How to quickly tighten a loose belly

Abdominal relaxation can be improved through core muscle training, aerobic exercise, dietary adjustments, local massage, and adequate sleep. Core muscle group training can enhance abdominal muscle strength, aerobic exercise helps reduce fat accumulation, dietary adjustments control calorie intake, local massage promotes blood circulation, and adequate sleep helps with metabolic balance.

1. Core muscle group training

Plate support and supine abdominal roll are effective movements to improve abdominal relaxation. Flat support can activate the deep transverse abdominis muscle and enhance core stability. It is recommended to persist for 30 seconds to 1 minute every day. Lying supine and rolling the abdomen, targeting the rectus abdominis muscle, the key to the action is to slowly lift the upper body until the scapula is off the ground, avoiding neck exertion. Initially, each group will have 10-15 sessions, gradually increasing the number of sessions. During training, abdominal breathing is more effective. When inhaling, relax the abdomen, and when exhaling, tighten the abdominal muscles.

2. Aerobic exercise [SEP]: brisk walking and swimming have a significant effect on reducing abdominal fat. Maintaining a speed of 5-6 kilometers per hour during brisk walking for at least 30 minutes per day can effectively burn visceral fat. Swimming exercises the body comprehensively through the resistance of water, while breaststroke and freestyle have outstanding effects on shaping the waist and abdomen. Engage in 3-4 aerobic exercises per week, and replenish water and protein appropriately after exercise to avoid a high sugar diet that offsets the exercise effect.

3. Dietary adjustments

Increasing the intake of high-quality protein and dietary fiber can help tighten the abdomen. Chicken breast and broccoli are rich in protein and fiber, which can enhance satiety and promote muscle repair. Reduce the intake of refined carbohydrates such as white rice and bread, and replace them with brown rice and whole wheat foods. Maintain a daily water intake of 1.5-2 liters and avoid sugary drinks. Eat regularly, control to 70% full at each meal, and refrain from eating for 3 hours before bedtime.

4. Local massage

Abdominal massage can improve blood circulation and skin elasticity. Use natural essential oils to massage in a clockwise circular motion, with a focus on pressing the acupoints around the navel. Dry brush massage stimulates lymphatic circulation through a bristle brush, brushing upwards from the lower right abdomen to the collarbone before bathing every day. Massage combined with hot compress can relax muscles, lasting 10-15 minutes each time. Pay attention to moderate massage intensity to avoid skin damage.

5. Adequate sleep

Ensuring 7-8 hours of deep sleep per day helps regulate the balance of leptin and ghrelin. Avoid using electronic devices one hour before bedtime and keep the bedroom dark and quiet. Lack of sleep can lead to an increase in cortisol and promote abdominal fat accumulation. Establish a fixed schedule, with a lunch break of no more than 30 minutes. Light stretching or meditation can be done before bedtime to help the body enter a resting state. Improving abdominal relaxation requires comprehensive conditioning, and the effectiveness of a single method is limited. In addition to the above methods, it is also important to maintain correct sitting and standing posture and avoid long-term bending and hunchback. Wearing moderately tight clothing can provide support and remind you to tighten your abdomen. Maintaining a happy mood, excessive stress can affect metabolism and muscle recovery. If accompanied by severe skin laxity or postpartum rectus abdominis separation, it is recommended to consult a professional physician to develop a personalized plan. After persisting for 3-6 months, significant improvement can be observed. During the process, avoid rapid weight loss that may worsen skin laxity.