How to reduce abdominal fat? If you want to reduce abdominal fat, you can do one-legged hip lift. First, keep your supine posture, bend your right leg, then put your left leg on top of your right leg, put your palms down at your sides, slowly raise your hips, tighten your hip muscles and abdominal muscles, straighten your back, and then return to your original posture. This completes an exercise, which needs to be repeated 20 times and can be done in three groups every day.
If you want to reduce abdominal fat, you can also do abdominal breathing, relax your whole body, then inhale enough air, slowly spit out the gas in your mouth, then hold your breath and tighten your abdomen until the gas rises above your chest, then close your abdomen, lower the gas to your abdomen, then lift the gas to your chest, then lower it to your abdomen and exhale slowly. It needs to be repeated five times, and two groups need to be done every day.
You can also do squats and jumps to reduce abdominal fat. The action is similar to the squat with weight, but the explosive force is increased, so keep standing. When your feet are open, you need to be shoulder width apart. Lift your arms on your chest, then squat, bend your knees 90 degrees, and then take off vertically. You need to tighten your hips with thigh strength. Each group needs to do it ten times, and you need to do it three times a day. You must pay attention to keeping your balance.
You can also do supine leg swing. First, keep your back posture, tighten your abdomen, put your feet flat on the ground, bend your knees, then put your hands behind your head, lift your shoulders and let them leave the ground. Then when you straighten, you need your feet off the ground, as long as your right foot is about an inch off the ground. Then your left foot swings to the right, and then you have to repeat this action.
How to reduce postpartum abdominal fat Many women have a lot of postpartum abdominal fat, so we should pay attention to proper exercise. Postpartum exercise must not be too large, otherwise it will affect the speed of physical recovery. Generally, you can do some anal contraction, hip lifting and sit-ups about seven days after delivery, and you need to do 1 3 times a day for about ten minutes each time.
It is also important to pay attention to the correct diet if you want to reduce abdominal fat. Don't eat too many cakes, sweets and biscuits. You should eat more dairy products, eggs, meat and rice noodles, which should be similar to those before pregnancy. If there is more and more abdominal fat, you can reduce meat food appropriately and eat more fresh fruits and vegetables.
If you want to reduce abdominal fat after delivery, you can walk with your abdomen closed. Whether you are standing or walking, you should tighten your abdomen as much as possible, and then you can use abdominal breathing to make your abdominal muscles tighter. Abdominal breathing means that the abdomen bulges when inhaling and closes when exhaling, which can also achieve a good effect of reducing abdominal fat.
If you want to lose fat on both sides of your waist, you must do some aerobic exercise. Running is the simplest and most direct method, and the effect of reducing fat is also very obvious. As long as it persists, it will change in about two or three months. Every run should be controlled within one hour, neither too long nor too short, otherwise you can't achieve the purpose of exercise.
If you want to lose the fat around your waist, you can also do some strength training. In addition to reducing fat, it is also important to improve your muscle content. Anaerobic training needs to be done alternately, and your muscles can be tighter, so you will look more beautiful. You can do belly rolling, knee bending, supine alternating movements, air cycling, Russian turning and so on. These actions can achieve very obvious results.
The way for men to lose abdominal fat is that men are prone to abdominal fat. If you want to lose belly fat, you can walk all the time. This kind of exercise is less harmful and suitable for most people. You can get off one or two stops earlier on your way to work and then walk to the company. When walking, you must straighten your waist and tighten your abdomen, so that your abdominal muscles can be effectively exercised.
If you want to reduce abdominal fat, you should also take fewer elevators and climb more stairs. When going up and down the stairs, you need to use the muscles on the front side of your thigh. Lift your body when going up stairs and support your body when going down stairs, which has a good exercise effect on psoas major muscles. When climbing stairs, the upper body keeps straight, and when exercising, the lower body transfers strength to the abdomen, so that the abdominal muscles can be exercised. If the floor you live on is not very high, you can climb the stairs every day.
What I have introduced to you above is how to reduce waist and abdomen fat. If you want to reduce belly fat, these methods are all very good. Everyone's physical condition is different, so are the methods you can choose. In addition to the above methods, you should also pay attention to doing some waist twisting movements when exercising at home, and you can also drink some fiber drinks to keep your mood happy. Don't be too burdened with losing weight, and don't be too impatient. A step-by-step approach should be adopted to avoid unnecessary harm to the body.