How can men lose belly fat?

In recent years, many men have joined our weight loss team. Most of these male friends are because of waist and abdomen obesity. We know that if you want to reduce waist and abdomen fat, aerobic exercise is one of the best ways. Some aerobic exercises can specifically reduce fat in the waist and abdomen. Especially suitable for these male friends who only need to lose fat in the waist and abdomen.

If there is too much fat in the abdomen, the abdominal muscles are mostly weak. If the transverse abdominal muscles in the front abdomen are weak, they cannot play the role of supporting the lumbar spine as a natural waist seal. In addition, if you hold a big belly for a long time, you will easily suffer from back pain, weak waist strength, and be more likely to sprain. Therefore, in addition to doing aerobic exercise to reduce belly fat, people with big bellies should also do exercises to strengthen waist and abdominal muscles. After strengthening the muscles, the proportion of body muscles can be increased, the metabolic rate can be improved, and the effect of weight loss can be enhanced. The exercises introduced in this article are specially designed for this aspect.

1. Exercise the transverse abdominal muscle (located below the rectus abdominis, a deep muscle)

Lie down, bend your knees, and feel your navel concave. Your hands on your abdomen should also feel your abdomen concave, indicating that your transverse abdominal muscles are tightening. Keep breathing normally and maintain this action for 5 to 10 seconds. Do 10 times as a set, and do one to three sets in total.

Note: This movement requires time to master; to check whether the transverse abdominal muscles are tightened, you can place your hands on the muscles on the inside of the pelvis. If you do it correctly, you will feel the muscles tighten or pull; do not move your pelvis while doing the movement.

2. Exercise the rectus abdominis (the so-called "eight-pack abdominal muscles") and gluteus maximus (the largest muscle in the buttocks)

Lie down, bend your knees, place your palms on the concave part behind your waist, and then press your pelvis downward. You should feel your waist pressing against your palms. Maintain this action for 5-10 seconds. Do 10 times as a set, and do one to three sets in total.

Note: Once you have mastered this movement, you can do it while sitting or standing, which helps improve your posture and reduce the chance of injury.

The above two methods are very suitable for male friends. If they can be persisted for a long time, they can not only help male friends lose the annoying fat in the waist and abdomen, but also help male friends exercise the deep muscles in the waist and abdomen, and help adjust some proportions of male body muscles. Losing weight is not our ultimate goal. The best state is to have no fat and muscles.