Many people find that during the weight loss process, their limbs tend to slim down easily, while the excess fat remaining around the waist and abdomen is the hardest to lose. The waist and abdomen are areas that typically have less physical activity, and they are also the closest areas to the internal organs. When a person gains weight, they often first gain it in the belly, and when losing weight, it’s challenging to reduce the waist and abdomen.
Many people choose to run to reduce belly fat. However, even if you run 5 to 8 kilometers every day, you still cannot eliminate the fat around the waist and abdomen.
How can we specifically target the reduction of excess fat in the waist and abdomen? We need to find the right methods. While running can enhance metabolic activity, strengthen cardiovascular function, and promote a decrease in body fat percentage, the abdomen, as a stubborn fat storage area, often does not achieve the desired results through running alone.
You might want to consider these two exercises that can specifically target abdominal fat, helping you restore a flat belly.
Exercise 1: Jumping Jacks
Jumping jacks are a form of high-intensity training and have a significant effect on reducing visceral fat. Studies indicate that jumping jacks can quickly elevate heart rate, engage the muscles of the limbs and waist, effectively avoiding muscle loss, thereby boosting the body’s metabolism and promoting fat burning, especially in the abdominal area.
It is recommended to schedule 15 minutes of jumping jacks daily, with each set lasting for 2-3 minutes. When performing jumping jacks, the up and down motion of the body stimulates the contraction and stretching of abdominal muscles, which can reduce subcutaneous fat and visceral fat, gradually restoring a flat abdomen and making the abdominal contours clearer.
Exercise 2: Bicycle Crunches
This exercise is notably effective for reducing excess fat in the abdomen, thoroughly exercising all muscle groups in the abdominal area, including the rectus abdominis and oblique muscles.
During bicycle crunches, both legs simulate the motion of pedaling a bike, with abdominal muscles continuously engaged, helping to strengthen the abdominal muscle groups and inhibit fat accumulation.
Perform this exercise for 1 minute daily, repeating 4-5 sets, to effectively reduce excess abdominal fat and gradually restore a flat and toned belly.
Of course, to achieve a flat stomach, in addition to exercise, these self-discipline behaviors are also very important!
1. Learn to eat healthily, avoiding all fried foods, high-sugar foods, and heavily oiled and salted foods. Aim for a light, low-oil, and low-salt diet, keeping daily calorie intake between 1500-1600 kcal to prevent fat accumulation, reduce the burden on the body, and improve health indicators.
2. Increase your vegetable intake. Various vegetables such as cabbage, broccoli, tomatoes, lettuce, and spinach can provide dietary fiber to the body, promoting intestinal peristalsis. Aim for over a pound of vegetables daily, and have a fist-sized portion of staple food in each meal, which can help control blood sugar levels and effectively reduce waist circumference.
3. Increase your water intake. Drink 2-3 liters of warm water daily to replace various beverages, which can help avoid excessive sugar intake. Drinking 2-3 cups of tea daily can also have a diuretic effect, helping to enhance the body’s metabolic rate.
