Want a Flat Belly and a Charming Waistline? 6 Exercises to Sculpt Your Waist!
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Spring has already arrived, and summer is not far off. Summer girls love to wear tight-fitting clothes or tops with belly buttons exposed, revealing a slim figure, which can not only mesmerize many boys but also compare favorably with other girls.
However, for those with a swimming belly, don't expect too much, because you're revealing a layer of stubborn fat, not a charming waistline.
For those with a swimming belly, how to get rid of this layer of fat is indeed a big problem.
No matter how they try to lose weight through dieting or persist in doing crunches, the stubborn fat still doesn't change, and finally ends up with a sore back and waist and a decreased metabolism.
To achieve a flat belly and a charming waistline, you first need to understand that belly fat is not simply lost through dieting or crunches.
Because fat loss is not localized, it requires us to do full-body fat loss, only when the body fat percentage decreases and the belly fat decreases, the belly will gradually slim down.
Furthermore, to achieve a charming waistline, it's not about slimming down, but about systematic abdominal training, and persisting in training to make muscles thicker, so you can have it.
To get a waistline, you need to know one word: body fat percentage.
Body fat percentage refers to the proportion of fat in your body relative to your total weight. The higher the fat, the higher the body fat percentage, and vice versa, the lower the body fat percentage. So, to have a waistline, the body fat percentage must be controlled at 20-22%.Therefore, if you are obese, the first thing you want to do to get a waistline is to reduce fat, and the second thing is to train a waistline. You need to understand the order, and you can't complete it all at once. Belly fat will not turn into a waistline.
So, we need to reduce fat from two aspects: dietary control and exercise reduction, in order to achieve successful fat loss and reduce body fat percentage.
The simplest dietary control is to reduce or eliminate high-calorie foods, mainly eating a light diet, eating more vegetables and less meat, and eating more high-protein foods (eggs, chicken breast, low-fat dairy products), and supplementing with fruits for vitamins. You need to ensure that the basic metabolic rate consumed each day is enough, that is, 1200 calories.
The second aspect is to reduce fat through exercise.
As mentioned earlier, full-body fat loss to reduce body fat percentage, so that the belly fat decreases, the belly will naturally slim down.Some people start with running for fat loss, which is very effective in the initial stage, but the process is strenuous and boring, and few people can stick to it.
In the later stage of running, the fat loss effect will decrease as the body adapts, so don't choose single exercises for fat loss, you need to diversify your exercises and gradually increase the intensity to promote fat burning, which is very important.
If you chose running as your fat loss exercise, you could also add it with jumping rope or HIIT interval training once a week to improve your metabolic ability and reduce muscle loss speed.
When we reduce fat and reach the standard body fat percentage, we can do 2-3 months of abdominal training, and a charming waistline will appear soon.
Here are 6 abdominal exercises that you can do at home or in the gym, so you can train anytime, anywhere.
Action 1: Reverse Crunches (25 seconds)
Action 2: Side Plank with Hip Rotation (15 reps on each side)
Action 3: Alternating Leg Raises (15 reps on each leg)
Action 4: Leg Raises (20 reps up and down)
Action 5: Crawling and Support Leg Raise Hand Touch Foot (25 seconds)
Action 6: Support Knee Lift and Clap Jump (25 seconds)
Each action should be maintained for 25-30 seconds, with a 30-second rest, and repeated 3-4 times per week. After 3 months, a charming waistline will naturally appear.
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