Ways to reduce belly fat for men

Obesity is a common phenomenon nowadays. It is often caused by long hours of sitting in the office without time for exercise, coupled with irregular diet, which is particularly prone to obesity. In particular, abdominal fat is prone to accumulation, which can easily lead to ugly belly fat. In this way, no matter what clothes you wear, it will be very ugly. In addition, many male friends are prone to fatty liver due to drinking a lot, which is particularly bad for health. Therefore, male friends who want to lose belly fat must master the right method. Let's learn about the methods for men to lose belly fat.

Ways to reduce belly fat for men

Beginner Training Program

1. Horizontal bridge start

Posture: Lie on your back with your legs straight, support yourself with one elbow, keep a 90-degree angle, and keep the elbow support point in the same plane as your body.

Action essentials: Use your elbow and ankle on the same side as support points, lift your thigh as high as possible, be careful not to shake, hold for 5 seconds, then slowly return to the starting position.

2. Lie on your back and twist and stand up alternately

Starting position: Lie on your back with your knees bent, feet flat, lower back pressed against the floor, and hands by your ears.

Key points: Twist your body while lying on your back with your abdomen contracted, keep your elbow close to your knee, contract and hold for 5 seconds. Then slowly return to the starting position, and do the opposite movement, alternating left and right.

3. Lie on your back with your knees bent

Starting position: Bend your knees, place your feet flat on the ground, and keep your back flat on the floor. Place your hands by your ears.

Action essentials: Contract your abdomen, lift your upper back, and hold for 5 seconds.

Intermediate Training Program

1. Abdominal contraction with fitness ball

Starting position: Start in a push-up position with your legs together and your shin bones on a fitness ball.

Action essentials: Keep your head, back, hips and feet in a straight line, slowly tighten your abdomen and bend your knees, bringing your knees close to your chest, and hold for 5 seconds. Then stretch your legs backwards, and try to keep your back straight during the process.

2. Lie on your back with a weight on a fitness ball

Starting position: Sit on a fitness ball with your feet flat, and slowly slide the fitness ball forward while leaning back until your hips are suspended in the air. Lower your upper back as much as possible to maximize the stretch in your abdominal muscles.

Action essentials: Tighten your abdomen, lift your upper back, bring your shoulders as close to your thighs as possible, contract at the top, and then slowly return to the starting position. If your abdominal muscles are stronger, you can also hold a barbell plate to increase the intensity of the movement.

3. Static supine support

Starting position: Support yourself on your elbows, hips, and toes, with your palms facing down.

Action essentials: Stretch your body so that your head, back, hips and feet are in a straight line. Keep your abdomen tense. Hold for 70 to 120 seconds, then slowly relax.

The above is an introduction to how men can reduce belly fat. After understanding it, we know that men losing weight is also more beneficial to their health and can also improve their image. However, we know that if you want to reduce belly fat, it is best to choose exercise, which will not cause side effects to the body. However, you must persist for a long time to be effective. And if you want to reduce belly fat, don’t drink a lot of alcohol or overeat.