How to reduce fat around men's waist?

Sitting for a long time and not exercising will cause a lot of fat to accumulate on the belly and waist. The abdomen is a very important part that supports the human body together with the spine. If the abdomen is weak or has too much fat, it will cause the back to be too burdened and it is easy to feel back pain. I believe that male friends with beer bellies must have experienced this. So you must make the fat around the waist disappear! So, how can men lose fat around the waist?

Sit-ups can enhance lower back support and strengthen internal organ function. They are the most direct and simplest exercise for reducing waist circumference.

Group 1: Sit-ups (I)

Lie flat on the ground, cross your hands in front of your chest, bend your legs slightly, sit up like a normal sit-up, stand up and then lie down again, repeat several times. The number of times depends on your physical fitness. People with poor physical strength or who have not exercised for a long time can use other help, such as hooking your feet with the drawers of the wardrobe, or asking someone to help hold the back of your feet to get up. In addition, stretching your hands forward or lightly placing them behind your head can help you get up easily. Although the effect is not as good as crossing your hands in front of your chest, it is very suitable for beginners who already have a beer belly.

Group 2: Sit-ups (Part 2)

Cross your legs and do sit-ups. This is more difficult than the first set, and the effect is stronger than the first set. If you want to strengthen your upper abdominal muscles, this set is a more ideal exercise. In addition, you can also use a round stool to replace the posture of raising your legs: take a round stool of moderate height, place your feet on it, and keep a 90-degree right angle with your body. This method can reduce the burden on beginners, but the effect is the same as raising your legs and crossing them.

Group 3: Bend your knees and raise your legs (I)

Lie flat on the ground with your hands pressed against the floor, bend your knees and raise them up (the fatter the person, the more bent the knees can be), then put them down, and repeat several times. This will help exercise the lower abdominal muscles.

Group 4: Bend your knees and raise your legs (Part 2)

Sit on the floor, use your hips as a fulcrum, support the ground with your arms, bend your legs, raise them, and then put them down. Obese men can use this method to effectively shrink their lower abdomen.

Group 5: Side abdominal muscle training

Place one hand behind your ear and one hand close to the ground, do sit-ups to the left and right, and repeat several times. When doing this set of exercises, your back must be close to the ground, and your hips can only be slightly raised when you stand sideways, not too far from the ground, otherwise it is easy to cause back injuries.

Group 6: Sideways Bend Knees and Lift Legs (I)

Use a long sofa chair without handles, lie sideways with your legs hanging naturally on the ground, cross your hands in front of your chest, bend your knees and lift your legs. Similarly, your buttocks must be close to the chair surface, and even when you lift your legs sideways, you must keep them as parallel to the chair surface as possible and not lift them too high. Repeat several times and then do the other side.

For beginners, 2 to 3 times a week, 15 to 20 minutes each time is enough. Therefore, busy office workers can use their lunch break to stretch their muscles and bones. Even if they cannot completely remove excess fat, they can still dredge their muscles and bones and avoid the discomfort or even disease caused by stiff neck or back.

Of course, what we are doing here are local exercises, which can only treat the symptoms temporarily but not the root cause. If you want to have a strong body and a fit body, you have to cooperate with other exercises and stick to it for a long time to be truly effective. As for diet, men should pay special attention and try to avoid greasy food. The more fat you eat, the more fat you will store.