How to reduce belly fat through exercise?

With the development of modern society, many girls don’t like to have a lot of fat on their stomachs, and boys don’t like their stomachs to be like beer bellies. Everyone likes to have a good figure in life, and everyone usually hopes to lose belly fat through exercise. Next, the editor will introduce to you how to exercise to lose belly fat. Everyone should study hard.

Speed ​​up your walking pace and burn an extra 1/4 of calories by targeting abdominal fat. Maintaining high intensity throughout brisk walking is the best way to reduce your waist and abdomen, but if you can't maintain high intensity throughout the 30-minute training, then you can choose another way, which is to change to variable speed walking, that is, walk slowly for a while and then walk fast for a while.

There are several ways to choose variable speed walking training: 1. Play a medium-speed song on your mp3 first, and then change to a fast speed when another song starts, and repeat this process to control your pace. 2. Use a pedometer to walk at a medium speed once on a section of road of the same mileage, then walk at a fast speed once, and repeat this process over and over again. 3. For hillsides, you can take advantage of the climbing conditions, first walk quickly to the top of the hill, and then slow down to walk down.

Use a fitness ball to make abdominal muscle exercises more coordinated. Studies have shown that this can stimulate more than 40% of the rectus abdominis and more than 47% of the lateral abdominal muscles. You can also add some appropriate exercises to train your inner abdominal muscles.

Jonathan Ross, MD, fitness trainer, also gives a good way to train abdominal muscles: Lie flat on your back with your elbows and forearms supporting your upper body. Turn your toes inward and lift your hips and legs so that your body forms a straight line from head to toe. Hold for 30 to 60 seconds. Then do a unilateral exercise, using one hand or foot to balance while you lift the other hip, leg, and arm toward the ceiling.

Aerobic exercises such as brisk walking and jogging can burn abdominal fat very well, while planning a full-body strength training is more conducive to exercising and making the waist muscles stronger. A study shows that people who combine aerobic exercise with some high-intensity full-body strength training can lose twice as much body fat as those who only do one type of exercise. However, they can lose four times as much abdominal fat as those who do other aerobic exercise. However, it should be reminded that those who do strength training should pay attention to consuming enough high-protein foods in their diet.

After reading the above knowledge about exercise to lose belly fat, I believe everyone has understood the above knowledge. When exercising, everyone should pay attention to the amount. Don’t be too eager for success and ignore your physical condition, causing body strain, etc. When exercising, everyone should pay attention to diet, eat a balanced diet, and replenish energy.