The most effective way to lose belly fat and waist fat Exercise method to lose belly fat

Many of us have very high requirements for our body shape, but due to some reasons, we may grow a lot of fat on our stomachs, so many people will think of many ways to lose belly fat. Then let's learn about the most effective way to lose belly fat and waist fat? Exercise method to lose belly fat?

1. Use your commuting time to walk. Walking is a sport with low entry barriers, low sports injuries, and suitable for most people. When you go to work, get off the bus 1 or 2 stops earlier and walk to the company at a speed that allows you to chat with people freely and not be out of breath. When walking, remember to keep your back straight and tighten your abdomen so that your abdominal muscles can be exercised.

2. Do not ignore breakfast and lunch. It is very difficult to lose weight by dieting. If you skip breakfast or lunch, you will definitely eat and drink a lot when you get home at night, which will lead to the bad habit of overeating. Therefore, it is recommended that men eat three meals on time. You can carry some low-fat and low-energy snacks with you to satisfy your hunger and replenish energy. And don't give up and overeat just because you don't see hope in losing weight in the short term. This method will only make you fatter and fatter.

3. Take the elevator less often and climb the stairs more often. When going up and down the stairs, the front thigh muscles are mainly used. When going up the stairs, lift the body and when going down the stairs, support the body. It also has the effect of exercising the psoas major muscle. When climbing the stairs, the upper body is straight, and the power of the lower body movement will be transmitted to the abdomen, and the abdominal muscles can also be trained. If the office or home is not high, change to taking the stairs from today.

4. Eating dinner before 6pm and 4 hours before going to bed is not likely to cause weight gain. But if you have a small belly, you can arrange dinner before 6pm to allow the stomach to have enough time to digest before going to bed, so that fat will not accumulate in the abdomen.

5. Eat less meat and more vegetables. According to medical evidence, the amino acids in meat have side effects on the human body. Eating too much meat can easily lead to excessive fat and weight gain, and it is also harmful to health. The crude fiber in vegetables can promote gastrointestinal motility, increase the elimination of toxins in the body, and speed up metabolism. Therefore, fruits and vegetables are the best choice for those who want to lose weight.

There are many ways to reduce belly fat, commonly used ones include supine ball raises, pedaling exercises, sit-ups, sitting with knees raised, and touching toes. Supine ball raises are done by lying on your back, raising your hands to the ceiling, straightening your legs and keeping them together, hooking your feet, tightening your abdominal and buttocks muscles, lifting your shoulders and head a few centimeters off the ground, making sure the ball is always facing up instead of forward, and doing it for 30 seconds each time, 12 times as a set. Pedaling exercises are done by lying on your back and pretending to pedal a bicycle. The key to the action is to press your back down and press the floor tightly, put your hands behind your head, raise your knees 45 degrees, and do pedaling exercises with your feet. The left ankle should touch the right knee, and then the right ankle should touch the left knee. Keep the movement accurate, and do 5 sets in 1 minute. Sit-ups, the standard action is to lie on your back, bend your knees, put your feet together and hook them on the head of the bed, wrap a towel around your neck from the back, pull one end with each hand, contract your abdomen, lift your shoulders, slowly arch your back, then slowly lean back, and continue to stand up when you almost touch the floor, repeat continuously, 20 in a set, and you need to do 5 sets. Through these exercises, you can achieve a good effect of reducing abdominal fat.

First, sit-ups. Sit-ups are highly targeted and can fully exercise the abdominal fat, making the loose abdominal fat become firm, but the movements must be standard and the exercise must be moderate. Second, belly dancing. Belly dancing is not only a kind of dance, it is also a kind of fitness exercise. Its effect of reducing belly fat is very obvious. It can reduce fat in a targeted way. Belly dancing mainly uses the strength of the waist. It can increase the strength of the abdominal muscles and the flexibility of the body, and it can also burn a lot of excess fat on the belly. Third, aerial cycling. The reason why aerial cycling is one of the most effective ways to reduce belly fat is that the strength of the waist and abdomen should be used when exercising the legs. The more accurate the movements, the more powerful the exercise of the abdomen and waist.

1. Wall-based inverted arrow pose: Lie on your back and lift your legs to the wall. The blood will flow back to the heart, producing a soothing effect. Tip: It is recommended to maintain this pose for 5 minutes. It is better to wear an eye pillow on your eyes.

2. Seated half spinal twist, gently stretch the spinal cone while sitting, bending or stretching both legs at the same time, is also a good way to relieve body stress.

3. Supine bound angle pose, also known as lying butterfly pose, can activate the body's rest mode. Lie on your side in bed with your feet together and your knees open like a frog's legs. If your hips feel tight, you can put a cushion under each knee. Tip: Place one hand on your heart and the other on your stomach. Breathe deeply and carefully feel the air moving in and out of your body.