Can lying down and sitting exercises reduce belly fat? The answer is no, and here's why?
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Many people are fat due to overeating, lack of exercise, and the habit of sitting for a long time after meals, leading to a bulging belly and excess abdominal fat. Some people have thin limbs but a prominent small belly.
The appearance of a belly not only detracts from your image and makes it difficult to dress, but also indicates that your visceral fat is excessive.Visceral fat excess means that a thick layer of fat is attached to the surrounding organs of your abdomen, and this fat will secrete toxic substances, damaging organs and impairing organ function, endangering your health.
So, how should you get rid of belly fat? Can sit-ups effectively reduce belly fat? The answer is no!
Many people choose to do sit-ups to get rid of belly fat, seeing tutorials online that say sit-ups can reduce belly fat and sculpt abdominal muscle lines. So they try it out, but the results are often disappointing.
Even if you consistently do 100 or 200 sit-ups every day, your belly fat remains, and you may even feel your waist and abdomen become thicker. Why is this happening?
First, you need to know that sit-ups are anaerobic exercises, designed to strengthen the abdominal muscles. They consume very little fat.
Slimming is a whole-body process. Whether you do sit-ups or arm exercises, the heat generated will be distributed throughout the body.
There was an experiment where participants only moved one leg, while the other leg was stationary. After a period of time, the circumference of both legs decreased equally, and the waist and abdomen decreased more significantly, even faster than the leg circumference. This proves that whether you do local exercises or whole-body exercises, burning fat is a whole-body process, not local.
Therefore, choose whole-body aerobic exercise, and the heat consumption will be more efficient than local exercise.You should choose aerobic exercise, such as running, jumping rope, swimming, or playing team sports, for whole-body slimming, reducing visceral fat and subcutaneous fat, which will quickly shrink your belly.
Secondly, during the sit-up training process, the main stimulus is the abdominal muscle group, making the abdominal muscles thicker.However, abdominal muscles are covered by fat. The low heat consumption of 100 or 200 sit-ups is insufficient to burn abdominal fat, and as the abdominal muscles grow, you may feel your waist and abdomen become thicker.
If you want to get rid of belly fat, you should not choose sit-ups, but focus on strengthening aerobic exercise!
When you consistently exercise 4 times a week or more with moderate intensity, and accumulate at least 3 hours of exercise time per week, your body fat percentage will be effectively reduced. When your body fat percentage drops to below 24%, your belly will return to flatness or significantly shrink.
However, if obese people lose weight too quickly, they may experience abdominal laxity and sagging.This is because the subcutaneous fat loss is too fast, and the skin does not have enough time to contract.
To prevent abdominal laxity, when doing aerobic exercise, you can add a corset line training to sculpt abdominal muscle fibers and fill the abdominal subcutaneous layer, making your abdomen firm.
When your body fat percentage drops to below 20%, your corset line will be prominent!
Finally, a corset line training for girls who want to reduce their belly and show off their corset lines!
Each exercise 15 times, 2 sets, let's do it!
Exercise 1, prone knee lift
Exercise 2, fixed leg curl-ups
Exercise 3, prone leg raise
