Reducing fat on the waist and abdomen can make your figure look good and less bloated! But first you have to know how to choose suitable fat-reducing exercises. So what are the waist and abdominal fat-reducing exercises? What are the common abdominal muscle exercise methods? You might as well follow the editor and study seriously!
What are the exercises to reduce fat in the waist and abdomen
Russian twist
1. Lie on the floor, cross your feet, and keep your back flat. Knees slightly bent. Twist your feet together to maintain stability.
2. Lift your upper body without moving your lower body, creating an imaginary V-shape with your thighs. With your arms fully extended in front of you, perpendicular to your body, hold a barbell or other weight firmly in both hands.
Action essentials: Focus on the abdominal muscles, tighten the abdominal muscles, and at the same time contract the waist and abdomen and twist your body to the right until the arms are parallel to the ground, and exhale at the same time. Keep your abdominal muscles contracted and return to the starting position. Then move to the other side and perform the same movement on your right side.
Cross Stand
1. Keep your arms, legs, and upper body off the ground. Keep your head and spine in a natural straight line, and do not raise your head excessively. Lift your left leg and right arm upward at the same time,
2. Inhale and tighten your abdomen, while lifting your arms and legs up and off the ground at the same time. Stretch your abdominal muscles. Contract your erector muscles, pause briefly, feel the contraction and tension in your lower back, and hold for 1-2 seconds.
3. Exhale slowly and relax, return to the original position, put down the left leg and right arm, switch to the right leg and left arm, and repeat the action.
Plank
People with good waist strength and strong core strength can do plank support longer. Beginners do not need to be demanding on long time. Challengers should insist on static exercises with correct movements.
Key points of action: Do not slump your waist, keep your lower back in a straight line, this can exercise the abdominal muscles well and reduce the pressure on the waist.
How to exercise abdominal muscles
Hanging leg raise: Hold the horizontal bar with both hands, place your whole body vertically under the bar, bend your knees, and try your best to retract your calves upward. When you reach the highest point, completely contract your rectus abdominis for one second. Then slowly lower your calves until they are completely straight. Inhale as you retract your calves and exhale as you land.
Reverse crunch: Bend your knees, put your feet together more than 15cm from the ground, lie flat on the floor, put your hands behind your head, and be in a position similar to preparing to do a basic crunch. Keeping your feet close to your hips, contract your lower abdominal muscles and slowly bring your knees toward your chest while lifting your hips off the floor. Once you've curled your lower body as far as possible, slowly lower it back to the starting position. 5Sets of 20 times each, practice every other day.
Sit-ups: Lie on your back, bend your legs normally, make half fists with your hands, and place them on either side of your ears. Use your waist to push your upper body straight up, then slowly lower your body back to its original position. Sit-ups are an important part of physical exercise, and their main function is to enhance the strength of the abdominal muscles. If done correctly, sit-ups can not only increase the elasticity of the abdominal muscles, but also protect the back and improve posture. (Reference website: Fitness bar)
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