去你的腹部赘肉

        3. Sit-ups 做仰卧起坐

　　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.

　　是的，你知道，这是老掉牙的方法了，但是躺下起来，身体不断卷曲舒展，确实对缓解身体松弛非常有用。如果其它方法不能立竿见影，那么可以考虑每天做10-15分钟的仰卧起坐。记住一定要把你的双手放在你的耳朵边上，而不是在你的头后，这样就不会拉伤您的脖子或者后背。

　　4. The reverse curl 弯身仰举

　　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.

　　如果你觉得做仰卧起坐有困难，那就改做弯身运动吧，这同样有效，并且还更简单易做。仰卧于地板上，把双手放在身体两侧。只用你的腹部肌肉把臀部提起离开地面，同时要把双臂和肩膀贴在地板上。保持这样的姿势几秒钟，然后轻轻把身体落回地面。这样重复15-20分钟。