A thick waist and a big belly really affect the appearance. Exercise is the best way to lose weight. What kind of exercise can reduce the fat on the belly? Here are some of the most effective exercises to reduce belly fat.
What exercises can reduce belly fat
The most common exercise methods for reducing belly are sit-ups and planks, both of which can effectively exercise the core muscles, help tighten the waist line, and lose excess fat on the stomach. However, if you want to maintain the perfect waist line and completely eliminate the small belly, you still need systematic exercise. The following is an introduction to the most effective exercise methods for reducing belly, and the most effective way to reduce belly. What are the teas for clearing the intestines to reduce the stomach?
The most effective way to lose belly
Sit-ups
Lie flat on your back with your hands crossed in front of your chest, your legs slightly arched, sit up like a normal sit-up, get up and then lie down, repeat several times. As for the number of times, it depends on the individual’s physical fitness. Those with poor physical strength or those who have not exercised for a long time can use other help, such as hooking their feet with the help of wardrobe drawers, or asking someone to help hold the instep so that they can get up. In addition, stretching your hands forward or putting your head lightly behind your head can help the athlete get up easily. Although the effect is not as good as that of crossing your hands in front of your chest, it is very suitable for beginners who already have a beer belly to practice.
scissor foot
Lie on your back~ Straighten your legs in the air, then open them like scissors˙Cross˙Open˙Cross… (However, the first time the right leg is up and the left leg is down; the second time the cross becomes The right leg is down, the left leg is up… Repeat this) After 30 seconds, slowly close it, the slower the speed, the more effective it is~ Do 20-30 times a day, you can increase or decrease it yourself~ (Woman is my biggest The host Lan Xinmei also taught it!)
leg lift up and down
Lie down, with your hands on your sides and your palms on the ground, lift your legs, straighten your knees so that your legs are at right angles to the ground, and your lower back should still be on the ground when you lift it to the highest point.
Exhale and slowly lower your legs without touching the ground. Repeat actions 1 to 2 for a total of 20 times. After you are done, stay in poses 1 and 2 for 10 to 15 seconds respectively to exercise the upper, middle and lower abdominal muscles.
tablet
The elbows are bent at 90 degrees, the forearms are on the ground, the toes are propped up, and the back of the head to the heels should be in a straight line as much as possible. Check that the buttocks should not be deliberately tilted up, and the abdomen should be tightened and lifted, so that the abdomen can be properly exercised. Stay for 60 seconds , which can exercise the muscles of the whole body.
How to avoid belly fat
In addition to the introduction of the most effective exercise methods for reducing belly above, you must develop good habits of life and film and television to avoid belly fat. Here are some tips for healthy belly slimming.
- Eat an apple on an empty stomach in the morning
Apples are rich in pectin, which can dilute the stool, absorb more water, and prevent the body from constipation. Moreover, it can play a role in regulating the stomach and intestines, so that the stool can be unobstructed and wastes are discharged, and the body’s nutrition can also be supplemented accordingly, which plays a role in natural abdominal contraction.
- Coffee for breakfast
How do actresses in the entertainment industry maintain their bodies? They drink a cup of black coffee most mornings because of its diuretic and swelling-busting properties. In addition, coffee will stimulate the parasympathetic nerves, thereby promoting intestinal peristalsis. Some people drink freshly brewed coffee and feel that the effect is more obvious. This is because the higher caffeine content is related to the regulation of the body.
- Drink honey water to defecate
Among the many weight loss methods, the honey weight loss method is believed to be unheard of, but it is undeniable that it can indeed play a role in reducing belly fat. Honey is rich in fructose, and fructose has a laxative effect. Each person consumes 50 grams of fructose per day and drinks enough water to achieve a slimming effect.
- Drink yogurtSome people drink yogurt and cause diarrhea. This is because yogurt contains probiotics. The probiotics that can help digestion are fermented in the cellulose in the intestines, and the generated organic acids can promote intestinal peristalsis. Just remember not to overdose, too much intake is easy to gain weight.
Five, abdominal massage
Massage to lose weight is the most basic, and the effect is visible to the naked eye. Massage one circle clockwise along the direction of intestinal peristalsis, ten circles each time, and strengthen the three corners of the lower left corner, upper right corner and lower left corner of the navel. Massage ten times every day before going to bed. Do not press randomly.
