Want to Get Rid of Your Belly Fat, Say Goodbye to Barrel-Shaped Waist, Start Abdominal Training Now
Lower abdominal obesity is frequently encountered, and many people around us are facing this problem. It not only has a bad impact on our health, but also affects our overall appearance. For overweight people, it seems not particularly difficult to get rid of the bulge by simply reducing overall fat. However, for people who are not particularly overweight but have excess fat in their waist and abdomen, it’s more challenging to reduce the fat on their belly, as this issue tends to be more stubborn.
Here we introduce the concept of waist-to-hip ratio, which can be used to assess our health. If you are a male, a waist-to-hip ratio greater than 1.0, and if you are a female, a ratio greater than 0.86, indicates potential health problems. Therefore, the primary goal of weight loss should be to prioritize overall physical health before considering the aesthetic appearance, especially for people who are not significantly overweight but have excess fat in their waist and abdomen.
If the problem is simply excess fat in the waist and abdomen, there are a few reasons. One is because of a long period of staying in a sedentary environment. Secondly, the basal metabolism has become slower than before. Thirdly, there are bad eating habits. Fourthly, there is a long-term problem of constipation. Now that you know the reasons, you should talk about how to do it, which needs to be viewed differently. If you are significantly overweight, you still need to focus on overall fat reduction. If your weight is normal, analyze the cause. If it’s due to prolonged sitting, then get up and move. If it’s due to diet, then regulate your diet. If it’s constipation, then go to the hospital for a check-up.
If you are in a state of low body fat and want to shape your body to have a six-pack, then you need to focus on targeted abdominal training. In summary, regardless of the cause, exercise is necessary. The following actions are suitable for everyone and can also stimulate the gastrointestinal tract to relieve constipation. For people with lower body fat and who want to have a six-pack, it’s even easier, just need to exercise the abdomen.
Action 1: Bent-leg supported abdominal curl Find an object that is about the same length as your thighs, lie on the ground, put your hands behind your head, and lift your shoulders and head upwards, keeping your back in contact with the ground, and keep your small legs parallel to the object, then continue to raise your body, squeeze your abdomen to the highest limit, and then slowly lower it back to the original position, do 20 times.
Action 2: Straight-leg sit-up The arms and legs are stretched outwards in opposite directions, the arms stretch over the head, the legs are stretched straight outwards, lie on the ground, keep the back straight, tighten the abdomen, then exert force to lift the upper body upwards until the upper body is perpendicular to the ground position, the arms should also stretch upwards, the legs should remain stable, then lower the body back to the starting position, do 20 times.
Action 3: Bent-leg reverse abdominal curl This action should be performed on a long chair. Bend your legs and lift them off the long chair. Lie on the long chair, with your legs folded and lifted off the long chair, your hands upwards, your elbows at the sides of your head, and your small arms grasping the edge of the long chair for support. Then curl your legs upwards to squeeze your abdomen until your legs are raised to the highest limit, and then slowly lower it back, your feet should not touch the long chair, do 20 times.
The two actions can be rested, but if you don't feel tired, you can continue without rest. Do 4 times per week, 2-3 sets each time. During the action, you should focus on the details of the action, slowing down the action can deepen your feeling. Generally, when curling up, you should exhale. To get rid of the big belly, say goodbye to the barrel-shaped waist, abdominal training actions quickly start.
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