The fastest way to lose belly fat: 3+1 exercise method

If you want to lose belly fat faster and more effectively, you need to follow a simple exercise rule: aerobic exercise + anaerobic exercise. According to research, a combination of aerobic exercise and muscle training is the most effective way to lose fat. Combine aerobic exercises such as running with some exercises to train your abdominal muscles, and as long as you stick to it for more than a month, you will be able to get a flat belly.

A 3 minutes of running + 1 minute of sit-ups

There are many types of sit-ups. You should choose the ones that can exercise your abdomen. Note that you don't need to sit up completely when you stand up. You can stand up at a 45-degree angle. Use the strength of your abdominal muscles, stand up quickly and lower slowly.

B: 3 minutes of running + 1 minute of push-ups

Push-ups mainly exercise the pectoral muscles, but they can also exercise the abdominal muscles, but the effect on the pectoral muscles is more obvious.

C 3 minutes of running + 1 minute of leg raises

Leg raise action breakdown:

Step 1: Lie on your back with your arms pressed tightly against your sides and tighten your lower abdomen.

Step 2: Raise your legs until they are perpendicular to the ground. Depending on your personal physique, it doesn't have to be vertical, as long as it achieves the effect of exercising the abdominals.

D Run for 3 minutes + plank for 1 minute

Plank action breakdown

Step 1: Lie on the ground and support your whole body with your toes and forearms.

Step 2: Keep your shoulders and elbows at right angles, your torso straight, and your head, shoulders, hips, and ankles in the same plane as much as possible.

Step 3: Look directly at the ground and breathe evenly

E 3 minutes of running + 1 minute of sitting and leg curling

Seated leg-drawing movement breakdown:

Step 1: You need a chair with good stability, sit on it, and hold the edge of the chair with both hands

Step 2: Bring your legs together, then pull them toward your chest until you feel your abdomen tighten.

Run for 3 minutes + lie on your back with your knees bent and legs curled for 1 minute

F Lying on your back, bending your knees and pulling your legs together:

Step 1: Lie flat on the ground, keep your legs together, and keep your hands close to the ground.

Step 2: Bring your legs back and keep your calves parallel to the ground

Notice:

1. You can do all the above movements at once, or you can choose one or several of them to train separately. 3 minutes of aerobic exercise + 1 minute of muscle training is a set, and repeat more than 4 sets each time.

2. If you don’t want to run for 3 minutes, you can choose other aerobic exercises, such as skipping rope, jogging on the spot, swimming, cycling, and fitness dancing. Be careful not to exercise too intensely, and the criterion for judgment is whether you feel tired but not too tired.

Dietary coordination: Eat until you are 70% full and chew slowly. Avoid fried foods, fatty meat, sweets, drinks, alcohol, etc. Eat more vegetables, high-quality protein foods (chicken breast, fish, soybeans and soy products), and more whole grains and potatoes.