Want to Lose Belly Fat? Start with These 3 Exercises to Reduce Abdominal Fat
We all know that the abdomen is the easiest place to accumulate fat, and if we start to get fat, the first place to get fat is the abdomen. If we ignore it and let it develop, the final result is predictable. If we start to have excess flesh on our abdomen, we should take measures to prevent it from continuing to gain weight, then there will be no more and more swimming rings.
It's easy to gain weight but difficult to lose it. How can we lose belly fat? First, you need to do the following. These points can help people who are just starting to gain weight lose excess flesh, and can also help people who are already fat lose excess flesh.
One: Before you start dieting, you need to first know your weight and body fat level, then objectively evaluate your situation. After evaluating, you also need to set a reasonable fitness goal. What is a reasonable goal? It means the goal should be feasible, and it's possible for us to achieve it through effort. For example, if you set a goal of losing 30 pounds in a month, this is basically impossible. But if you set a goal of losing 3 pounds in a month, this is achievable.
Two: Check if your diet is reasonable and make adjustments to your diet to make it more reasonable. Many people gain weight not because of unreasonable eating habits. Therefore, in terms of diet, not only should the quantity be controlled, but the diet should also be adjusted. You can reduce the amount of food you eat in the first meal every day, and the portion size can be reduced to 70-80% of the original meal.
Three: After eating, if you do some walking exercises, many people think that walking after meals is to consume calories, which is not the case. Post-meal exercise is mainly to promote intestinal peristalsis and prevent constipation. We need to know that constipation is also a cause of our weight gain. Therefore, a 10-minute post-meal exercise can increase intestinal peristalsis and prevent the accumulation of abdominal fat.
Four: If we persist in abdominal muscle training, we can make our abdominal muscles in a good state. Abdominal muscle training can exercise the abdominal muscles, especially the abdominal muscles, which can play a role in protecting the abdominal cavity and tightening the waist circumference.
So, if you want to get a big belly, you should eat less and exercise more, and then do some abdominal training to help us reduce waist fat.
Action one: Abdominal muscle activation
Action points: Lie on the ground with your body flat, let your lower back touch the ground, your shoulders leave the ground, your chin is tucked in, and fix your neck. Then, bend your legs and raise them until they form a 90-degree angle with the ground. Keep your arms at the sides of your body, and maintain a flat lifting posture. Then, use your arms to move up and down, to activate the abdominal muscles.
Action two: Sit-ups
Action points: Lie on your back on the ground, arms stretched upwards, lift your legs. Let your lower back touch the ground, use your abdominal muscles to drive your body up.
Action three: Diagonal stretches in a kneeling position
Action points: Lie face down on the ground with your knees bent. Place your arms below your body and use your arms to support your body, straighten your back and tighten your core muscles. Maintain the stability of your body and lift the relative hand and leg until the hand, leg and body trunk are on the same line. Pause slightly at the highest point, and then continue this action on the other side.
These three exercises, 20 repetitions each, and do 3 sets. And the movement amplitude is not very large, we can spend a little time to exercise before going to bed.
