How to train abdominal muscles with a beer belly?

Nowadays, many men have beer bellies. One reason is that many people need to socialize, and the more they drink, the more likely they are to develop a beer belly. The other reason is that they do not exercise regularly. So how do you train your abdominal muscles if you have a beer belly? First of all, we should adjust our diet and eat less or no junk food. Secondly, we should exercise. Finally, what other issues should we pay attention to?

1. Ordinary sit-ups

Lie flat on the ground, cross your hands in front of your chest, bend your legs slightly, stand up and then lie down again. You can repeat the number of times according to your physical strength.

People with poor physical strength or who have not exercised for a long time can seek help from other sources, such as hooking their feet with wardrobe drawers, or asking someone to help hold down the insteps of their feet to make it easier to get up.

In addition, stretching both hands forward or lightly supporting the back of the head can help the exerciser to stand up easily. Although the effect is not as good as crossing the hands in front of the chest, it is very suitable for beginners who already have a beer belly.

2. Upgraded sit-ups

If you have been exercising for a long time and want to increase the difficulty, you can try to do sit-ups with your legs crossed and raised. The difficulty is higher than the first group, and the effect is also stronger than the first group. This set of exercises can strengthen the upper abdominal muscles.

In addition, you can also use a round stool to replace the posture of raising your legs: take a round stool of appropriate height, put your feet on it, and keep them at a 90-degree right angle to your body. This method can reduce the burden on beginners, but the effect is the same as raising your legs and crossing them.

3. Lie flat on your back with your knees bent and legs raised

Lie flat on the ground with your hands pressed against the floor, bend your knees and raise them up (the fatter the person, the more bent the knees can be), then put them down. Repeat several times. This will help exercise the lower abdominal muscles.

4. Half-lying with knees bent and legs raised

Sit on the floor, use your hips as a fulcrum, support the ground with your arms, bend your legs, raise them up, and then lower them. Obese men can use this method to effectively shrink their lower abdomen.

5. Lateral abdominal muscle training

Place one hand behind your ear and the other hand close to the ground, and do sit-ups to the left and right, repeat several times. When doing this set of exercises, your back must be close to the ground, and your hips can only be slightly lifted when you stand sideways, not too far from the ground, otherwise it may easily cause back injuries.

6. Lie sideways with your knees bent and legs raised

Use a long sofa chair without handles, lie sideways with your legs hanging naturally on the ground, cross your hands in front of your chest, bend your knees and raise your legs. Similarly, your buttocks must be close to the chair surface and should be kept as parallel to the chair surface as possible, not lifted too high. Repeat several times and then switch to the other side.

7. Lie sideways with your knees bent and legs raised

Lie on your side on the ground, bend your elbow to support your head, then bend one leg, lift it up and then put it down. Repeat several times and then switch to the other side. This set of exercises can exercise the side abdominal muscles and also strengthen the buttocks muscles. Suitable for men who want to stay in shape.

8. Hanging leg lift exercise

You can make full use of public free resources to practice hanging leg raises. You can practice on the horizontal bar or parallel bars in the park. Hold the horizontal bar with both hands, then bend your knees slightly and lift it up, and repeat. Your legs should not shake or be straightened during exercise. This exercise is a great way to strengthen your abdominal muscles.

The above answers the question of how to train abdominal muscles if you have a beer belly. So we should pay more attention to this aspect in our daily lives, especially in terms of diet. We should not drink alcohol if we can. In addition, no matter how busy we are at work every day, we should take out appropriate time for physical exercise. This is also a healthier lifestyle.