Quickly Slim Waist and Abdomen

Nowadays, living conditions are generally good, and many people have obvious excess fat around their waist and abdomen. The description of 'watermelon belly' can make our female friends lose confidence. Every woman wants to be thinner, especially with a slimmer waist and a flatter abdomen, which makes clothes look better and more shaped. However, we also know that it's not easy to lose weight from the waist and abdomen, which has caused a lot of distress for our female friends.

Summer is approaching, are many of you, especially our female friends, still suffering from excess body fat? If you can't lose weight in summer, it will greatly affect your sense of beauty. If our female friends have a strong determination to slim down their waist and abdomen, let's take a look at some quick slimming plans for the waist and abdomen below.

1. Three days a week: Do not practice these four waist slimming exercises for three consecutive days. It is recommended to do them every other day. This way, you have a day to rest your waist muscles, so that the initial exercise intensity is not too high, and you won't experience soreness in your waist muscles every day!

2. Five days a week: Do 30 to 40 minutes of aerobic exercise, such as brisk walking, swimming, jogging, or cycling, to burn abdominal fat. Sisters who are just starting to exercise should take it easy and adjust appropriately when breathing becomes rapid!

3. Every day: Maintain a healthy and balanced diet. Pay attention to the supplement of whole grains, vegetables, fruits, lean proteins, and fats to maximize the effect of a healthy diet. You should consume 1600 to 1800 calories every day. To eat healthily, you can try some healthy diet tracking services provided by fitness centers.

Do 3 sets, 4 movements per set, move up and down as quickly as possible (1 second up, 1 second down) until the muscles feel a burning sensation. Rest for 15 seconds between sets. It's fine to do other exercises before this practice. You can challenge more difficult movements after doing 50 reps or 2 minutes of continuous exercise, changing the order of exercises or exercising the next movement.

Movement one: The buttocks are not protruding

This movement can more effectively prevent you from raising your buttocks and upper abdominal muscles.

Lie on your back, lift your legs, bend your knees, keep your lower legs parallel to the ground, and relax your feet. Cross your hands on your chest, with your palms on your shoulders. Contract your abdominal muscles, lift your head, and form an angle of about 30 degrees between your shoulders, back, and the ground. The head should not touch the ground. Exhale, the lower abdomen swells; inhale, the lower abdomen contracts. About 25 rounds each time.

Decrease the difficulty: practice while sitting on a chair.

Increase the difficulty: practice by raising your legs.

Movement two: Without the assistance of the hands

Without the assistance of the hands, there is no shoulder to support, so this can directly train the abdominal muscles.

Lie flat on your back, lift your hands, the back of your hands facing the ground, and your hands gripping a heavy piece of furniture or railing. Bend your legs, raise your lower legs as high as possible, keeping them perpendicular to the ground, while contracting your abdominal muscles, lifting your buttocks, and then placing your feet back on the floor. Exhale, the lower abdomen swells; inhale, the lower abdomen contracts. About 21 rounds each time.

Decrease the difficulty: do not move downwards, move your arms to the sides.

Increase the difficulty: straighten your legs when raising your lower legs.

Movement three: V-tighten

This movement allows you to exercise your whole body while supplementing your abdominal muscle fibers.

Keep the coccyx and bent legs balanced, feet together, and hands stretched forward. Make sure the back is straight and the chest relaxed. Lean back, extend the arms and legs, and then pull back to the starting position. About 11 rounds each time.

Decrease the difficulty: hold the sides of your thighs with both hands.

Increase the difficulty: hold dumbbells weighing 3-5 pounds in each hand.

To achieve a quick slim waist and abdomen, everyone still needs to persist. If everyone can stick to the above methods for a period of time, it will definitely be effective. Stop hesitating, in order to wear more beautiful clothes in summer and show the best side of your figure, everyone should get moving quickly. Only by constantly moving can you shed the excess fat.