How to do weight loss exercises for men with big belly

Generally speaking, as men age, their figures may also change. A beer belly is very ugly on a big man, and it feels like a man with a big belly is pregnant. So, is there any way to help men with big bellies lose weight as quickly as possible and get rid of their big bellies successfully? In fact, it is very simple. Let me introduce to you how men with big bellies can do weight loss exercises to lose weight as quickly as possible.

Simple and easy belly-loss exercises

Belly fat is the most important part of weight loss, and it is the most difficult to tame. If you only fish for three days and then dry the net for two days, it will be difficult to see the effect. Fitness coaches recommend spending one hour every day at home to focus on abdominal exercises, persevere, and carry out the belly reduction plan to the end.

Understanding the abdominal structure

They are composed of the following parts: 1. External oblique muscle. It is a shallow muscle located on the outer side and front of the abdomen. It is a flat and broad muscle. When contracted, it can flex the spine or control the body rotation. 2. Rectus abdominis. It is a flat and long muscle located on both sides of the midline of the abdomen. It runs through the upper and lower abdomen. When contracted, it can lift the upper body or lower limbs or both the upper body and lower limbs. 3. Internal oblique muscle. It is a flat and broad muscle located deep in the external oblique muscle. When contracted, it is the same as the external oblique muscle. 4. Transverse abdominal muscle. It is a flat and broad muscle located deep in the internal oblique muscle. Because the muscle fibers run horizontally, it cannot move the spine and can only maintain and increase abdominal pressure. 5. Quadratus abdominis. It is a rectangular flat muscle located on both sides of the lumbar vertebrae on the posterior wall of the abdominal cavity. When it contracts, it can do side flexion exercises. A belly reduction plan can achieve the goal based on the position and function of the abdominal muscles.

Steps/Methods

Six movements, slowly

The coach designed a set of belly-reducing exercises that you can do at home based on the muscle structure. The following movements need to be controlled for 3 to 5 seconds, then exhale and slowly relax. Do two sets, 10 each.

1. Mat crunch

Lie flat on the mat, bend your knees, open your hands and place them behind your head to open your shoulder joints. Lift your body while inhaling, and do not let your waist, hips, and feet leave the ground.

Reminder: Mat crunches are not what everyone calls "sit-ups". The difference between the two movements is that mat crunches do not require the entire body to be lifted off the mat, only the part above the thoracic spine needs to leave the mat, which causes less wear on the lumbar spine. Be careful not to retract the lower jaw, and try to keep the chin and chest a fist distance to avoid increasing the pressure on the cervical spine.

2. Lateral curls

Lie flat on your back with your calves slightly bent. Place your hands behind your head and open your shoulder joints. When you inhale, lift your body toward the left front side while lifting your left thigh upward. Exhale and relax to return to the original position. Then repeat on the right side.

Reminder: As with the above movement, when lifting your body, you only need to lift your thoracic spine off the ground, and there is no need for your elbows to touch your knees.

3. Elbow support

Lie prone, bend your forearms forward, keep your arms shoulder-width apart, straighten your legs and cross them, use your elbows and the front of your feet as support points, lift your body off the ground, and keep your whole body in a straight line.

Reminder: The feeling is very similar to that of push-ups. The buttocks cannot be relaxed, and the muscles of the whole body are very tense. It is best not to lower your head.

4. Elbow side support

Lie on your side, bend your left forearm, straighten your legs, and place your right hand on the side of your body. Use your left elbow, hip, and foot as support points to lift your upper body off the ground. Then exercise the other side.

Reminder: Pay attention to maintaining your body balance and exert force on your shoulders at the same time.

5. Push-up

Lie on your stomach with complete relaxation, stretch your arms above your head and your legs straight. When you inhale, lift your arms and legs up off the ground at the same time, control yourself slightly, then slowly exhale and relax.

Reminder: This movement cannot be done with explosive force. Instead, you should slowly use your abdominal muscles to lift your arms and legs. At the same time, be careful not to tilt your head back too hard, but lift it up with your upper body.

6. Leg lift exercise

Lie on your back, stretch your arms close to your sides, bend your legs slightly, and when you inhale, lift your legs off the ground and your buttocks off the mat to contract your abdominal muscles.

Reminder: Do not let your upper body and head leave the ground, and move slowly and rhythmically.

After the detailed introduction above, I believe everyone knows how men with big bellies can do weight loss exercises. In fact, for men with big bellies, I suggest that you follow the above steps to lose weight as soon as possible, because obesity will make you more susceptible to diseases such as high blood pressure, which is more harmful to the body. Therefore, for the sake of your own health, you should quickly put weight loss on the agenda.