Abdominal weight loss exercise methods

Abdominal weight loss can be achieved through exercises such as abdominal rolling, supine leg lifting, plank support, Russian rotation, and aerial cycling. Reducing abdominal fat requires a combination of aerobic exercise and targeted strength training, as well as dietary control.

1. Abduction

Abduction is a basic movement for targeted exercise of the rectus abdominis muscle. Lie flat and bend your knees, then lift your upper back and exert force on your abdomen to complete the movement. Suggest 15-20 sessions per group, pay attention to keeping the neck relaxed and avoid using force. This action can effectively strengthen the core muscle group, but caution should be exercised for patients with lumbar disc herniation.

2. Supine leg lift

Supine leg lift mainly stimulates the lower abdominal muscles. Keep your waist pressed against the ground, slowly lift your legs straight up to 90 degrees, and then control your descent. Can be combined with yoga mats to reduce lumbar pressure. This action can improve lower abdominal relaxation, but individuals with sacroiliac joint injuries should avoid excessive leg lifting.

3. Flat panel support

Flat panel support belongs to static core training. Support the body in a straight line with the elbows and toes, and tighten the abdominal muscles for more than 30 seconds. This action can enhance the deep strength of the transverse abdominal muscle and significantly improve abdominal relaxation, but patients with wrist joint diseases need to switch to forearm support.

4. Russian Rotation

Russian rotation focuses on exercising the oblique muscle of the abdomen. Sit with bent knees and lean back, holding a heavy object and turning left and right. Suggest using 3-5 pound dumbbells to increase resistance. This action can eliminate excess fat on the waist side, but for those with scoliosis, the rotation amplitude should be reduced.

5. Air Cycling

Comprehensive exercise of abdominal muscles through air cycling. Lie on your back and alternate bending your knees to simulate cycling movements, keeping your waist close to the ground. This movement can synchronously strengthen the upper and lower abdominal muscles. hypertensive patients need to control the speed of the movement to avoid dizziness. In addition to targeted exercise, it is recommended to engage in 3-5 aerobic exercises such as jogging and swimming per week, each lasting for more than 30 minutes, to promote fat burning. In terms of diet, it is necessary to control the intake of refined carbohydrates and increase the proportion of high-quality protein and dietary fiber. Pay attention to sufficient warm-up and stretching before and after exercise, and abdominal training should be done every other day to ensure muscle repair. Individuals with high body fat percentage should prioritize reducing whole-body fat through aerobic exercise, followed by local shaping training. If there is persistent abdominal pain or discomfort in the lower back after exercise, seek medical attention promptly to check for muscle strains or intervertebral disc problems.