How to reduce belly fat and train abdominal muscles

What method should be used to train the abdominal muscles? It is not an easy and simple thing to train the abdominal muscles. When reducing the belly and improving the abdominal muscles, the more formal methods used can better train the abdominal muscles above the belly. When doing abdominal muscle exercises, there are many postures and movements that need to be improved. Remember that you will be more familiar with it every time you do it. So how to reduce the belly and train the abdominal muscles?

1. Cross-tighten your abdomen

This movement is also called aerial bicycle pedaling. Lie flat on the ground with your arms bent and your hands placed on your ears. Bend your left leg and do the bicycle pedaling movement. At the same time, contract your abdomen and lift your upper body so that your right elbow touches your left knee. Pause for a moment when it is in place, then slowly put it down. Follow this method for your right leg and left elbow. The benefit of this movement is that it can fully exercise the muscles in the abdomen. Do three sets a day, 12-14 reps in each set.

2. Leg lift and abdominal contraction

This movement mainly exercises the rectus abdominis, which is a muscle that most friends who do sit-ups ignore. Lie flat on the mat, place your hands naturally on both sides of your body, keep your legs together, lift them up, and when your hips are slightly off the ground, pause for a moment, then slowly lower them. There are two points to note in this movement. First, keep the thighs and calves vertical when retracting the legs. Second, do not place the legs completely on the mat when lowering them. You can stop when they are 10 centimeters off the ground and start the next movement.

3. Air Crunches

As the name suggests, this move must be performed in the air. Find a horizontal bar, hang yourself on it, put your legs together, turn your body slightly, and contract sideways, alternating between left and right. Pay attention to keeping the upper body vertical, the movement must be smooth, and pause for a moment after contracting to the highest point. This movement can effectively engage the external oblique muscles of the abdomen.

Developing a pair of nice abdominal muscles is not something you can do by yourself. It requires hard work and persistence. So if all these conditions are met when training your abdominal muscles, then the effect of your abdominal muscle training will be the best. You have to get rid of some constraints when doing abdominal muscle training, but if you want to lose weight, it is best to combine all aspects.