Eight actions to reduce waist and abdomen fat

These seemingly ordinary and easy exercises only take a few minutes a day and practice them solidly a few times, and you will definitely produce satisfactory results.

Of course, men with good figure can also use these sets of exercises to continue to maintain their figure or promote their health, because they have a tough and powerful waist, which makes people less likely to feel tired and sleepy! If you want to shine and shine at all times, smart men should exercise hard!

Group 1: Bend your knees and lift your legs 1

If you lie flat on the ground, your hands are pressed against the floor, and your legs are bent and raised, the more you will get, the more your knees will bend, and then lower them down, repeated several times to help exercise your lower abdominal muscles.

Group 2: Bend your knees and lift your legs 2

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

Group 3: Sit-ups 1

Lie flat on the ground, cross your hands in front of your chest, bend your legs slightly, sit up as usual, get up and then lie down, repeating several times. The number of times can be determined based on individual physical fitness. People with poor physical strength or have not exercised for a long time can use other help, such as hooking their feet with a wardrobe drawer, or asking someone to help hold the instep so that they can get up.

In addition, stretching your hands forward horizontally or placing them behind your head lightly can help athletes 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 4: Sit-ups 2

Raise your feet across and do sit-ups. The difficulty is higher than that of the first group, and the effect is stronger than that of the first group. If you want to strengthen your upper abdominal muscles, this group is an ideal exercise.

In addition, you can also use a round stool instead of raising your legs: take a round stool of moderate height, rest your feet on it, and maintain a 90-degree right angle to your body. This can reduce the burden on new exercisers, but the effect is the same as if your legs are raised and crossed.

Group 5: Bend your knees sideways and lift your legs 1

Use a long sofa chair without handles, your legs will naturally drop to the ground, cross your hands before your chest, and bend your knees and lift your legs. Similarly, the buttocks must be close to the chair surface, and even if you lift your legs on the side, you must keep them as parallel as possible to the chair surface, and do not lift them too high. Repeat several times and then do the other side.

Group 6: Bend your knees sideways and lift your legs 2

Lie on your side, bend your elbows to support your head, then lift with one leg and bend your knees, lower it, repeat several times, and then do the other side.

In addition to strengthening the lateral abdominal muscles, this group of exercises can also strengthen the hip muscles. It is very suitable for ordinary men who want to maintain their figure.

Group 7: Lateral abdominal muscle training

Place one hand behind your ears and the other hand close to the ground, and do sit-ups in left and right directions respectively, repeat several times. When doing this group of exercises, the back must be close to the ground, and the hips that stand up on your side can only be lifted slightly. They must not be too far away from the ground, otherwise it may easily lead to back injuries.

Group 8: Suspension and leg lifting exercise

Use the horizontal bar or parallel bars in the park, hold the horizontal bar with both hands, then bend your knees slightly and lift it up, and repeat. Do not sway your legs or straighten them when exercising. This exercise is a good exercise to strengthen abdominal muscles. (Internship Editor: He Lili)