What are the methods of weight loss when exercising abdominal exercise

There are many exercise methods for how to lose weight on the abdomen, and each exercise method has good weight loss effect. At the same time, there are certain requirements for exercise methods. I believe someone knows what are the methods for losing weight on the abdomen. So, what are the methods for losing weight on the abdomen? Let’s learn about the methods for losing weight on the abdomen!

1. Sit ups

　　(1) Lying on the lie position, with the lower back close to the ground, try to be parallel to the ground as much as possible, hold the sides of the head with both hands, and lift the head for preparation.

（（2） The abdomen is tightened and the upper body is separated If the legs do not move, try to keep your hands and elbows forward beyond your knees and stay for 1 second to return to action 1. Repeat 20 seconds to help your abdomen tighten.

　　2. Scissors foot

　　（1）Lying position, place your hands on the ground, tighten your abdomen and your legs off the ground, first raise your right foot about 45 degrees to the ground, and your left foot about 15 degrees to the ground.

　　（2）Replace your left foot to raise your ground at 45 degrees to the ground, and your right foot at 15 degrees to the ground. Repeat the movements 1 to 2 in total 20 times. The lower back needs to be close to the ground to exercise your abdomen correctly.

　　3. Lift your legs up and down

　　(1) Lying, place your hands on both sides of your body and your palms touch the ground, lift your legs, straighten your knees and try to make your legs at a right angle to the ground, and when you lift to the highest point, you should still stick to the ground.

　　(2) Exhale slowly lower your legs but not touch the ground, repeat the movements 1 to 2 for 20 times, and stay in movements 1 and 2 for 10 to 15 seconds respectively, to exercise the muscle lines of the upper, middle and lower abdomen.

　　4. Flat-type

　　The elbows are bent at 90 degrees, with the forearm facing the ground, and the toes are supported on the body, and try to be in a straight line from the back of your head to the heel. Check that the hips should not be deliberately raised, and the abdomen should be tightened and lifted up before they can be properly exercised to the abdomen. Stay for 60 seconds to exercise the muscle lines of the whole body.

5. Stand up on the ground

（1） Kneel on the ground, cross the ankles, stretch out the elbows with both hands and elbows to support the weight of the body. Pay attention to the shoulders not raising, tighten the abdomen, and try to keep the back of the head to the knee in a straight line.

（2） Keep your feet still, bend your elbows to make the body as close as possible to the ground but not touch the ground. At this time, the abdomen should still be tightened. Repeat the movements 1 to 2 in total, and exercise Abdomen and arms lines.

6. Stretch back

　　　　Lying posture, your feet are shoulder-width as wide as your shoulders, your feet are against the ground, your hands are directly under your shoulders, stretch them straight and support the ground with your palms, extend the upper body to the top of your head, and the abdomen should be against the ground. If your abdomen is off the ground, your elbows should be slightly bent so that your abdomen should contact the ground before you can stretch correctly. Stay for 10 to 15 seconds.

7. Horizontal abdominal muscle movement

　　(1) Practice on the navel: Lying on the bed or the floor, keeping the lower body still, and then perform sit-ups, so that the protruding part of the stomach can be tightened and flat.

　　(2) Undernatural exercise: Lying on the bed or the floor, keeping the upper body still, raising your feet and flexing your legs and lifting your head, so that you can tighten and reduce the entire lower abdomen.

　　(3) External oblique muscle exercises: After completing the above two exercises, you can practice the external oblique muscles. It mainly twists the muscles of the waist and abdomen on both sides. This exercise plays an auxiliary role, making the weight loss effect of the upper and lower abdomen exercises more obvious.

　　8. Belly dance

　　Belly dance is not only a dance art form. , is also often promoted as a fitness exercise. Belly dance can increase the strength of the abdominal muscles and the flexibility of the body, and at the same time it can burn a lot of excess fat. A belly dance that lasts for 60 minutes can burn 330 calories, which is one of the most effective exercises to reduce belly fat.

Basic Belly dance movements: draw 8 characters on the hips

This action is super effective for reducing belly fat. Specific operation method: raise your hands or place them on the waist, then keep other parts of the body still, and use the strength of the waist and abdominal muscles to drive the hips in the air Draw the word "8". You can do this while watching TV at home. The speed does not need to be very fast, but remember to draw the complete word "8".

　　9. Shaking the hula hoop

　　The hula hoop can make you lose your belly because you should make full use of the strength of your waist and abdomen when turning the hula hoop. You can also shape the waistline while reducing your belly. However, you should choose a hula hoop with moderate weight. If it is too heavy, it will cause a load on the body. If it is too light, it will be very difficult to shake.

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