Diet control: The key to reducing fat is diet control. It is suggested that women should control their carbohydrate intake, increase their intake of protein and vegetables, and maintain a negative energy balance.
Aerobic exercise: Aerobic exercise can help burn fat. Women are advised to do long-term low-intensity aerobic exercise, such as brisk walking, cycling and swimming. , 3-4 times a week, 30-60 minutes each time.
Fitness training: The training of abdominal muscles can help women to exercise tight abdominal muscles. Here are some suggestions for abdominal muscle training:
Sit-ups: It can help to exercise rectus abdominis and oblique abdominis, 3-4 groups each time, and each group 12- 15 times.
Side leg lifting: it can help to exercise the abdominal internal oblique muscle, 3-4 groups each time, each group 12- 15 times.
Plate support: It can help to exercise rectus abdominis, oblique abdominis and oblique abdominis, 3-4 groups at a time, and each group lasts for 30-60 seconds.
Rest and recovery: In order to make the body fully rest and recover, it is suggested that women arrange 1-2 days of rest every week, and carry out appropriate stretching exercise and massage after training.
It should be noted that reducing fat and building tight abdominal muscles require long-term persistence and patience. Therefore, it is suggested that women make reasonable plans and goals, and keep a positive attitude and optimistic attitude in the process of fitness. In addition, women should pay attention to the correct posture and skills in abdominal muscle training to avoid injury. If necessary, you can find a professional fitness instructor in the gym to help you make a more personalized training plan and guide you in the correct training posture.