Many people always stick out when they feel fat. Every time I lose weight, I always want to make my stomach smaller. In fact, waist circumference is a good indicator to measure your obesity. In addition, core muscle strength is also important for the health of your spine. If you want to get rid of your big belly, the first step is not to practice abdominal muscles, but to lose fat. Only by eliminating body fat can we reduce the girth of waist and abdomen. Core strength training is more about shaping the lines of waist and abdominal muscles than reducing fat by practicing abdominal muscles.

When your core strength is insufficient, you can't resist the twisting of your body, protect your spine, and cause lumbar injury. Many people's low back pain is actually caused by insufficient core strength. So when you train the strength of abdominal muscles, it is not only to shape the lines of abdominal muscles, but also to protect your health. So if you want to lose weight, you should start from two aspects. First, reducing fat requires controlling diet and reducing calorie intake. At the same time, strengthen aerobic exercise and improve metabolism. Second, shape the abdominal muscles and exercise clear abdominal muscle lines.

Next, we designed a plan to exercise abdominal muscles at home. You don't need any special training equipment, you can train your abdominal muscles efficiently by using the space in the living room and the inherent home. The family abdominal muscle training plan includes 4 training movements, each lasting 30-60 seconds, with a short break between movements, and 3-5 groups. Hold your hands on the ground, lean forward, straighten your legs together, and tighten your abdomen and buttocks to make your body in a straight line. First, do the action mode of hand brace support. Lift your right leg and straighten it to the left, then your right hand becomes an elbow, and then your left hand becomes an elbow. When push-ups, straighten your right hand first, then straighten your left hand, and then return your right leg to the actual position. Then change sides for training.

Training Action 2: Hold your hands on the ground, tilt your legs down to shoulder width, step on the coffee table with your feet, tighten your abdomen and buttocks to make your body in a straight line, and do the flat support action mode of leg lifting first. Walk backwards with both hands alternately, bend your knees at the same time, keep your back straight, parallel to the ground, and move your hands forward, just below your shoulders, until your body is supported by a straight board. Then walk backwards with your hands alternately, with your back straight, your legs straight, your hips pushed up, your body bent, and then walk forward with your hands flat.

Action 3, put your hands on the ground, lean forward, bend your knees and hips, keep your knees off the ground, put your hands directly under your shoulders and knees directly under your hips, and do a four-legged support movement mode. First, lift your right hand off the ground, turn around and raise it straight to the ceiling. When your hands return to the starting position, your legs will jump forward, and then your upper body will stand upright and do squats.

Training action 4: put your hands on the ground, lean forward, step on the chair with your feet, tighten your abdomen and buttocks, stand up straight, and do flat support training action mode. Then put your feet down alternately and touch the ground. On the basis of reducing body fat, combined with the above core muscle group training movements, you will get a flat abdomen and relieve waist pain and discomfort.