Simple exercises to reduce waist and abdomen, what exercise has the fastest and best effect on waist

Waist and abdomen reduction exercise methods:

You can do sit-ups with jumps on the spot. Do one minute of sit-ups and then jump on the spot for 3 minutes, and so on for 20 to 30 minutes. For beginners, if you can't hold on for 20 minutes, you can appropriately reduce the amplitude of jumping on the spot.

According to the principle of this workout method, it is to increase the metabolic rate and lose fat for a long time.

Dietary attention: Generally use low-carbohydrate - staple food to eat three meals, eat until you are not hungry, and occasionally have a normal meal amount one day a week. As long as you don't eat hungry, you can't always eat less or not eat, which will reduce your metabolism, and what you want is to increase your metabolism.

Or if the total amount of food is not large, eating small and frequent meals can also increase the metabolic rate and help reduce fat.

First of all, do not sit down immediately after eating, but stand; You can do sit-ups.

Turn the hula hoop, you can slim your waist, and as long as you stick to it, the effect is quite good!

The main effective exercises to reduce waist and stomach are:

Such as brisk walking, swimming, cycling, etc. These aerobic exercises are best done 3-5 times a week for 30-60 minutes each time.

2.Core training: Abdominal exercises can enhance and promote the strength and stability of the core muscles (tummy and lower back muscles).

For example, sit-ups, push-ups, and mountain moves. Do it 2-3 times a week, 3 sets each time, 10-15 times per set, the effect is significant.

3.Add resistance training: Using training tools with different resistances, such as dumbbells, ropes, plank weights, etc., can more effectively enhance fat burning.

Such as dumbbell bow curls, dumbbell push-ups, rope squats. 2-3 times a week, 3 sets of 10-12 reps each time, gradually increasing the resistance and weight.

4.HIIT Aerobic Exercise: HIIT stands for High Intensity Interval Training, which is a rapid aerobic exercise in a short period of time, which can greatly increase the basal metabolic rate of the bypass bridge and accelerate fat burning.

For example, fast running, skipping rope, cycling, etc., do high-intensity short-term exercise, followed by short breaks, and so on. 2-3 times a week for 10-15 minutes.

5.Take regular walks: If the above exercise intensity is not suitable, you can try walking above the belly button for 30-45 minutes a day, keeping the pace in a state of sexual excitement and gently swinging your hands.

Such moderate-intensity aerobic exercise can also be effective in burning fat and reducing tummy and waist circumference.

In summary, if you want to reduce your belly and waist circumference, the key is to increase the amount of aerobic exercise, strengthen core and resistance training, control your diet and reduce calorie intake, which can have significant results. Hopefully, the above exercise tips will be helpful to you.

1) Roll your waist on your back. Stand with your feet shoulder-width apart and your arms horizontally open. Then twist your waist down, touch the top of your left foot with your right hand, stand upright, and change to your left hand. This action is repeated in 3 sets of 20 reps.

2) Dumbbell side waist. Stand with your feet slightly apart, your right hand crossed at your waist, and your left hand holding dumbbells (2 3 kg) with a natural droop. Then bend your body to the left and lower your left hand as much as you can, then straighten your body. Repeat this for 2 sets of 20 reps. Take turns doing it on both sides.

3) Fitness stick side waist. Stand with your feet apart. Hold a gym stick in both hands and place it on your shoulders (or if you don't have one, cross your hands flat on your chest) and keep your back straight.

Then stretch the waist to the sides, moving slowly, paying attention to the amplitude, and not straining. Repeat this movement 3 sets of 20 reps.

4) Lie on your side and raise your waist. This action is a bit difficult. Lie on your side on the floor with one arm bent, elbow supporting your body with your forearm forward.

Keep your body straight, then force your waist down so that your entire lower body touches the ground, and then pull it up. Repeat this for 2 sets of 20 reps.

Note: Losing fat around the waist and abdomen is not easy. Doing aerobics alone won't quite get the job done, you need to add strength exercises to your cardio workout, so that your waist will be small and strong!

The main purpose of jumping gymnastics is not **, but shaping, that is, it can beautify your body curves (of course, it refers to acquired rather than innate), such as calisthenics; Cycling can exercise your legs and buttocks, and less so your waist and abdomen. The fat in the waist can be done by the method of sit-ups, which is to touch the outside of your left thigh with your right elbow and the outside of your right thigh with your left elbow when you get up, so that one left and one right are counted as a group, and you can make a group of sets and exercise plans according to your own situation. But in general, good living habits and eating habits are the foundation for you to keep in shape, hehe.

Ride a bike!

Riding a bicycle, because it is a periodic aerobic exercise, the exerciser consumes more calories, and in the process of riding, you will obviously feel the feeling of pulling on both sides of the waist, through that action, the heat on both sides of the waist and the lower abdomen can be consumed in large quantities, and a significant effect can be obtained.

In particular, the effect of the waist and abdomen position will be obvious!

Also remember, you'll still want to eat after you've had a lot of energy, and the best thing is to drink a glass of milk to get enough blood!

Of course, you must do a good job in your living habits and eating habits!

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Many obese people think of eating less and exercising more when they hear about fat loss, but in fact, the execution is insufficient, and it is difficult to complete the self-discipline of fat loss.