Or whether there is regular resistance training. Abdominal muscles are faintly visible, but there is fat on the waist. This situation exists, but generally it will only happen to old fitness guns or professional bodybuilders who are often trained in strength resistance and are in the period of muscle gain, regardless of fat accumulation.

Since the subject has come to ask questions, let's assume that the subject is not a regular fitness crowd, otherwise he won't ask questions like this. Since you want to slim your waist, you should reserve it when the abdominal muscles are faintly visible. Too many people say that I am not fat at all, and even have a vest line, but I have a little more meat. How can I lose weight?

The first step for you to slim your waist and legs or lose weight is to know yourself clearly, not subjectively, to speak on scientific basis, and not to deceive yourself. Where there are shortcomings, try to improve them. There is no simple way to lose weight. If you are really thin and have abdominal muscles, then you can get liposuction. But the fact is that fat can't exist only locally, and there must be excess fat in other parts of the body.

If you want to lose weight, you have to do systematic training. Everyone knows that the most effective way to lose weight and curb rebound is to keep your mouth shut and open your legs, but in fact it is difficult for many people to do so. Theoretically, as long as the body consumes more calories than it does in a certain period of time, it can reduce fat by burning fat.

Through strength resistance training, the muscle content in the body can be improved. The larger the muscle volume in the body, the higher the basal metabolic rate of the body itself, and the more basal calories are consumed every day, thus burning more fat. The training effect of large muscle group is relatively large, which can continuously consume calories, while abdominal muscles belong to small muscle group. Less consumption, short training time, but quick recovery. Large muscle groups can be practiced every day.

In addition, aerobic exercise consumes excess fat in the body, such as running, climbing, walking, cycling and swimming. Diet should also avoid high calorie intake, less oil and less salt, and more light. The most important thing is to establish a healthy lifestyle and stick to it. Over time, it will naturally achieve the effect of reducing fat and shaping. At that time, your ABS vest line should be seen again.

This is a problem that puzzles intermediate bodybuilders.

Let's analyze the reasons first:

Abdominal muscles are faintly visible, indicating that your body fat rate is between 15%- 17%. If you are a girl, your body fat rate is between 23% and 25%.

Attention!

Not that your waist and abdomen are in this range, but that your whole body is in this range, so you can vaguely see your abdominal muscles.

This shows that your fat is far lower than that of ordinary people.

Then the waist still hasn't reached the circumference you want, which actually means that the waist still looks thick and doesn't have much fat content.

In other words, the width of your external oblique muscle itself is relatively large.

Or the width of your pelvis, itself is relatively wide.

However, it must be noted that your current state is almost the lower limit of your waistline. If we want to continue to refine, the income is limited.

And it takes a lot of time. It's not worth it.

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So what should we do?

If you are a boy:

Please increase the circumference of your shoulder.

Practice the following movements more.

The part of this movement training is the middle bundle position of the deltoid muscle of the shoulder.

The middle beam is the best embodiment of shoulder width.

If you are a girl.

Please increase your hip circumference.

There is no doubt that squat is the best strategy to improve hip circumference.

Squat can not only improve hip circumference, but also make waist thinner.

Moreover, it has the effect of lifting the buttocks, which will make the legs long.

Conditions, it is best to squat as much as possible.

I won't make you thick legs! Just say the important things once.

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I hope it helps you.

Hello, it's my pleasure to answer your question.

From your problem description, I can basically see two characteristics:

First, although you can vaguely see the abdominal muscles, they must be two pieces of the upper abdomen.

Second, the waist fat is obvious, and a lot of fat is accumulated in the lower abdomen. This is also the phenomenal reason why your waist is not very thin.

The summary is that the fat on both sides of the waist is obvious, and the fat accumulates in the lower abdomen. I believe many people are like you, and I am now.

First of all, let me talk about my reasons: on the one hand, because I didn't exercise as actively as I did at the beginning, I didn't pursue a very low body fat rate, but I shifted my focus to the inner health of my body. On the other hand, with the growth of age and family reasons, it is really a bit overwhelming.

Of course, if you want to make your waist completely thin and your abdominal muscles obvious, there is still a way. Next, I recommend the healthiest method to you. I hope it will help you!

First, the overall idea of training waist and abdomen to reduce fat can no longer blindly carry out aerobic exercise, not without effect, but it takes a very long time to consume waist fat. Of course, if you love running and enjoy the process, that's another matter.

As we all know, this part of fat is very stubborn, so we should understand a truth-fat can't be decomposed locally. In other words, if we want to consume abdominal fat, we will certainly consume any part of the body that can consume energy, such as our buttocks, face and chest.

Therefore, we must be prepared for a protracted war. But how to make this "protracted war" efficient depends on the movement mode. So the aerobic exercise mentioned above is not suitable. Friends who have read my article should know that they are joining strength training!

How to do strength training? You may understand that if you want to lose weight and join strength training, isn't that abdominal strength training such as belly rolling and flat support? In fact, this is all wet!

We say that fat cannot be decomposed locally, that is to say, energy mobilization cannot be localized. Therefore, as long as our bodies participate in sports, even if you only swing your arms, your abdomen will have a chance to lose weight. Therefore, strength training must include full-body exercise. Such as chest bench press, back pull-down, leg squat, etc.

When we add some aerobic exercise on the basis of these strength training, then this protracted war will be much more efficient!

What are the advantages of doing so? I must make it clear that this kind of fat reduction won't make you "thin", but the lines are clear and the figure is full.

Reason: The former only does aerobic exercise, consuming whole body muscles and fat, leaving only dry skin. The latter maintains more muscle mass while reducing fat, making the skin firmer.

Of course, its weight loss efficiency is obvious to all.

Although my answer can't tell you exactly how to train, I hope you can understand the overall training idea and leave the rest to you. I also hope that you not only practice your abdomen, but also your chest, shoulders, legs and so on. All-round development is the last word!

Come on!

You can vaguely see the abdominal muscles, but the waist has not lost weight. This should be because we can see the abdominal muscles in the lower part of our chest, but we can't see the lower part below the abdomen. At this time, we have fat on our stomachs, which is why our waists are fatter! What we have to do at this time is to continue to lose fat!

According to the difficulty of reducing fat, we usually call the belly fat stubborn fat. At this time, it is more difficult to reduce the fat on our stomachs, so we must make more efforts. Be sure to strictly control your diet and choose more efficient exercise!

Strict diet control is the foundation of our weight loss. If we don't control our diet, we will lose weight! In terms of diet, we should try to achieve a balanced diet. Although reducing fat depends on the calorie gap, it leaves a balanced diet, health and nutrition, so even if we lose weight, the probability of rebound is relatively high. The most typical operation is to eat less and exercise more or go on a diet! In diet, we should do this:

Choosing the right exercise diet and exercise is the best way to lose fat! If we choose low-intensity aerobic exercise such as running to lose fat at first, then in order to better reduce our abdominal fat, we need to add strength training or high-intensity interval training before this aerobic exercise, so as to reduce our abdominal fat more effectively, make our waist slim and make our abdominal muscles clear!

Here I recommend high-intensity interval training, also called HIIT exercise, which is a combination of high intensity and low intensity! Can effectively improve the burning efficiency of our abdominal fat, let us lose waist and abdominal fat more effectively, and help us lose weight!

As long as the exercise conforms to the above principles, it can be used as high-intensity interval training. For example, when we run, we can sprint a distance first, then rest for a few seconds, then sprint, and so on. This is high-intensity interval training! In the narrow sense, high-intensity interval training is generally composed of some high-intensity movements. Next, I recommend a group of high-intensity exercises!

1. Bobby jumps

2. Turn jumps on and off

Step 3 run in the mountains

Raise your legs

5. Squat jump

6. Hip high five

Suggestions for training plan:

Summary When our body fat rate is generally 15%, we can vaguely see the abdominal muscles, but we can only see the upper pieces! If you want to see all your abdominal muscles and make them clearer, you must continue to work hard to reduce fat!

In order to lose belly fat better, we need to strictly control our diet, that is, choose efficient exercise. Here I recommend 20 minutes of high-intensity interval training plus 20 to 30 minutes of aerobic exercise!

I'm KeepRunningMen, focusing on family fitness, sharing fitness stories every day, showing you inspirational fitness figures and learning family fitness knowledge happily!

There is no single way to "thin" your waist alone. All the exercises called "thin waist" are actually strengthening your waist and core muscles.

But be thin. If you want to lose weight, you can only stop practicing waist and let muscle cells shrink. If you mean lean meat, I'm sorry, that's not for you to decide.

What do you mean?

Unlike muscle, fat has no local function. Its function is to store heat for your survival, which is overall. It depends on your living habits and even the order in which your genes are stored in your body. Generally speaking, it is stored from the center to the limbs, and the order of consumption may be the opposite (at least I found such a rule in myself). Some people want to be fat first and thin first, which is the reason. It's not that your face moves too much!

Therefore, if you lose weight, where to lose weight is not determined by your behavior, but by your genes. What you can do is to continue to exercise, continue to eat less, and continue to maintain negative calorie growth.

Then, the hardest part will be lost there one day.

I think the left-right supine rotation is very helpful to you.

As the name implies, it is to "turn the body" when doing belly roll, so it is similar to the general supine belly roll in terms of action essentials. Just like lying on your back and rolling your belly, this action seems simple, but it is not easy to do.

Basic elements:

1. The starting posture is the same, with your back on the mat and your feet on the stool (the height of the stool is almost the height of your thighs) or flat on the ground.

2. Put your hands behind your neck, bend your torso upward, so that your body is as close to your knees as possible, and your lower back should always be close to the ground.

When you bend up, keep your right elbow close to your left knee and tighten the abdominal muscles at the top.

3. Then relax, return to the starting position, make sure that the person is completely lying down (the back and shoulders are completely touching the mat), and repeat it.

note:

1. If a stool is used, the height of the legs should ensure that the pelvis leans backward and the lower back is completely attached to the mat.

2. In addition to the posture of putting your hands behind your neck and head, you can also choose to cross your hands on your chest or ears (the latter two postures are more difficult and challenging).

If you put your hands behind your head, you must take a good look at how to avoid neck force in this article we wrote before.

4. The whole movement process should be slow and controlled.

At the highest point of the movement, your torso should be straight, and your elbow should completely touch your knee after turning around.

First, practice cardio-pulmonary functions, such as variable speed running, skipping rope and lifting legs high, then sit up with your head up, twist with load, lift your legs on your stomach and lift your legs in the air.

First of all, you have to take two misunderstandings:

First, everyone has abdominal muscles, but the size and obvious degree are related to the frequency and intensity of exercise.

Second, the waist seems to have a lot of fat, which has accumulated from the whole body over the years. Therefore, if you want to slim your waist, it is not to practice abdominal muscles, and your waist can be thin.

Therefore, thin waist is a whole body weight loss exercise. If you want to slim your waist and make yourself look thinner, you must plan your own fitness plan, and it is best to do 8- 12 movements *3 groups of high-intensity full-body exercises.

Only when every big part of the body is involved, the fat at the waist can be gradually reduced and the curve will look better and better.

There is a lot of fat in the waist, which is the most common phenomenon. If so, it means that the waist is not flexible. As the old saying goes, running water does not rot, and a family does not bite. The waist cannot rotate flexibly, which affects many things.

There is a lot of fat in the waist, unlike other parts, which is not only beautiful things, but also affects health.

Waist, pulse, pulse impassability, other pulse impassability. Because it is the link between the body and the body, we must pay attention to it.

In addition to massage, massage, you can stride, stride as far as possible, and head a little ahead.

Any action that requires waist strength can strengthen the body and thin the waist.

Such as flat support, push-ups, hula hoop, skipping rope, twisting waist, bending over, sit-ups and so on. Can exercise the waist, so that your waist fat is consumed.