How to make the abdominal meat become tight when it is very loose

Abdominal muscle relaxation can be improved through strength training, aerobic exercise, dietary adjustments, core activation, and posture correction. The key is to combine local shaping with whole body weight loss, while promoting muscle synthesis through protein intake.

1. Strength training

Resistance training targeting the rectus abdominis and transverse abdominis muscles can effectively tighten the abdomen. Recommend exercises such as abdominal roll, plank support, and supine leg lift. Train 3-4 times a week, 15-20 times per group. Strength training can stimulate muscle fiber micro damage, increase muscle density after repair, and enhance skin support. Pay attention to gradually increasing weight-bearing and avoid excessive reliance on self weight training.

2. Aerobic exercise

Whole body aerobic exercises such as jogging, swimming, and skipping rope can help reduce body fat percentage. When subcutaneous fat decreases, the relaxed abdominal skin will naturally retract. It is recommended to engage in 150 minutes of moderate intensity aerobic exercise per week, combined with high-intensity interval training for better results. During exercise, it is necessary to keep the core tight, which can protect the lumbar spine and strengthen the abdominal muscles.

3. Dietary Adjustment

Daily intake of 1.2-1.5 grams of high-quality protein per kilogram of body weight, such as chicken breast, fish, soy products, etc., provides raw materials for muscle repair. Control refined carbohydrates intake and increase dietary fiber rich vegetables and fruits. Moderate intake of foods rich in vitamin C and zinc can help with collagen synthesis and improve skin elasticity. Prevent rapid weight loss from exacerbating skin sagging.

4. Core activation

activates the deep transverse abdominis muscle through abdominal breathing training, practicing 3 sets of deep breathing every day, with the abdomen bulging during inhalation and contracting to the limit during exhalation. Maintain a slight tightening of the core in daily life and avoid collapsing when sitting or standing. This sustained micro contraction can enhance muscle memory and gradually improve abdominal relaxation.

5. Posture correction

Long term pelvic tilt or hunchback can lead to passive elongation of abdominal muscles. Adjust your posture by standing against the wall to ensure that your earlobes, acromions, greater trochanters, and lateral malleolus are in a straight line. Use lumbar pads to support the curvature of the lumbar spine and avoid abdominal muscle relaxation caused by prolonged sitting. The correct posture can keep the abdominal muscles in the optimal position for exerting force. Improving abdominal relaxation requires multidimensional cooperation, and it is recommended to develop a comprehensive plan that includes resistance training, aerobic exercise, and dietary management. Muscle soreness may occur in the early stages of training, which is a normal phenomenon, and significant improvement can be observed after 6-8 weeks. Avoid wearing a tight waistband that affects the core muscle group's ability to exert force independently. breastfeeding women should undergo training under the guidance of a doctor. If accompanied by excessive skin laxity, professional physicians can be consulted to assess whether adjuvant therapy such as radiofrequency or microcurrent is needed.