How to reduce abdominal fat, the fastest and simplest way to reduce abdominal fat is the most effective exercise. Different exercises are suitable for different times. This exercise is still relatively high intensity. Exercise can relieve our mood. There are many ways to exercise. Here I will show you how to reduce abdominal fat, the fastest and simplest way to reduce abdominal fat and the most effective exercise benefits.

1 How to reduce belly fat? Reason 1: sedentary, lack of exercise.

The most common posture of modern people is: sitting. Due to the reasons of work and living habits, the sitting time of modern people, especially office workers, can be said to be directly proportional to our sleeping time, even exceeding our sleeping time. Moreover, because of the busy work, the time is tight, and the amount of exercise is greatly reduced, the immobile situation, coupled with uncontrolled diet and excessive nutrition in the body, leads to the inability to completely consume calories and accumulate body fat in the body.

Inducement 2: constipation problem

Constipation is also a common problem for modern people. Most of them are due to insufficient exercise and dietary fiber, which leads to intestinal endotoxin and waste accumulation and blockage, which can not be discharged, and the lower abdomen is easy to swell.

Once the muscle strength of the lower abdomen weakens, the position of the intestine will shift, which will lead to low intestinal peristalsis and easy accumulation of fat, which will lead to abdominal chills and further worsen intestinal peristalsis.

Reason three: invisible black boy: too much pressure

Experts say that stress can be described as the invisible killer of small belly, which is often ignored in weight loss. It is worth mentioning that problems such as overeating and poor sleep quality are often caused by too much pressure! In addition, if the irregular work and rest time continues, the autonomic nervous system will be out of balance. The harder the fat is to burn, the shallower the breathing will be, which will affect the blood circulation around the waist and abdomen, and eventually lead to a more and more obvious belly.

Inducement 4: The posture of standing, walking and sitting is incorrect.

If the sitting posture, standing posture and walking posture are incorrect, it is easy to bow your back and make you feel comfortable, but if you don't pay attention, many problems will occur! Experts say that when we hunch over, our lower abdomen will relax, our buttocks will droop, our whole body's center of gravity will shift, and our pelvis will become skewed, resulting in muscle imbalance, protruding lower abdomen and forming lower abdomen.

Reason 5: Low water circulation: edema and cold syndrome.

Sedentary, the thigh root and groin will be oppressed, blood flow and lymph will not circulate, and excess water in the lower abdomen will remain and cannot be eliminated, resulting in edema. In addition, sedentary is also easy to cause chills. In order to avoid visceral cold, the body will store fat independently, further disintegrating blood circulation and making it more and more difficult to burn fat.

First, ultra-simple thin abdomen movements.

1, supine position, waist close to the ground, hands bent behind the head, legs together, toes straight, about 30 degrees from the ground.

2. Bend your left knee over your hip and twist your right elbow for a few seconds; Replace the right knee with the above steps. Knees bend alternately, like riding a bike.

Second, the daily life thin abdomen method

1, sleep on your back. The pelvis inclines to the side easily, so it is better to sleep on your back.

2. Get enough sleep. Lack of sleep will hinder the smooth synthesis of melatonin, reduce serotonin and increase body relaxation. In addition, the body will compensate for fatigue, that is, it wants to eat more food to replenish energy, which makes it easier to get fat.

3. When sitting, tighten your hips. Many people sit in the office and work. At this time, tightening the hips can keep the pelvis upright.

Third, 1 minute breathing exercise

1, first make the sound of "ah-",spit out all the gas, and your stomach will hang down.

2. When the stomach is depressed, the diaphragm stretches and breathes freely.

☆ The state of flatulence begins to last for 5~ 10 seconds. After getting used to it, try it from 30 seconds to 1 minute.

Fourth, diet to lose weight.

1, intake of fruits and vegetables

Eat 3 servings of vegetables and 2 servings of fruits every day. 1 serving of vegetables is about 1 bowl. If leafy vegetables with high shrinkage such as A and spinach are half bowls, and 1 serving of fruits is 1 bowl of fists or slices, you can choose fruits and vegetables with high vitamin C content such as guava, kiwi fruit and tomato to help metabolism.

2. Reduction of starch in dinner

Not eating starch at all will not only make your blood sugar low, but also make you feel anxious and depressed. It is suggested to eat starch for breakfast and Chinese food, and reduce the amount of starch 1/3 or not for dinner, and choose less processed starch such as brown rice, oats and potatoes. And eat less baked goods, potato chips, cakes and other foods.

10 second towel v. slimming exercise

Raise your hand × turn your waist. The waist on the fast-burning side is centered on the spine and twisted left and right!

Suggested times: 10 fat burning is carried out alternately from left to right: the internal oblique muscle, external oblique muscle and rectus abdominis consume 42.55 calories.

Hold your arms high

Spread your feet twice as wide as your shoulders; Hold both ends of the towel, open your arms to the maximum extent, hold them above your head and straighten them.

Turn your back to the left.

Inhale slowly, turn your upper body to the left and back, and feel tight in your right waist 10 second.

Note: keep your arms straight and open during the process, and don't lift your feet. Find the feeling centered on the spine and pelvis, and turn left and right.

Cheng Wai Bega

Exhale slowly and turn your upper body back to the middle. Keep both ends of the towel straight, and clamp the shoulder blades back hard.

Turn your back to the right and inhale slowly. Change the upper body, back to the right. The left side of the waist feels tight for 10 second. Repeat left and right 10 times.

How to reduce the fat on the stomach? 2. Walk for half an hour.

If you want to reduce the fat on your stomach, you can take two stops after work instead of taking the bus. If you don't like running, you can choose to walk fast, which can help digest calories. You can see obvious results by walking for more than half an hour every day.

Jog for 20 minutes

Running is one of the simplest and most effective weight-loss exercises. You can choose to jog for 20 minutes. Among them, jogging after getting up early is the best time to lose weight. It can improve your metabolism and put your body into a state of fat burning.

Massage the abdomen clockwise

This method is very simple, just put your hand on the lower abdomen and massage the abdomen clockwise. This action lasts more than 20 seconds, three times a day.

Rub your abdomen down.

Ditto, this method is also effective. Massage gently down with your four fingers (except your thumb) with a little force and rub it back and forth for about 6 times, which will help reduce the waste in the intestine.

Twist the waist and abdomen more.

Sedentary, the blood circulation in the body is seriously blocked, and garbage and fat are particularly easy to accumulate in the waist and abdomen. Twist the waist and abdomen more to promote the blood circulation of white-collar workers and prevent fat accumulation in the waist and abdomen.

sit-up

Exercise can reduce abdominal fat. Sit-ups are the most direct and effective way to reduce abdominal fat. If you wrap plastic wrap around your abdomen when doing sit-ups, the effect will be better than you think.