Want to sculpt your waistline for summer? Besides fat loss, train these 6 exercises!
The countdown for March is almost over, and friends who haven't started dieting yet should start now. Friends who are on the path of weight loss should persevere. If you want to have a flat stomach, don't just blindly restrict your diet, you also need to train. Because having a flat stomach requires a low body fat rate, and you also need to strengthen the abdominal and waist muscles, so that you can have a flat stomach with clear abdominal muscles and a clear waistline.
Regarding the issue of a flat stomach, we must talk about body fat rate, because body fat rate is the prerequisite for a flat stomach. If the body fat rate is too high, even if you strengthen your abdominal muscles, it will still be covered by excess abdominal fat. Therefore, many friends think that to have a flat stomach, they need to lose weight. As long as the body fat rate is low enough, the flat stomach will appear without needing targeted abdominal training.
In fact, during the slimming process, if there is no targeted training, it will not only cause the abdominal and waist muscles to relax, but also lead to the loss of abdominal muscles. When these two things combine, the desired flat stomach may not appear, but only due to the reduction of fat, making the waistline narrower, but not having a flat abdomen and clear abdominal muscles and waistline. Even if you don't gain weight or don't have abdominal muscle thickness after slimming, it will also make the abdominal muscles appear unclear because of the insufficient abdominal muscle thickness.
Therefore, to have a flat stomach, you need both slimming and abdominal training. Of course, in the selection of abdominal training exercises, in order to achieve better training effects, we should stimulate the entire abdominal muscle, so the exercises should not be too many, but also cannot be just one or two done hundreds of times.
Therefore, the following is a set of abdominal training exercises, although there are 6 exercises, it can comprehensively stimulate the entire abdominal muscle, and the exercises are very easy to do, it is very suitable for home training, just need to spend about 15 minutes each time. If the body fat rate is too high, it is still better to take slimming as the main focus, at this time the method is: dietary control + abdominal training + aerobic exercise.
Exercise 1: Bent-Leg Crunch (15-20 reps) Goal: Rectus Abdominis Upper Side Lie on your back, upper body against the ground, arms extended upwards over your head, legs straightened and brought together to be vertically aligned with the ground. Keep your lower back in contact with the ground, engage your abs to curl upwards, and move your arms upwards with your body, trying to bring your hands closer to your feet, pause slightly at the top, and then slowly return to the original position. Pay attention to the process of the action to make abdominal muscles dominate the upward lifting action, arms just follow the body's upward movement, do not use momentum to lift up.
Exercise 2: Standing Knee Raises (15-20 reps) Goal: Rectus Abdominis Lower Side Bend down, arms extended straight at shoulder level, elbows bent, back straight, legs extended and brought together to be straight behind you. Keep your elbows bent, engage your abs to move your legs forward, raising them to your arms' back, and then return to the original position. During the action, maintain a uniform and coordinated action, do as much as you can. Exercise 3: Bent-Arm Knee Curl (16-20 reps) Goal: Oblique Abdominal Muscle Lie on your back, upper body against the ground, arms placed at your ears, legs bent and brought together, feet placed on the ground. Keep your lower back in contact with the ground, engage your abs to lift one leg at the same time, turning your shoulders to the side of the leg being lifted, Bring the elbow of the opposite side as close as possible to the knee, pause slightly at the top, contract the abdominal muscles, and then slowly return to the opposite direction. Pay attention to the action during the process to make abdominal muscles dominate the lifting action, do not involve the head in the action.
- Exercise 4: Bent-Leg Two-Hand Lift (15-20 reps) Goal: Entire Rectus Abdominis Lie on your back, upper body against the ground, arms raised over your head, legs straightened and extended upwards, feet raised off the ground. Keep your lower back in contact with the ground at all times, engage your abs to lift your upper back and your hips off the ground simultaneously, Bring your arms with your body to try to touch your feet, pause slightly at the top, contract your abdominal muscles, and then slowly return to the original position. Pay attention to return to the original position do not land your feet.
- Exercise 5: Mountain Climbers (30-40 seconds) Goal: Lower Side of Rectus Abdominis and Core Bend down, arms extended straight at shoulder level, elbows bent, back straight, legs extended and brought together to be straight behind you. Keep your body stable, do not sway left and right, move your arms alternately to your knees' front, During the entire action, maintain a uniform rhythm, or you can slow down the speed, feel the force of abdominal muscles during each knee raising.
- Exercise 6: Plank (45-60 seconds) Goal: Core Muscle Group and Oblique Muscle Bend down, arms bent at shoulder level, supporting the body, legs extended and brought together behind you. Keep your back straight, your body from head to toe in a straight line, tense your whole body, maintain the action, maintain natural breathing Warm up properly before starting the training, take about 30 seconds rest between exercises, if you don't feel tired, you can skip the rest; do 3-4 sets in total, the total time is about 15 minutes, 3-4 times a week, after training stretch the abdomen to relax, if there is a slimming need, it is best to do 30 minutes of aerobic exercise or HIIT after the end of this set training, so that we can exercise the abdominal muscles and efficiently burn calories.
- Author: Ten Months of Knowing Things
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