What exercise can reduce abdominal fat? Excessive abdominal fat not only affects the appearance, but also poses a potential threat to personal health. You can lose abdominal fat through exercise. Let's see what exercise can reduce abdominal fat.

What exercise can reduce abdominal fat 1 1, running?

Abdominal fat thickness can be improved by running, which is one of aerobic exercises. Proper running can reduce abdominal fat, and you need to stretch after running to avoid some uncomfortable situations.

Step 2 jump rope

Skipping rope is also an aerobic exercise, which can eliminate abdominal fat and reduce fat. Skipping rope 1000 times a day will have a very good effect.

Step 3 sit-ups

Abdominal fat can also do sit-ups, which is one of the very good exercises to exercise the abdomen, which can consume abdominal fat.

What is the reason for the thick fat in the upper abdomen?

1, overeating snacks

The fat content in snacks or desserts is relatively high. It may not matter if you eat some properly, but if you eat too much, you will become obese. For example, the starch content in potato chips is high, and the sugar content in some sweets or sweet drinks is also high. It is more difficult to consume after entering the body, and it will accumulate in the body in the form of fat.

2. Irregular breakfast

The reason why the upper abdomen is fat is that you didn't have a good breakfast. Eating a good breakfast can speed up metabolism, keep blood sugar within the normal range, and supplement the energy needed by the body. Eat foods with high fiber and high protein content for breakfast.

How to reduce the fat thickness of the upper abdomen?

1, keep exercising

To solve the fat problem in the upper abdomen, you need to pay attention to good exercise. Good exercise is very important for everyone who has fat. Aerobic exercise is definitely indispensable, whether it is flat support, swimming, skipping rope or running. Only by persistence can we achieve good results.

2, pay attention to diet

It is also very important to pay attention to the correct diet if you want to lose the fat thickness of the upper abdomen. Only by eating a good diet and eating more digestible and light food can we keep our figure in good condition. If the food eaten by big fish and big meat is very greasy, the fat content in your body will naturally increase, which will easily make you obese.

What exercise can reduce abdominal fat 2 1, plate support?

This action is very common. When watching others do it, it feels quite simple. It's definitely not a problem to persist for half a minute, but you won't think so if you experience it yourself, especially those who have never exercised.

Some people think that flat support does not stretch the abdomen, so how can we achieve the effect of reducing abdominal fat? Then you underestimated the action. Plate support can effectively concentrate the core strength, and you can feel that people's memory needs to be stable during the process of doing it, so as to build the abdomen. When doing flat support, you need to form a straight line from head to toe, and the abdominal muscles are tight. At the beginning, each group is half a minute. The longer you practice, the more time you have, and you can gradually increase it.

Step 2 sit-ups

When doing sit-ups, people's hips and abdomen support the upper body at the same time, with their legs bent 90 degrees and their hands behind their heads. I'm not used to it at first, and I may not even follow the standard practice when I get up. Don't worry, it doesn't matter if the speed is slow, but the action must be standard, otherwise it is only a formal process and can't achieve good results.

3. Raise your legs.

Leg lifting is a kind of exercise that burns fat quickly. Generally, fat people are suitable for this sport. Leg lifting is relatively large, and the muscles and bones of the whole body should be active before exercise, especially the lower limbs. Leg lifts are explosive. Action can tighten the core, strengthen the strength of transverse abdominal muscles, and make the abdomen flat day by day.

4. Body rotation movement

Sit on the yoga mat, bend your feet and touch the ground, and put your hands at will. While the lower body is still, rely on the strength and breathing of the abdomen to make the upper body rotate repeatedly from left to right. Just keep doing it for about ten minutes at a time, not quickly, but with standard movements.

The four actions recommended to you above look simple, but it is still difficult to do. However, these four sports can be done at home, and one person can do them without buying extra sports equipment. Abdominal fat accumulation not only affects the image, but also affects breathing and causes other diseases. Keep your mouth shut and stick to the above four exercises, and you can practice perfect abdominal lines in a few months.

How to prevent abdominal fat

1, put a bottle of water on the table.

You must drink water during the day. When you want to eat sweets, just drink a glass of water, and the desire to eat sweets will soon disappear. Drinking a glass of water before lunch can reduce appetite.

2. Maintain standard standing posture and sitting posture.

People's standing posture and sitting posture are very important for shaping a slim figure curve. The standard standing posture is to let your legs come together naturally, keep your upper body straight and your head up, and relax your shoulders accordingly, so that your arms are naturally vertical. Pay attention to tightening the abdominal muscles when walking. In addition, when sitting, it is best to sit only two-thirds of the chairs, keep the upper body straight and abdomen, and let the abdominal muscles tighten constantly to achieve the effect of reducing abdomen. Most importantly, never cross your legs or stretch your legs at will.

3. Eat out less.

If you have lunch at the company at noon, I tell you that the food in the restaurant outside is definitely more greasy than that cooked at home, that is, it contains more calories and fat. You can consider bringing your own meals from home, or pay attention to whether there are restaurants offering low-fat meals near your workplace.

4. Don't eat buffet.

Buffet often leads to eating a lot. If you eat too much fat, it will grow on your stomach first.

5. Eat less dinner

If you eat too much dinner, it will lead to indigestion in your stomach and lead to fat accumulation in your stomach. Over time, nature will grow extra fat and become an ugly little belly. So in addition to eating a light dinner every day, try to eat as little as possible. If you don't feel hungry and eat 40% full, you can also have another cup of yogurt to help your intestines digest.

6. Stand for half an hour after supper

Sedentary after meals is the main cause of abdominal fat, especially for office girls. Don't sit in a chair after lunch, you can go out for half an hour, which can effectively reduce the accumulation of abdominal fat.