Introduction: If you want to burn fat to lose weight, aerobic exercise is the best way, especially targeted local slimming. Want to reduce abdominal fat, you can try these aerobic exercises introduced below, burn fat quickly, achieve the effect of reducing fat and increasing muscle, and the lines will be more beautiful.

Aerobic exercise tips:

Times and time: 4 ~ 7 times a week, 30 minutes each time. Beginners spend 15 minutes at a time and can do it twice.

Intensity: moderate intensity, that is, you can still talk while doing it. If you feel breathless, it will be too intense, but you can still sing, but the intensity is not enough.

Type: Walking or jogging in a hurry, swimming is optional for those with low back pain or knee pain.

Burn fat+practice muscle belly. Bye.

1, exercise transverse abdominal muscles (located below rectus abdominis, belonging to deep muscles)

Lie down, bend your knees, and your navel is sunken. The hand placed on the abdomen should also feel the abdominal depression, indicating that the transverse abdominis muscle is tightening, and keep breathing normally during this period, and keep this action for 5 to 10 seconds. Do 10 times as a group, and * * * do one to three groups.

Remarks: this action takes time to master; To check whether the transverse abdominis muscle is tightened, you can put your hand on the muscle inside the pelvis. If you do it correctly, you will feel the muscles tighten or stretch. The pelvis does not move when doing the action.

2. Exercise rectus abdominis (the so-called "eight-pack abdominal muscles") and gluteus maximus (the largest muscle in the buttocks).

Lie down, bend your knees, put your palms in the back of your waist, and then press your pelvis down. At this time, feel the waist pressing on the palm of your hand and keep this action for 5- 10 seconds. Do 10 times as a group, and * * * do one to three groups.

Remarks: After mastering this movement, you can sit or stand, which is helpful to improve posture and reduce the chance of injury.

3, exercise rectus abdominis (this exercise is sit-ups)

Lie down, bend your knees, then lift your head and shoulders off the ground and exhale when you exert yourself. This action can last for 1 to 2 seconds at first, and last for 5 seconds after proficiency. Do 10 times as a group, and do one or two groups.

4. Exercise the oblique abdominal muscles (located on both sides of the waist) and rectus abdominis.

Lie down, straighten your legs, put your hands on your neck, then lift your right shoulder, bend your left knee and straighten your right knee at the same time; After that, exchange left and right, repeat the action, and the situation is just like riding a bicycle. This action lasts 1 to 2 seconds on each side at first, and then it can be increased to 5 seconds. Do 10 times as a group, and * * * do one or two groups.

5. Exercise gluteus maximus and thigh muscles (this action is the arch bridge)

Lie down, bend your knees, then raise your hips in line with your waist and keep this action for 5 to 10 seconds. Do 10 times as a group, and * * * do one or two groups.

Step 6 exercise gluteus maximus

Kneel down, put your hands on the ground, then lift your left leg, keep your knees straight and in line with your waist, and keep this action for 5 to 10 seconds. Do 10 times as a group, and * * * do one or two groups. Then switch left and right and repeat the action.

7. Exercise gluteus maximus and back muscles

This is a variation of action 6. Kneel down, put your hands on the ground, then lift your left leg and straighten your right hand at the same time, and keep this action for 5 to 10 seconds. Do 10 times as a group, and * * * do one or two groups. Then switch left and right and repeat the action.