It's easy to 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.
照我们的简单运动小贴士来做，您会轻而易举地穿回那迷人的小黑裙，重新显得乖巧动人。因此，即便您一天到晚坐着不动，或者整天围着孩子转，我们仍然有很棒的建议来帮助您平复那凸起的小腹。
1. Dance it off 把赘肉跳出去
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.
所有形式节奏强烈的舞蹈都是燃烧脂肪和卡路里的好办法——一小时可以烧掉400卡路里——跳舞同时也是让腰变细的健身强法。莎莎，标准舞，肚皮舞，尤其有效。
2. Swap your chair for a fitness ball 用减肥球代替你的椅子
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.
也许你觉得这样做有点傻，竟然坐在一个减肥球上而不是日常坐惯的椅子上来看电视；然而这非常有利于强健你的腹部，当你不得不用你的肌肉，尤其是您的肚子上的肌肉来平衡坐在球上的身体时。
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。
5. Yoga 做瑜伽
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!
不止是麦当娜这样的名人可以做，瑜伽是每种水平每个人都适合做的。全身心沐浴在瑜伽中是多么惬意，尤其是对腹部是多么有好处，因为做瑜伽的同时也就是在用腹部做呼吸运动。何况瑜伽运动对训练体型非常有帮助--拥有美好的体型当然同时就拥有一个平坦的小腹了！
6. Check your posture 检查你的身体姿势
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.
想要保持腹部平坦，同时你也要保持背部强壮。因为你腰部周围的肌肉群同时也支撑你的的脊柱，因此站直了，就能保持你的背部和腹部肌肉紧凑。
7. Crunch and twist 继续做仰卧起坐并且扭动身体
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.
一旦做仰卧起坐坚持一段时间，你就会发现做起来简单多了，不要放弃也不要做得更多，而是换种方式来做。保持你的双手在耳侧，慢慢把身体抬起来，然后，弯曲你的身体——从腰开始，而不是从你的背部或者肩膀-试着用相反方向的胳膊肘去够你的膝盖，如此这般，用你的右肘去够你的左膝。松开还原到你原来的姿势。重复做，一边坚持10-15次。
8. Touch your toes 够脚趾头
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.
如果你厌烦了做仰卧起坐，试试这个练习。躺在地板上，双臂垂直上举指向天花板。慢慢把自己抬起来，这样你的手就越来越靠近脚趾——如果你能够，就够到脚趾好了。然后恢复到开始的姿势。但是一定要慢慢做，以便充分地伸展你的肌肉。重复做15-20次。
9. Hold your stomach in 收腹运动
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.
这个很简单，尤其当你感觉懒得做运动的时候。只是保持收腹就可以了，当你走路时，或等待公共汽车时，都可以做。这个姿势可以有助于你操持腹部平坦。
10. Could it just be bloating? 如果仅仅是充满气泡
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.
如果是这样，那就有大把的方法可以用来保持一个更加纤细的腰肢，甚至在夜晚也能奏效。碳酸饮料换成白开水，慢慢咀嚼,服用pre and pro 生物产品，这样就可以有效改善您的大肠菌群，从而减少腹内胀气。
照我们的简单运动小贴士来做，您会轻而易举地穿回那迷人的小黑裙，重新显得乖巧动人。因此，即便您一天到晚坐着不动，或者整天围着孩子转，我们仍然有很棒的建议来帮助您平复那凸起的小腹。
1. Dance it off 把赘肉跳出去
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.
所有形式节奏强烈的舞蹈都是燃烧脂肪和卡路里的好办法——一小时可以烧掉400卡路里——跳舞同时也是让腰变细的健身强法。莎莎，标准舞，肚皮舞，尤其有效。
2. Swap your chair for a fitness ball 用减肥球代替你的椅子
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.
也许你觉得这样做有点傻，竟然坐在一个减肥球上而不是日常坐惯的椅子上来看电视；然而这非常有利于强健你的腹部，当你不得不用你的肌肉，尤其是您的肚子上的肌肉来平衡坐在球上的身体时。
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。
5. Yoga 做瑜伽
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!
不止是麦当娜这样的名人可以做，瑜伽是每种水平每个人都适合做的。全身心沐浴在瑜伽中是多么惬意，尤其是对腹部是多么有好处，因为做瑜伽的同时也就是在用腹部做呼吸运动。何况瑜伽运动对训练体型非常有帮助--拥有美好的体型当然同时就拥有一个平坦的小腹了！
6. Check your posture 检查你的身体姿势
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.
想要保持腹部平坦，同时你也要保持背部强壮。因为你腰部周围的肌肉群同时也支撑你的的脊柱，因此站直了，就能保持你的背部和腹部肌肉紧凑。
7. Crunch and twist 继续做仰卧起坐并且扭动身体
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.
一旦做仰卧起坐坚持一段时间，你就会发现做起来简单多了，不要放弃也不要做得更多，而是换种方式来做。保持你的双手在耳侧，慢慢把身体抬起来，然后，弯曲你的身体——从腰开始，而不是从你的背部或者肩膀-试着用相反方向的胳膊肘去够你的膝盖，如此这般，用你的右肘去够你的左膝。松开还原到你原来的姿势。重复做，一边坚持10-15次。
8. Touch your toes 够脚趾头
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.
如果你厌烦了做仰卧起坐，试试这个练习。躺在地板上，双臂垂直上举指向天花板。慢慢把自己抬起来，这样你的手就越来越靠近脚趾——如果你能够，就够到脚趾好了。然后恢复到开始的姿势。但是一定要慢慢做，以便充分地伸展你的肌肉。重复做15-20次。
9. Hold your stomach in 收腹运动
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.
这个很简单，尤其当你感觉懒得做运动的时候。只是保持收腹就可以了，当你走路时，或等待公共汽车时，都可以做。这个姿势可以有助于你操持腹部平坦。
10. Could it just be bloating? 如果仅仅是充满气泡
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.
如果是这样，那就有大把的方法可以用来保持一个更加纤细的腰肢，甚至在夜晚也能奏效。碳酸饮料换成白开水，慢慢咀嚼,服用pre and pro 生物产品，这样就可以有效改善您的大肠菌群，从而减少腹内胀气。