Can sit-ups help you lose belly fat?

Sit-ups are a common form of exercise. Many girls who want to lose weight like to use this method because it not only does not require spending a lot of money like going to the gym, but is also not restricted by time and space. But some people can't help but ask: "Why do I insist on doing it, but the fat on my waist and abdomen does not decrease?" In fact, that's because your method is wrong. The following editor will tell you how to do sit-ups correctly.

Coordinate with breathing

To reduce the belly, you need to coordinate your breathing. The lower abdominal muscles will become firmer, achieving the effect of reducing the belly.

When practicing: exhale when you are rising (when you are exerting force), and inhale when you are releasing force. In a static state, for example, when maintaining a 45-degree angle, maintain normal chest breathing and do not hold your breath.

Normally: Abdominal breathing helps to tighten the transverse abdominal muscles. When inhaling, feel the abdominal cavity pulling inward and upward, inhale fully and then exhale deeply. You can consciously practice abdominal breathing when sitting, standing or walking, and make it a habit.

Slimming principle: This breathing method ensures that the muscles deeper in the abdomen are involved in the work at the same time.

Note: You may not be used to abdominal breathing when you first start practicing, or even suddenly don’t know how to breathe, but this breathing method not only helps stimulate gastrointestinal motility and promote the excretion of waste in the body, but also makes the airflow smooth and increases lung capacity. In addition, abdominal breathing is a good way to prevent constipation.

Don't hold your head with your hands

Generally speaking, sit-ups involve crossing the fingers of both hands and placing them behind the head. However, in the process of sitting up, one often uses the strength of the hands to lift the head, which can easily cause strain on the neck muscles. The correct way is to cross your arms in front of your chest, or place your hands beside your ears. When sitting up, you should use your abdomen rather than your arms.

Principle of weight loss: Crossing the fingers of both hands and placing them behind the head can easily cause the back to bend, the lumbar disc to compress, and the spine to be damaged. It also reduces the workload of the abdominal muscles.

Note: When placing your hands on your ears, remember not to press your ears hard. Beginners of sit-ups can also place their hands at their sides to make getting up easier.

Standing height

The higher you stand, the more effective sit-ups are. The correct way is to keep your body at a 45-degree angle to the ground as long as possible (at least 30 seconds) to exercise your abdominal muscles most effectively.

Principle of weight loss: When the upper body is lifted to a 45-degree angle with the ground, the abdomen is at the best time to be stressed. No matter what kind of curling exercise we do, extending the duration of the 45-degree angle between the body and the ground can make the abdominal muscles get the most effective exercise. You should know that after standing up from traditional sit-ups, you need to let your forehead touch your knees before returning to the original position. That is, the upper body quickly rises from a lying position to about 90 degrees. In fact, the burden on the rectus abdominis has not reached the heaviest stage before standing up to 45 degrees. When the angle exceeds 45-90°, the "resistance arm" from the body's center of gravity to the hip fulcrum keeps shortening, and the rectus abdominis is not under much pressure. Only when the upper body is raised to 45 degrees is the best time for the rectus abdominis to "resistance growth function".

If you want to really lose weight, don't do traditional sit-ups. Follow the editor's advice and you'll lose belly fat. But persistence is the key to everything. Everyone should have perseverance. How can you become what you want without working hard? The editor recommends that you make a good plan and stick to it every day, and you will definitely see results.