How to quickly lose abdominal fat? Everyone wants to have a perfect figure in life. Many people will lose weight through exercise. It is not easy to lose a big belly and build abdominal muscles. Let's take a look at how to lose belly fat quickly.

How to quickly lose abdominal fat 1 first warm up 10 minutes until the whole body sweats slightly, and then wrap the abdomen with plastic wrap for 5-6 layers.

Second, do abdominal exercises on your back.

Navel movement: lower body fixed, sit-ups, aimed at tightening and flattening the protruding part of the stomach.

Subpubic movement: the upper body is fixed, and the feet are raised to flex and stretch the legs and raise the head, with the aim of tightening and subtracting the whole lower abdominal circumference.

Extraabdominal oblique muscle movement: after completing the upper and lower abdominal movements, do various waist rotation movements. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdomen exercise more obvious.

Third, rub the abdomen and "catch up" the fat.

There is a saying: "seven points of exercise, three points of kneading." If you want to get rid of abdominal fat as soon as possible, do 100 circular massage clockwise and counterclockwise after abdominal exercise to "drive out" the fat and promote fat metabolism.

Do the above methods for 30 minutes at a time, 3-4 times a week, and persist for 45 days, which will have obvious effects.

There are many ways to lose weight. You can't blindly rely on diet pills. The above is an introduction about how to lose belly fat quickly. After understanding, we know that if we want to lose abdominal fat, we must do more physical exercise and pay attention to a light diet, and we must persist for a long time to have better results.

What methods are there to lose abdominal fat?

1, drink green tea every day

Catechins and antioxidants contained in green tea can help reduce abdominal fat and prevent tumors and heart disease. Especially drinking green tea before exercise can double the fat burning effect.

Step 2 do morning exercises

Studies have shown that after getting up in the morning, exercise for 30-60 minutes, such as doing aerobic exercise or jogging. The amount of heat burned in this period is more than three times that of exercise in other periods.

Step 3 avoid alcoholic beverages

Most alcoholic beverages are high in calories, and long-term drinking will lead to the accumulation of fat. If you really can't help it, you can drink a glass of red wine, which can not only accelerate fat burning, but also prevent cardiovascular diseases.

4. High protein diet

High-protein foods have a strong satiety, and long-term satiety can reduce calorie intake. Moreover, the human body needs more calories to metabolize protein than to consume fat and carbohydrates. You can eat more high-protein foods such as lean beef, fish and shrimp, chicken breast and rabbit meat.

5. Drink soup before meals

Studies have shown that drinking soup before meals can reduce calorie intake by 20%. In daily life, you can drink soup first, then eat vegetables and meat, and finally eat staple food.

6, high fiber diet

A diet rich in soluble fiber can lower cholesterol and help you lose weight. Therefore, the intake of fruits and vegetables should be increased in the diet.

7. Don't be sleepy

Studies have found that people who sleep late for a long time are more likely to hoard abdominal fat. Therefore, developing good living habits, going to bed early and getting up early can reduce the accumulation of abdominal fat.

How to quickly lose abdominal fat 2 special effect sit-ups

Special effects sit-ups are the killer of abdominal fat. But the intensity is also relatively large, and not all girls can do it. Lie on your back at the end of the bed and lean out of the bed below your hips. Bend your knees and place your thighs above your abdomen. Put your palms under your hips. Then the abdomen forcibly drives the legs and straightens forward at a speed of slowly counting to 10.

At this time, the toes must be up to make the body a straight line. When finished, pause at the top, then bend your knees at the speed of counting to 5, and return your thighs to the starting position. During the whole exercise, the back, shoulders and arms must be relaxed, mainly using the strength of the abdomen.

Seat weight loss training

Sit on the edge of an armchair, hold the back of the chair with your hands behind your back, relax and let your waist stick to the chair surface as much as possible. Pedal with your feet. When exercising, you need one foot to reach down, the lower the better, but you can't touch the ground. At the same time, the other foot bends upward, the higher the better. You can also bend your legs up at the same time and then extend them down at the same time. Pay attention to the waist close to the chair surface throughout the whole process. Practice one or two groups every day, each group is not less than 20 times.

Abdominal contraction walking

Abdominal contraction walking is what is commonly called abdominal breathing walking. When exhaling, try to contract your abdomen. This can stimulate gastrointestinal peristalsis and promote the elimination of garbage in the body. Abdominal breathing can be performed during daily walking and standing. This will make the abdominal muscles stronger. Abdominal breathing is different from our usual breathing, and novices will not get used to it, but in order to get rid of annoying abdomen, we must develop such a habit. Stick to it for a few weeks and you will find that your abdomen is really flat, and even your walking posture will be beautiful.

massage

Massage can raise the temperature of the skin, thus consuming a lot of energy, and promoting intestinal peristalsis and blood circulation. Massage the abdomen with the navel as the center, and massage the right side first and then the left side. Massage every day 1 time, about 30 ~ 50 times each time. Don't push too hard every time you massage, so as not to make your skin red and swollen.

How to quickly lose abdominal fat 3. Abdominal rubbing: Practitioners lie on their backs on the bed, put their hands together, put them on the abdomen clockwise, 50 times counterclockwise, open the abdomen with their hands, and then reciprocate up and down 50 times without thinking. You can hold your breath and lift your abdomen, once in the morning and once in the evening.

Second, the body rotates: the legs are upright and shoulder-width, and the hands are akimbo or pituitary side, swinging with the body and rotating left and right for 50 times. When turning, the legs should not move, the turning range should be large, the waist should be straight, and the head and neck should be on it.

Third, the body bends forward and stands back: the legs are upright, shoulder-width apart, and the upper body tends to bend forward and stand back. Ask your knees to be straight and your hands to touch the ground as much as possible, and do it 50 times in a row. (you can also step by step according to your physical condition).

Fourth, lift your legs in turn: start standing on your legs (you can also use the wall, desk, windowsill or carpet where you are resting on your bed). Try not to move your upper body, lift your knees to your chest as much as possible, hold your legs with your hands, and do it 50 times repeatedly.

5. Sit-ups: Practitioners lie on their backs on the bed or carpet, legs straight, upper body forcibly sit up, then lean forward, touch their toes with both hands at the same time, and repeat several times.

6. Hip-twisting small jump: in situ, both feet jump up straight knees and twist hips, while both feet jump up and twist hips left and right. Swing your arms around your chest and do it in the opposite direction to your hips, and repeat it several times in a row.

When you lose weight, you'd better arrange your living and eating habits reasonably. Have a good sense in life and avoid the phenomenon of inactivity after meals. You should also avoid paying too much attention to the results during exercise and just waiting for the results. In fact, why can't you lose weight? You can't eat too many greasy things when you lose weight.