How to make the flesh around the waist tighter

The tightening of waist fat requires a combination of dietary control, targeted exercise, and lifestyle adjustments. The main methods include controlling calorie intake, strengthening core training, increasing aerobic exercise, improving body posture, and ensuring adequate sleep.

1. Control calorie intake

Reduce high sugar and high-fat foods, increase high-quality protein and dietary fiber intake. Protein can help maintain muscle mass, and chicken breast, fish, and soy products are recommended; Dietary fiber can enhance satiety, and it is recommended to choose broccoli, oats, etc. It is recommended to drink more than 1500 milliliters of water per day and avoid sugary drinks. Pay attention to controlling the eating speed, chew more than 20 times per meal.

2. Strengthen core training

Plate support can activate the transverse abdominis muscle, maintaining a 30 second starting time each time; Russian rotation can exercise the lateral abdominal muscles, 15-20 times per group; It is recommended to have 3 groups of supine abdominal rolls per day, with 12-15 times per group. Pay attention to the breathing rhythm during training, exhale when exerting force, and inhale when relaxing. Core training is conducted 4-5 times a week, with no more than 1 minute of rest between groups.

3. Increase aerobic exercise

Engage in aerobic activities such as jogging, swimming, and skipping rope 3-4 times a week, each lasting for at least 30 minutes. HIIT interval training has better results, such as opening and closing jumps for 30 seconds followed by stationary steps for 30 seconds, with 8-10 cycles. During exercise, maintain a heart rate between 60% and 70% of the maximum heart rate, which can be estimated by subtracting age from 220.

4. Improve body posture

When sitting for a long time, use a lumbar cushion to maintain the physiological curvature of the lumbar spine, and get up and move for 5 minutes every hour. Tighten the core muscles while standing, imagining the navel pressing against the spine. Avoid wearing high heels for a long time and choose flat shoes with arch support. You can practice standing against the wall, with the back of your head, shoulder blades, and hips pressed against the wall, for 10 minutes every day.

5. Ensure adequate sleep

The recommended daily sleep time is 7-8 hours. The deep sleep stage has the strongest secretion of growth hormone, which helps with fat metabolism. Avoid vigorous exercise and blue light exposure 2 hours before bedtime, and maintain a bedroom temperature of 18-22 degrees Celsius. Lack of sleep can lead to an increase in cortisol levels, which can easily cause abdominal fat accumulation.

Lumbar shaping requires continuous adherence for 4-8 weeks to see significant results, and it is recommended to measure waist circumference changes every week. Warm up and stretch before and after exercise to avoid muscle strain. In terms of diet, appropriate supplementation of vitamin C and collagen can help restore skin elasticity. If there is persistent back pain after exercise, it is necessary to consult a professional rehabilitation therapist in a timely manner to adjust the training plan. Maintaining a regular schedule and a positive mindset are equally important for tightening the waist and abdomen.