How to exercise quickly and effectively to reduce abdominal fat? A person's figure is very bloated at abdominal meetings. If you lose weight from your stomach, the effect will be very obvious. However, abdominal fat is the most difficult to lose. Here's how to lose abdominal fat and exercise quickly and effectively.

How to reduce abdominal fat movement quickly and effectively 1 First, climb the stairs.

Climbing stairs requires a lot of exercise, which is more effective than running to lose weight. In the process of going upstairs, we actually have to move against the gravity of the earth, so we need to be nervous all over, use our legs to drive our bodies up, and at the same time, our upper body should work hard to finish it, so we often sweat profusely after the exercise, because the whole body consumes a lot of heat.

The weight loss effect of climbing stairs can actually be compared with climbing mountains, but it is much more convenient. We can find a place with long stairs for outdoor practice, and office workers can also use the commuting time to climb the stairs instead of taking the elevator.

When going up and down the stairs, you mainly use the muscles on the front side of your thigh. Lifting the body when going up the stairs, supporting the body when going down the stairs, also has the function of exercising the psoas major muscles. When climbing stairs, the upper body is straight, the strength of the lower body movement will be transmitted to the abdomen, and the abdominal muscles can also be exercised. If the office or home floor is not high, take the stairs from today.

Second, step on a bike in the air.

When your legs are moving, you should use the strength of your waist and abdomen. The more action is in place, the more powerful it is to exercise the waist and abdomen, which is one of the most effective exercises to reduce stomach. Be careful not to exercise too much, and it is best to do so before going to bed, and the effect will be better.

Exercise of aerial bicycle: Lie on your back on the bed or cushion, then lift your legs and keep your upper body on the ground, and then bend your knees alternately to simulate the action of riding a bicycle, about 30-50 times each time. If you just try, you can put a pillow under your hips for support. When doing movements, it is best to keep your instep straight and not move too fast. Slowly put the action in place and feel the muscle changes in the abdomen and legs.

Third, fun running.

For office workers, fun run not only solves the distress of not having time to exercise during the day, but also makes the effect of exercise more obvious, especially those with "general belly", and should take time out to run at night.

A study by the Clinical Research Center of the University of Chicago in the United States shows that between 7 pm and 2 am the next day, hormones, the key substances of human metabolism, have the strongest response to physical exercise, and corticosteroids related to fat metabolism and thyrotropin related to muscle repair (blood content) have risen sharply. Therefore, this time is the best time to lose weight by running.

Dr. DavidMela, head of Unilever's global weight management program, suggested that it is best to drink a cup of green tea before fun run. In addition to replenishing water, catechins in green tea can also enter the whole body through blood circulation, strengthen metabolism, enhance fat oxidation and energy consumption, and especially have a certain inhibitory effect on abdominal fat.

Fourth, swimming.

Swimming for an hour can consume 476 calories, which is equivalent to two hamburgers. Is the best way to lose weight. However, there are several points to note.

Go all out when swimming. Keep the heart rate at about 80% of the maximum heart rate. In order to ensure this standard, count how many times the pulse jumps within 6 seconds of each swimming cycle, and the next "0" is the heart rate of 1 minute. During swimming, the rest time is halved until a round trip or interval time is reduced to 10 second. Floating boards, paddles, flippers, lifebuoys and other water toys not only help to burn more calories, but also exercise the muscles of limbs.

Practice in different periods. Like the training of professional swimmers, swimming is divided into four sections, with breaks 15-30 seconds. The specific arrangement is to swim 1 round trip, then swim 2 round trips, then swim 2 round trips, and finally swim 1 round trip, and each section ends with a quick swim. Many people swim very slowly and consume far less calories than fast short-distance swimming, but don't run through fast swimming, or your physical strength will be too fast. You can swim slowly first, then quickly, then slowly, then quickly.

How to reduce abdominal fat? Quick and effective exercise 2. The method of reducing stomach 1. Rub your stomach to lose weight. Thin belly.

Rub the abdomen after meals every day, 20 times clockwise and 20 times counterclockwise, and so on 10 times.

Principle: Rubbing the abdomen can make the secretion function of gastrointestinal organs active, thus strengthening the digestion, absorption and excretion of food, obviously improving the peristalsis function of large and small intestine, and can play the role of excretion, prevention and elimination of constipation.

Subtract the pot-bellied method 2. Sit-ups on your side.

The specific requirements of lateral sit-ups are:

1. Lie flat and put your hands behind your ears; Lift your legs, with one leg closed and the other straight;

2. Twist your body in rhythm and twist your upper body.

3. Lift 10 times, change to the other side, change to the side below the waist, and do the same for 10 times.

The way to lose a big belly. 3. Walk with your abdomen closed.

First of all, learn to "abdominal breathing" when walking with your abdomen closed;

When inhaling, the stomach swells; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds.

Principle: It helps to stimulate gastrointestinal peristalsis, promote waste discharge in the body, smooth airflow and increase vital capacity. When walking and standing normally, you should also reduce your abdomen by force, and cooperate with abdominal breathing to make your lower abdomen more compact.

Always remind yourself that "you can lose weight by abdomen". You won't be used to it for a day or two at first, but you will see the effect in about two weeks.

Benefits: the lower abdomen will tend to be flat and the walking posture will be more charming. Girls who want to lose weight in the abdomen may wish to combine the method of rubbing their stomachs to lose weight with the method of shrinking their stomachs. I believe there will be a better weight loss effect.

Subtract the big belly method 4. Rowing practice

Practice: the whole person's body lies on his back on the ground, then his arms are placed on his chest, and the body below his legs begins to lift up. Use the strength of his waist to lift your upper and lower bodies off the ground and make a V-shape. Exhale for 5- 10 seconds each time you lift it, and put it down when you exhale.

Subtract the big belly method 5. Flat motion with arms and toes touching the ground.

This kind of flat exercise can exercise key parts such as abdomen and back, and the effect of thin abdomen is very good. Exercise: Lie face down with your forearms on the ground. Stand on tiptoe and lie prone. Rely on the strength of the abdomen and arms to keep the body in suspension, and you can't let your ass sink to the ground. Hold this position for 20 to 60 seconds, then put it down.

Method 6: Stand against the wall after dinner.

Sitting for a long time after a meal, fat is more likely to accumulate and form a small belly. Standing against the wall for half an hour after meals can reduce fat accumulation. If you stand against the wall, you can thin belly effectively.

Subtract the big belly method seven, stand and twist your waist.

After sedentary study or work, get up and stand, hold your chest and abdomen, and then twist your waist left and right. With the help of the waist, twisting 100 times every day will definitely have the effect of reducing weight in the abdomen.

The method of reducing the big belly eight, bath massage

When taking a bath, put your hands together on your navel and draw a big circle along the clock direction. At first, use a little force, and the farther to the left, the force will gradually weaken. Repeat this action 1 min.

Subtract the big belly method nine, turn the hula hoop

Shaking a hula hoop can consume a lot of calories and promote fat burning. You should not do hula hoop too fast, and the number of times depends on your personal situation.

Method 10: Lose weight by eating.

Cooking soup with wax gourd every day can induce diuresis. Both boiled water and lemon water are very helpful drinks for detoxification, which can help reduce the accumulation of fat on the stomach.

How to reduce abdominal fat? Quick and effective exercise. 3. Tablets support the function of reducing stomach.

Prone plate support

Prepare a yoga mat. Take the push-up posture as the initial action. Push-ups, as the initial movement, are the simplest initial posture for practicing flat support.

Step2 Forearms bend down to the ground, elbows and fingers are flat on the ground. The palms should be tightened and placed directly under the shoulders.

Step3 You can bend your toes slightly, tighten your abdomen, and let your abdomen and navel feel stretched to your spine.

Keep your body straight, but keep your neck and spine relaxed. Imagine you are a board, so you will be as straight as an arrow. Tighten the abdomen and buttocks. These are the two main muscle groups in exercise.

The fifth step is to keep the flat plate supporting this posture until you feel that you can't support it (or feel your body sweating slightly). Keep your eyes on the ground ahead and be careful not to lift your back. Your body should always be in a straight line from head to toe.

Side plate bracket

Step 1 Lie on the yoga mat with your legs together and your hands attached to your sides naturally.

Support your body with your left elbow. When doing so, make sure that the following points are achieved:

1. Your left shoulder should be directly above your left elbow.

Your right arm should be on your right.

3. The left forearm is perpendicular to the body, and the fingers gently clench their fists to support the body weight.

Step3 Tighten the abdomen and buttocks and lift the trunk.

Step 4 If you want to do further challenges, you can lift your hips and torso until your left arm is straight. Keep your elbows off the ground, and then support yourself with your hands. Then put your right arm into the sky.

Function of flat plate support

1, treatment of cervical spondylosis

This sport requires a straight neck and a lean forward. It is bound to exercise the neck muscles and help the treatment of cervical spondylosis.

2. Reduce back injuries.

In the flat exercise, it is necessary to keep the back coordinated and keep the muscles on a flat plate, which is beneficial to strengthen the back muscles and reduce back injuries.

Step 3 lose weight

Plate support mainly trains core muscles, which are mainly distributed in the front and back of abdomen. In other words, flat support has obvious effect on abdominal slimming.

Step 4 create perfect lines

This sport requires the ankle, crotch, shoulders and head to be kept in the same plane. Long-term training will keep these muscle groups on a certain plane, and finally shape the perfect lines of waist, abdomen, back and buttocks.

5. Keep the scapula balanced

One of the basic essentials of exercise is to bend the elbow and support it on the ground, which will keep our shoulder blades balanced.