How to reduce abdominal fat, sedentary office workers and student parties need to get exercise. Exercise is very important in our daily life. Long-term inactivity may lead to the decline of our physical function. It is said that life lies in exercise. If you know how to reduce belly fat, act quickly!

How to reduce abdominal fat 1

Warm up for 10 minutes until the whole body sweats slightly, and then wrap the abdomen with plastic wrap for 5-6 layers.

Second, do abdominal exercises on your back. Navel movement: lower body fixed, sit-ups, aimed at tightening and flattening the protruding part of the stomach. Subpubic movement: the upper body is fixed, and the feet are raised to flex and stretch the legs and raise the head, with the aim of tightening and subtracting the whole lower abdominal circumference. Extraabdominal oblique muscle movement: after completing the upper and lower abdominal movements, do various waist rotation movements. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdomen exercise more obvious.

Third, knead the abdomen and "drive away" the fat. There is a saying: "seven points of exercise, three points of kneading." If you want to remove abdominal fat as soon as possible, do a circular massage clockwise and counterclockwise after abdominal exercise 100 times. Method 2: Simple and effective rapid abdominal slimming exercise.

Central part

Action 1: Lie flat on the ground with your hands akimbo. Lift your legs up and make a 90-degree angle with your upper body. Move your hips up with the strength of your abdomen, and then fall back. This action is repeated in two groups, each group 10~~ 15 times.

Action 2: The preparation posture is the same as Action 1. The legs make a 90-degree angle with the upper body. Then lift the upper body with the strength of the abdomen, try to touch the ankle position with your hands, and stay for 1 ~ 3 seconds, and the upper body falls. Repeat this action for 2 groups, each group 10 ~ 15 times.

Action 3: This is a static holding action, but it is quite difficult. Land on all fours, face the ground, support your body with elbows and toes, and keep your body straight. Hold this position for 20 seconds or as long as possible.

underbelly

Action 1: Extraordinary sit-ups. Why do you say "unusual"? In physical education class's sit-ups, his arm usually touches his knee. But this kind of exercise is not effective. In the next action, we just focus on the abdomen, lift the upper body with the strength of the abdomen, make an angle of 30 ~ 60 degrees with the ground, stop at this angle for 5 seconds, and then fall. Repeat this action for 3 groups, each group 15 times.

Action 2: This action is a bit difficult. Lie flat on the floor, lift your thighs about 60 degrees, and keep your calves parallel to the ground. Hands crossed behind your head, head off the ground. Keep this position and stretch your legs slowly. Repeat this action for 2 groups, each group 15~~20 times. Method 3: 7 strokes make the thick waist thin by one centimeter.

The above is the introduction of how to reduce abdominal fat. After understanding, we know that if we want to lose abdominal fat better, we must exercise, and we must persist for a long time to have better results. In addition, we should also pay attention to eating some light food in the diet, and don't overeat.

How to Reduce Abdominal Fat 2 How to Reduce Abdominal Fat

aerobic exercise

Since it is to reduce fat, whether it is to reduce abdominal fat or lose fat in other parts of our body, if we want to make our fat reduction effect better, then we should do some aerobic exercise.

Because what we need to know is that we don't go anywhere to lose fat. To some extent, local fat reduction is difficult to achieve. Want to lose fat, basically is to lose all the body fat.

The so-called aerobic exercise refers to jogging and the like, which is less intense and can last for a long time. Jogging is one of the best aerobic exercises.

If we want to lose fat effectively without damaging our health, then we'd better go jogging for about 40 minutes.

Abdominal strength training

The reason why we need to do some abdominal muscle strength training is that abdominal muscle strength training can not only help us tighten our abdominal muscles, but also appropriately improve our body's basal metabolic rate.

What we need to know is that when our abdominal muscles are tightened and strengthened, the abdomen will contract properly, thus making the abdomen look flatter.

In addition, when our basal metabolic rate has increased to a certain extent, the calories consumed by our bodies will also increase to a certain extent, thus increasing our fat-reducing effect.

Diet control

In the process of reducing fat, if we want to effectively reduce abdominal fat, then we must have a certain diet control.

Because what we need to know is that if we want to lose fat successfully, we need to make our body consume more calories than we consume every day.

Sleep well

In our daily life, many young people stay up late because of too much work, and many people sleep for no more than eight hours. This situation is very harmful to you who are losing weight. On the road to reducing abdominal fat, it is best to get proper sleep. Because if we can't sleep normally at night, it may lead to the increase of hormone levels in our body, which will lead to the storage of fat in our body. Fat generally refers to the area around our abdomen, so a good sleep is even more important.