What exercises can reduce belly fat?

Many people have fat on their bellies, and they cannot wear many clothes, even if they like them very much. Wearing them will highlight the fat on their bellies, which looks ugly. Having fat on the belly is usually caused by eating too much and being accustomed to sitting down immediately after eating, rather than sitting down half an hour after a meal. When it comes to losing weight, the first thing that comes to mind is to change your appearance through exercise. Today I will tell you what exercises you can do to reduce belly fat.

1. Running is a very good fat-burning exercise.

Generally speaking, when running, the body's weight is mainly concentrated on one leg for most of the time. In order to maintain body balance, the abdominal muscles must not only remain tight, but the torso (accounting for 2/3 of the total body weight) must also remain upright during exercise. In addition, running consumes a lot of calories. Depending on the running speed, it generally consumes 490 to 1103 kcal per hour.

2. Just doing sit-ups is not enough.

Although sit-ups are a commonly used fitness method, they mainly serve to exercise the abdominal muscles. It is impossible to rely solely on them to reduce abdominal fat. It needs to be combined with other aerobic exercises with higher intensity, such as skipping rope, jogging and cycling. Each session should be no less than 30 minutes, 3 to 4 times a week is appropriate. This kind of exercise can increase the body's metabolic level, consume more calories, and thus reduce excess fat.

3. Fully master the "three-plane motion method".

When doing sit-ups, you need to change some patterns so that the abdominal muscles can be exercised from all angles. This is the so-called "three-plane exercise method." When you bend forward, you can exercise your abdominal muscles from the sagittal plane; when you contract toward the side, you mainly exercise your abdominal muscles from the frontal plane; when you twist your body and bend upward, you mainly exercise your abdominal muscles from the transverse plane. The sit-ups we do on a daily basis are just one of the basic movements, which is why you have been exercising diligently but have only received 1/3 of the results. Therefore, only by combining these three levels of exercises, your abdominal muscles will become more and more shaped.

In addition to the three types of exercise introduced by the editor, there are many other exercises that are very effective for losing belly fat. The elimination of belly fat will not show obvious results in just one or two days of exercise. It takes long-term persistence to see changes. You can combine exercise with diet therapy. Eat less greasy food, especially after dinner at night. Don’t just stay in bed. You can go out for a walk with your family and do some slow aerobic exercise.