There are various reasons for abdominal obesity, including lack of exercise, excessive intake of greasy and high-calorie food, as well as frequent prolonged sitting. For some men, drinking beer is also an important factor leading to beer belly. Therefore, to reduce abdominal fat, it is necessary to first adjust the diet structure, followed by attention to moderate exercise and avoidance of prolonged sitting. Let's briefly understand this aspect.
1. Method to reduce belly fat - Pose 1: Lie flat on your back with your feet open to the same width as your shoulders. Raise your right leg 10cm upward, hook the toes inward and pause for a second, then gently lower it, ensuring that the heel does not touch the bed. Repeat the same action with the left leg. Repeat the set of movements 5 times. Effect: This exercise can effectively reduce the fat on both sides of the abdomen and tighten the legs, making the lower body more slender.
2. Method to reduce belly fat - Pose 2: Raise your right leg as high as possible to the left upper side, pause for a second in the air, and then lower it. Repeat the same with the left leg. Note that the knees should not be exerted to achieve the desired leg-slimming effect, and avoid excessive strain to prevent leg muscle injury. Repeat this set of movements 5-7 times. Effect: This exercise can tighten the abdominal and leg muscles.
3. Method to reduce belly fat - Pose 3: Lie on your back with your hands clasped around your knees. Bend your thighs towards your abdomen, lift your upper body, and then gently lie down. Repeat this action 5-10 times. Effect: This exercise can effectively strengthen the chest and waist muscles, and reduce the fat on the waist.
4. Method to reduce belly fat - Pose 4: Lie flat on your back with your legs open to the same width as your shoulders. Bend your arms at a 90-degree angle and place them close to the ground with your palms facing up. Bend your left knee and straighten your upper body, allowing your right elbow to touch your left knee. Repeat the same action with the right leg as a set. Repeat 2-3 sets of 10 repetitions each. Effect: This exercise can enhance abdominal strength and tighten thigh muscles.
