Abdominal fat has always been a big obstacle for many people on their way to losing weight. They have tried countless ways to reduce belly fat, but the results have not been great. There are many abdominal weight loss methods on the market with varying effects. So what exercises do you think are most effective in abdominal weight loss? Let’s go take a look below!
Belly dancing
Method: Stand up straight, legs straight and width apart With the same width as the pelvis, press the pelvis forward, place both hands on the waist or straighten to both sides, keep the pelvis still, move the upper body first to the right, then return to the original position, and then move to the left. Then move it directly to the right and left without returning to the original position. The movement becomes circular rather than diamond-shaped. Repeat 3 times, 10 times each time. Belly dancing can reduce waist and abdominal fat, promote blood circulation, and help discharge excess body fluids. It is an effective aerobic exercise that can burn 180 calories in an average of 30 minutes. By dancing the waist, hips, and shoulders to your heart's content Most muscle groups of the body, such as the , arms and abdomen, can achieve the effect of slimming. It can also slim your waist and lift your hips.
Hula hoop
Everyone knows that hula hoop is very effective in slimming the lower abdomen. Regular hula hoop can make the abdomen and waist evenly When stimulated, it is most effective in eliminating excess fat. It can also stimulate intestinal activity and solve the problem of constipation. Turning the hula hoop can consume 100 calories every 10 minutes. If it lasts for 20 minutes each time, it can be equivalent to the fat burning effect of aerobic exercise.
Bend your knees and contract your abdomen
Sit on the mat with your abdomen closed, your feet together, your knees bent upward to 90 degrees, your upper body slightly tilted back, and your hands holding hands Hold the ball in front of your chest. Keep the lower body still, slowly turn the waist to the left, stretch the waist line, and hold for 5 seconds. After your upper body slowly returns to the front, slowly turn to the right and hold for 5 seconds. This action is done as a group on the left and right, and repeated for 15-20 groups. < p > Slowly bend your feet and squat down so that your thighs are parallel to the ground, lean your upper body slightly forward, and hold for 5 seconds. Take a deep breath, slowly straighten your legs, and return your upper body to the ready position. Repeat this action 30 times.
Air cycling
When performing leg movements, you should use your waistThe strength of the abdomen and the more accurate the movements are, the more powerful the exercise will be on the waist and abdomen. It is one of the most effective exercises for reducing the belly. Be careful not to exercise too much. It is best to do this before going to bed, the effect will be better. How to do air cycling exercise: Lie on your back on the bed or mat, then lift your legs, keep your upper body close to the ground, then bend your knees and alternately simulate the action of riding a bicycle, about 30-50 times each time. If you're just starting out, place a pillow under your hips for support. When doing the movements, pay attention to keeping the insteps straight and don’t move too fast. Slowly complete the movements and feel the muscle changes in the abdomen and legs.