1. Aerobic exercise: Aerobic exercise can accelerate basal metabolic rate, burn more fat and calories, and effectively reduce waist and abdominal fat. Such as walking, swimming, cycling, etc. These aerobic exercises are done 3-5 times a week for 30-60 minutes each time, with the best effect.
2. Core training: Abdominal exercise can enhance and promote the strength and stability of core muscle groups (abdominal and waist muscles). Such as sit-ups, push-ups and mountain climbing. Do it 2-3 times a week, 3 groups each time, each group 10- 15 times, and the effect is remarkable.
3. Increase resistance training: Use different resistance training tools for waist and abdomen training, such as dumbbells, ropes, plate weightlifting, etc. It can strengthen fat burning more effectively. For example, dumbbell bows and arrows, dumbbell push-ups and rope squats. 2-3 times a week, 3 groups each time, each group 10- 12 times, gradually increase the resistance and weight.
4.HIIT aerobic exercise: HIIT stands for high-intensity interval training, which is a rapid aerobic exercise mode in a short time, which can greatly improve the basal metabolic rate and accelerate the burning of fat. For example, running fast, skipping rope, riding a bike, etc. High-intensity short-term exercise, then a short rest, and so on. 2-3 times a week, each time 10- 15 minutes.
5. Walk regularly: If the above exercise intensity is not suitable, you can try to walk above the navel belt for 30-45 minutes every day. Keep your speed in a state of sexual excitement and swing your hands gently. Such moderate-intensity aerobic exercise can also effectively burn fat and reduce the abdomen and waist circumference.
To sum up, in order to reduce the lower abdomen and waist circumference, the key is to increase aerobic exercise, strengthen core and resistance training, control diet and reduce calorie intake, which can have significant effects. I hope the above exercise suggestions will help you.