Introduction: When it comes to abdominal weight loss, many MM choose sit-ups. Yes, sit-ups can really reduce your stomach, but you must master the right method to get the effect! Here, I will share with you some precautions for reducing abdominal fat in sit-ups and teach you how to reduce abdominal fat correctly!

First, cooperate with breathing

Reducing the stomach needs to cooperate with breathing, and the muscles of the lower abdomen will become tight to achieve the effect of reducing the stomach.

When practicing: exhale in the ascending state (when exerting force) and inhale in the retreating state. Be still, for example, keep an angle of 45 degrees, keep normal chest breathing, and don't hold your breath.

Usually: Abdominal breathing helps to tighten the transverse abdominal muscles. When inhaling, feel the abdominal cavity lift inward and upward, and exhale deeply after inhaling fully. When you are sitting, standing or walking, you can consciously take abdominal breathing and form a habit.

Slimming principle: This breathing method can ensure that all muscles in the deeper abdomen participate in the work at the same time.

Second, don't hold your head in your hands.

The traditional sit-ups are put with your hands and fingers crossed behind your head, but in the process of sit-ups, you often raise your head with your hands, which is easy to cause neck muscle strain. The correct way is to cross your hands on your chest or put your hands on your ears. When you sit up, let your abdomen exert strength, not your arms.

Slimming principle: put your fingers crossed behind your head, which will easily lead to bending of the back, compression of the lumbar disc and spinal injury, which will also reduce the workload of abdominal muscles.

Third, the height of getting up: keep an angle of 45 degrees.

Sit-ups do not mean that the higher you stand, the more effective you are. The correct method should be to extend the duration of 45-degree angle between your body and the ground as much as possible (at least 30 seconds), so that the abdominal muscles can be practiced most effectively.

Slimming principle: when the upper body is lifted at a 45-degree angle with the ground, the abdomen is at the best time to be stressed. No matter what kind of rolling exercise we do, extending the duration of 45-degree angle between our body and the ground can make our abdominal muscles get the most effective exercise. We should know that the traditional sit-ups need to be restored after the forehead touches the knee, that is, the upper body quickly rises from the flat state to about 90. In fact, the burden of rectus abdominis did not reach the heaviest stage before the age of 45. In the process of exceeding 45-90, the "resistance arm" from the center of gravity of the body to the fulcrum of the hip is shortened continuously, and the force on the rectus abdominis is not great. Only when the upper body rises to 45 degrees is the best time for rectus abdominis to "resist the growth function".

Fourth, the speed is moderate.

Many women were influenced by the physical education exam 1 minute when they were students and had to do more than 30 sit-ups. They think sit-ups need speed. In fact, the faster the speed, the less pressure on the abdominal muscles. The correct way is to slow down as much as possible and exercise the control ability of abdominal muscles. But it doesn't mean that the slower the better. If the speed is too slow, the effect will be bad.

The most correct speed should be to get up faster and go down slowly.

The principle of slimming: Proper deceleration can exercise the deeper muscles in the abdomen.

Five, sit-ups+aerobic exercise

Although many women choose to use sit-ups to reduce their stomachs because they don't have much time or because they are convenient, the effect will be more obvious if they can combine sit-ups with aerobic exercises such as table tennis, yoga and taekwondo.

Slimming principle: The main function of sit-ups is to strengthen abdominal muscle strength, improve abdominal muscle elasticity, protect back and improve posture, while aerobic exercise can consume calories and reduce fat.