What exercise can reduce abdominal and waist fat? Nowadays, many young people like to drink milk tea, and it is easy to get fat if they drink too much. In fact, there are many kinds of exercises that are specially used to reduce the fat on the stomach, so what exercise can reduce the fat on the stomach and waist?

What exercise can reduce abdominal and waist fat 1 method 1: hula hoop.

Hula hoop exercise is the best way to slim the waist and abdomen. When you turn the hula hoop, you need to twist your waist and stomach back and forth, and you need to keep balance and control the hula hoop, so you will consume a lot of fat. When rotating the hula hoop, the circle will press the belly and waist back and forth, which can play the role of secondary massage and has a very good effect on burning fat.

Method 2: Sit-ups can reduce abdominal and waist fat.

Doing sit-ups can also reduce your stomach and waist. Do sit-ups for 20 to 30 minutes about an hour before going to bed every night. In the process of doing it, you can decide the number of times to do it according to your own ability at the beginning. When your body adapts to a certain intensity of exercise, you will gradually increase the amount of exercise and time, so that you will continue to burn fat. As long as you can keep increasing the amount every day, you will soon see the effect of losing weight.

Three ways to reduce abdominal and waist fat: swimming.

When swimming, all parts of the body need to coordinate their efforts, and the waist should control the balance of the body. Because of the high resistance of water, swimming consumes many times more fat than land sports. As long as you can swim three to five times a week for at least half an hour each time, you can quickly lose fat in your abdomen and waist.

What exercise can reduce abdominal and waist fat 2 1, lower abdomen fat acupressure

Abdomen is the key position of human body fat deposition, and the concentration point is more common in men above navel, but more common in women below navel. If you massage the lower abdomen with finger pressure, bend your palm slightly, and the vertical diastolic pressure is about 15 seconds; If you massage the acupoints on the side abdomen with your fingers, you must fully bend your palms, place them on the upper and lower abdomen respectively, and press them slightly and slowly in the horizontal direction for about 15 seconds.

2, change the fitness exercise

As suggested by these experts, the time for fitness exercise must be squeezed by yourself. Once the slimming plan has just begun, we must resolutely implement it. You can concentrate on key work every day, then drive to the golf training ground to play basketball, or go to the gym, or run at home. Exercise at least three times a week for at least 40 minutes each time. Aerobic exercise with low compressive strength and continuous weight loss will greatly change your figure, shrink your abdomen and greatly reduce the specifications of your hip circumference.

Step 3 push-ups

Why can push-ups have the actual effect of losing weight? Because push-ups have a strong purpose, they can fully exercise the body fat in the abdomen and make the loose falling meat in the abdomen become more and more tight, but the posture must be standard and the fitness exercise should be appropriate, otherwise the abdomen may not get up the next day.

Proper push-up exercise: lie flat on the mat, bend your knees 90 degrees up and down, and put your feet on the road. Hands can be placed behind the head or on both sides of the human body (the closer the hands are to the head, the stronger the abdominal muscle tension will be and the posture will be more difficult. Novices can put their hands behind their heads after the waist muscles are improved. Use the energy of the waist muscles to gradually pull the human body up, and breathe when you get up. When the human body is about 10-20 cm thick from the ground, the abdominal muscles tighten slightly, and then gradually lower the human body back to the original point.

4. Belly dancing

Besides being a way of art education, belly dance is often promoted as a way of exercise and fitness. Belly dancing can improve the energy of waist muscles and the flexibility of human body. In addition, it can ignite a lot of unnecessary body fat. 60 minutes of belly dancing can ignite 330 calories, which is very helpful for reducing stomach and repairing waist.

The basic posture of belly dance: draw 8 characters on the crotch.

This posture is very reasonable for reducing stomach. Specific steps: raise your hands or put them on your waist, then keep other parts of your body still, and use the energy of your waist and abdomen muscles to push your crotch to draw an "8" in mid-air. You can do this posture when watching TV series at home. It doesn't need to be fast, but remember to draw a detailed "8" in time.

5. Ride a bike to the sky for fitness.

Walking in the sky by bike can often reduce the stomach, because the energy applied to the waist and abdomen by the foot in posture, the more timely the posture, the stronger the exercise on the waist and abdomen. However, it should also be noted that you don't need to do too much fitness exercise. It is best to do this posture before going to bed, and the actual effect will be better.

Exercise of air bike: lean back on the bed or cushion, then straighten your legs to keep your upper body on the ground, and then bend your knees with your feet instead of the simulated riding posture, about 30-50 times each time. If you just start trying, you can put a pillow core under your ass as a support point. When doing posture, pay attention to that the foot surface is best straight, and the posture should not be too fast. Gradually keep your posture still and experience the muscle transformation of your abdomen and feet.

What exercise can reduce abdominal and waist fat by 3 1 and turn to the upper body?

Spread your legs slightly wider than your shoulders. Raise your elbows at right angles to chest height, with one toe pointing to the outside of your body and the other foot as the fulcrum of your body. The upper body (hands, head, chest) twists in the direction pointed by the toes. Return to the initial action after the elbows and knees are together. Do 10 times on one side as a set of actions, alternating on both sides.

2. Triangle stretching exercise

This action can not only train the muscle strength and lines of the upper arm, but also exercise the abdominal muscles, because the abdomen needs to be straight when doing it. Toes and fingers forward, hands and feet straight to support the ground, so that the body and the ground present a big triangle. Go forward, stand on tiptoe, keep your back straight, and keep your waist from sagging. Turn to your side, straighten your right hand and land on your feet.

Retract your right hand, straighten it with your left hand after returning to the original position, and then retract it. Repeat 10~20 times. For people with poor flexibility, you can bend your feet slightly at first, but keep your hands straight.

3. Half squat swing movement

Open your legs slightly wider than your shoulders, leaving your body in a semi-squat state. Imagine that your hands are tied with a rope, pull the rope alternately left and right, and swing your body vigorously left and right. At this time, the waist position has not changed significantly. This is a set of difficult movements. First of all, you'd better practice in front of the mirror to see if your movements meet all the points mentioned. ) 1 time is a group of actions, and 5~ 10 groups are executed.

Step 4 push-ups

Put your hands on the ground, kneel on the ground, stand on tiptoe and inhale. Keep your back straight, bend your hands after exhaling, lower your body, and make a 10 stroke with your fingertips forward and inward.

Step 5 squat forward

Squat your feet in tandem, palms up, ready to jump forward. Throw your hands forward, put your palms on the ground and keep your spine straight. Take a step forward with your right foot between your wrists and stand up and repeat Step 1~3, about 10 times.