What are the ways to exercise waist and abdomen strength?

A slender waist can make your figure look more symmetrical and sexier, but women nowadays sit for long periods of time, and a lot of fat accumulates around their waists. Having fat on the waist makes you look bad in any clothes. What are some good ways to lose weight for these fats? If you want to lose fat around your waist, you can try the following three exercise methods. Let’s take a look.

Overall approach: basic exercise + three key exercise methods + healthy diet

First of all, we need to understand that all methods of waistline training should be based on certain basic exercises and a healthy diet. It is a wrong choice to just do local exercises and training of the body, and the effect is very limited.

Any changes in the body are related to its own metabolic process, including fat burning and muscle growth. The principle of exercise should be basic exercise, such as jogging and other aerobic exercises to help fully mobilize the use and burning of body fat, and then perform local exercises to strengthen body shaping, exercise local muscle lines, and cooperate with a reasonable diet to achieve the goal of shaping a perfect waist.

The first move: hula hoop

Hula hooping is a very effective indoor exercise that can help lose weight, increase gastrointestinal motility, and facilitate digestion and defecation. It can be a good aid in weight loss and help remove waste from the body. The exercise method is interesting and can be done anytime and anywhere.

There are several key points when turning the hula hoop:

1. Rotation speed: Do not do hula hoop exercise too fast, as it will increase the burden on the waist muscles and there is a risk of muscle strain and acute intestinal torsion.

2. Hula hoop weight: The weight of the hula hoop should be approximately what the index and middle fingers can bear. The heavier the hula hoop, the greater the impact force, which can easily cause damage to the waist muscles.

3. Exercise time: The key to hula hoop exercise is actually the time. If you do hula hoop slim waist exercise for a short time each time, it will not have any effect. Therefore, it is recommended that each exercise time should be more than 15 minutes, but not more than 30 minutes. If the time is too long, it may cause fatigue injury.

4. In the middle and late stages of menstruation, women will develop corpus luteum cysts around the ovaries. Because the cysts are very fragile, if the abdomen is squeezed hard, the cysts will rupture, causing serious consequences such as internal bleeding. Therefore, women during menstruation should not do hula hoop exercises.

The second move: reverse crunch

Reverse crunches are designed to exercise the lower abdominal muscles, help reduce lower abdominal fat, and shape the lower abdominal muscle lines. The normal crunch moves your chest toward your legs, while the reverse crunch moves your hips toward your chest.

Reverse crunch action points:

1. Lie flat on your back, support yourself on the ground with your hands or hold a support, bend and lift your knees so that your thighs form a 90-degree angle with your abdomen. Maintaining this angle, slowly lift your pelvis upward and roll it toward your chest, keeping your knees close to your face as much as possible, keeping your back bent and your hips off the ground. The key point of this movement is that the thighs and abdomen are always perpendicular, and it is the abdomen that is rolled instead of simply bringing the legs closer to the chest.

2. Maintain the squeeze in your abdominal muscles for a while, and slowly lower your knees until your hips touch the ground again.

3. The entire movement process should be kept slow. Do not use the inertia of your legs to lift your body, otherwise you will not be able to achieve the purpose of exercising your lower abdominal muscles. At the same time, when lifting the hips, part of the waist and back should also leave the ground, but the entire back should not be lifted off the ground. Firstly, the center of gravity changes and you are no longer exercising the lower abdominal muscles. Secondly, it is easy to cause pressure on the cervical spine.

The third move: sit-ups + straight up

Doing sit-ups can effectively stimulate the groin. By exercising, it can stimulate the blood vessels in the groin and promote blood circulation in the abdomen, thereby achieving the effect of treating and alleviating gynecological diseases. At the same time, sit-ups with a certain breathing pattern can effectively reduce abdominal fat and have a certain exercise effect on the entire abdominal muscle group. Corresponding to sit-ups which exercise the abdomen, push-ups can exercise the muscles in the back of the waist, back and buttocks of women and shape their muscle lines.

Sit-up action points:

1. Lie down with your feet on the ground, your knees raised, your hands crossed in front of your chest, or your hands placed on your ears, and your upper body lifted so that your chest is close to your knees. When sitting up, you should use your abdomen to generate force, rather than relying on your arms or other parts of your body.

2. The entire sit-up movement should be neither too vigorous or too fast, nor too slow. Doing sit-ups too vigorously can easily cause muscle strain, while doing sit-ups too slowly can actually reduce the exercise effect of sit-ups.

Essentials of the straightening action:

The starting movement is similar to a sit-up, but place your hands on both sides of your waist. Then use your feet, shoulders and back as support points, straighten your waist and abdomen and hold them in the air for 2 to 3 seconds, then slowly fall down. Do 40 to 100 times depending on your own exercise level.

The above introduces three methods to slim down your waist. These methods are relatively simple, but you must persist if you want to achieve the desired results. In fact, for women, no matter which part of the body they want to shape, they have to go through a process: from fat loss to muscle building. Therefore, to shape your waistline, you can base it on certain aerobic exercises and a healthy and reasonable diet. You don’t need to go on a diet to effectively burn fat all over your body.