How to lose belly fat and build abdominal muscles

Having perfect eight-pack abs is probably what many men want, but the reality is that many men have a lot of fat accumulated in their abdomens due to long periods of sitting, lack of exercise, and uncontrolled eating. So what methods can help men lose belly fat and develop abdominal muscles?

1: Sit-ups are also recognized by weight loss experts as the fastest way to lose belly fat. The requirements of this method of slimming the abdomen are: sit up flat, then hold your head with both hands, lift your legs, and lie on your side below the waist, then shake your legs left and right, and shake your upper body left and right at the same time. Then lift your upper body 10 times, switch to your right hand, and lie on the side below the waist, and do the same 10 times.

1: The slimming effect of the boat pose exercise cannot be ignored. How to do it: Lie on your back on the ground, then put your arms in front of your chest, and start to lift the body below the legs upwards. Use the strength of your waist to lift your upper body off the ground, and at the same time lift your lower body to make a V shape. Each time you lift it up, exhale for 5-10 seconds, and then put it down when you exhale.

1: This plank exercise, similar to push-ups, is as popular among weight loss experts as the belly rubbing weight loss method. It can exercise key parts such as the abdomen and back, and has a good effect on reducing abdominal fat. How to do it: Lie face down and support the ground with your front arms. Support the ground with your toes and lie prone. Use the strength of your abdomen and arms to keep your body suspended, and do not let your buttocks sink to the ground. Hold this position for 20 to 60 seconds, then put it down.

1: Yogurt is also the best way to reduce belly fat. Yogurt itself has the effect of promoting digestion and defecation, so it is the best choice for reducing belly fat. Yogurt contains a large amount of probiotics, which promotes gastrointestinal digestion. At the same time, probiotics will produce organic acids in the intestines, which have a good regulating effect on gastrointestinal peristalsis. But be sure to drink it in moderation, otherwise it will easily cause weight gain!

1: Summer is here, jump into the pool and swim, it is cool and refreshing. In fact, swimming can be said to be the most ideal weight loss exercise, and its weight loss effect is also very obvious. Swimming is an aerobic exercise, but it consumes a lot of calories. At the same temperature, the calories consumed in 2 hours in the air only need 8 minutes in the water. Its weight loss effect is more significant. Moreover, swimming can make your body more symmetrical, and it can improve your body shape while losing weight. However, you must also pay attention to the technique and standard movements of swimming to achieve the effect of weight loss and fitness. Swimming randomly will not work. Therefore, friends who can't swim yet are better to learn swimming under the guidance of a coach.

1: The abdominal contraction walking method first requires learning the "abdominal breathing method": when you inhale, your belly expands; when you exhale, your belly contracts. This is a necessary training for people who practice yoga or vocalization. It helps stimulate gastrointestinal motility, promotes the discharge of waste in the body, smooths air flow, and increases lung capacity. When walking and standing normally, you should contract your lower abdomen with force, cooperate with abdominal breathing, and make the lower abdominal muscles firm. You will not be used to it in the first one or two days, but as long as you remind yourself at any time that "you can lose weight by contracting your abdomen", after a few weeks, not only will your lower abdomen tend to be flat, but your walking posture will also be more charming. MM who wants to get rid of abdominal fat as soon as possible may wish to combine the belly rubbing weight loss method with the abdominal contraction walking method, and I believe it will have a better effect on thinning the abdomen.

The weight loss effect is greatly reduced. Studies have shown that people who do high-intensity exercise lose more abdominal fat than those who do low-intensity exercise. It is recommended that you do 250 minutes of moderate intensity or 125 minutes of high-intensity exercise per week.