Special effect sit-ups effectively achieve abdominal weight loss goals

Focus on abdominal weight loss

A lot of obesity starts from the abdomen. After the holidays, you should focus on exercising your abdominal muscles while the signs of weight gain are just beginning to appear.

1. Rub your abdomen: Lie on your back, put your hands together, and place them on your abdomen, 50 circles clockwise and 50 circles counterclockwise. Place your hands on your abdomen and move them up and down 50 times. One set in the morning and one set in the evening.

2. Turn your body: Stand upright with your legs shoulder-width apart , put your hands on your waist or hang them at your sides, and turn left and right as your body swings, 50 times each. When turning, the legs should not move, the rotation should be large, and the waist should be kept straight.

3. Bend forward and stand up with your legs shoulder-width apart . Bend forward with your upper body bent forward, and then stand up. Keep your knees straight and try to touch the ground with your hands. Do this 50 times in a row. You can also do this according to your physical condition.

4. Stand on both legs with your legs raised high , keep your upper body as still as possible, lift your knees as high as possible and close to your chest, you can hold your legs with both hands, and repeat 50 times in a row.

Special Effect Sit-ups

People with abdominal obesity can do special sit-ups, which are very effective in reducing abdominal fat. When starting the exercise, the athlete needs to lie on his back at the end of the bed with his lower body below the hips out of the bed. After lying down, gradually bend your knees and place your thighs over your abdomen. Open your arms horizontally at your sides and place your palms below your hips.

Then use your abdominal force to drive your legs, and stretch your legs forward while slowly counting to 10. Note that your toes must point upward and your body must be in a straight line. After completing this, pause at the top, then bend your knees while counting to 5, and return your thighs to the starting position. During the entire exercise, the back, shoulders, and arms must remain relaxed, and the main force should be exerted on the abdomen. The number of times to be done each day can be determined by each person based on their own physical condition.

Abdominal walking

People with abdominal obesity can also use abdominal breathing to do abdominal walking. The key to this method is to fully expand the abdomen when inhaling, and contract the abdomen when exhaling and tighten it as much as possible. It helps stimulate gastrointestinal motility, promote the excretion of waste in the body and increase lung capacity. The following method should be followed when performing abdominal contraction walking: when walking and standing in daily life, you should tighten your abdomen and cooperate with abdominal breathing, so that the lower abdominal muscles can become firm. You may not be used to this method at first, but as long as you remind yourself to walk with your abdomen contracted, you will achieve your weight loss goal very well. If you persist in doing this for a few weeks, not only will your belly become flatter, but your walking posture will also become more graceful.