Although it seems logical that abdominal fat will decrease with weight loss, you really can't tell your body where to lose fat. It is common to lose weight disproportionately.
The following is my favorite abdominal core exercise to lose abdominal fat. My abdominal muscle exercise is mainly aimed at the core muscles, abdominal oblique muscles and lower abdominal muscles, so it is effective for anyone who wants to lose abdominal fat.
Every pound of fat equals 3500 calories, so you need to burn an extra 500 calories a day to lose a pound a week. It is easier to lose weight by reducing the calorie balance through exercise.
To lose abdominal fat, you can burn fat through aerobic exercise and interval training, and then do strength training on the abdomen to help tighten these muscles.
Exercise 1: Aerobic exercise burns fat.
1. Go
Walking is a good way to burn fat and exercise abdominal muscles. Take a walk for 30 minutes at least five times a week. In order to burn as many calories as possible, you need to tighten your abdominal muscles while walking. Walk briskly, speak normally, but don't forget to wave your arms when you have difficulty singing!
If necessary, start with a short walk and exercise for 30 minutes.
2. Running fast can burn fat quickly
If you think walking is a little slow, go running. Running can burn 600 to 1000 calories per hour, and most importantly, you don't need to go to the gym to run. If you want to increase the intensity, you can try climbing the mountain.
3. Increase blood circulation
Jumping into a rowing boat will make your heart beat faster. Rowing is a good whole-body exercise, which will make your blood circulate faster. Besides, boating often exercises muscles that your body is not used to, which means it can speed up your metabolism.
Exhausting fat
Cycling is a good way to burn fat, whether you ride a bike or take a bike class in the gym. Cycling can help you increase your exercise intensity and ensure that you burn as much fat as possible, but you may find it easier to integrate cycling into your daily life. For example, you can go to work by bike instead of driving.
5. Swimming burns calories
Do full-body exercises in circles. Swimming is a great full-body exercise, which can burn 750 calories per hour. Try to swim four or five times a week for 30 to 45 minutes each time, and make full use of this time.
If you are just getting started, play 10 for 50 meters each round. You can rest for half a minute every time you turn around.
Increase 100 to 200m (330 to 660ft) per week.
Exercise 2: High Intensity Interval Training (HIIT)
1. Do intensity training.
Row steadily for 20 seconds, then rest 10 seconds. When resting on the machine, keep your legs and arms in place. In the next 20 seconds, try to surpass your last 20 seconds. Continue to do 8 rounds, 20 seconds in each group, rest 10 seconds. Try to surpass your last distance on each lap. Rowing 500 meters to finish the race.
2. Sprint and this kind of training
As an example of HIIT routine, you can run and roll at specific intervals. For example, you can run 40 meters and then slow down 40 meters. Take a break for half a minute, and then start again. You can also run for 30 seconds, rest 1 minute, 15 seconds, and repeat 10 times.
3. Switch between muscle groups
In interval training, you usually work hard for a short time first, and then rest. Another way is to switch muscle groups without rest. For example, focus on doing a leg exercise, and then jump a main arm exercise.
For example, try pull-ups for 30 seconds, do as much as possible, then jump 60 times, do 20 handstands, and then rest for 30 seconds.
If you are not sure how to do these exercises, then watch this video to see how to do the most effective abdominal core exercises to lose abdominal fat. Be sure to read the video descriptions to learn more about these exercises.
Dietary advice: I always recommend eating as healthily as possible and drinking enough water every day. If you want to gain muscle, it is very important to increase calorie intake. As a little advice-grab my favorite diet plan. You can also slowly increase your current diet, and most importantly, if you want to lose weight, don't miss every meal.