How to reduce the looseness and softness of the belly like a balloon

Abdominal relaxation and softness can be improved through dietary adjustments, core training, aerobic exercise, lifestyle improvement, and local care. The main reasons include high body fat percentage, muscle loss, decreased metabolism, hormonal changes, and poor posture.

1. Dietary adjustment:

Reduce the intake of refined carbohydrates and high sugar foods, increase high-quality protein such as chicken breast, fish, and soy products, and daily vegetable intake should not be less than 500 grams. Use intermittent fasting to control the feeding time window and avoid eating at night. Pay attention to supplementing probiotics to improve intestinal health and reduce abdominal bloating.

2. Core Training:

Conduct 3-4 training sessions per week for the transverse abdominal muscles, such as plank support, dead worm technique, and vacuum abdominal breathing. Gradually increase the intensity of resistance training, using elastic bands or lightweight equipment to activate deep muscles. Avoid traditional sit ups to prevent lumbar compensation.

3. Aerobic exercise:

Choose exercises with high fat burning efficiency such as swimming, skipping rope, and climbing stairs, and accumulate 150 minutes of moderate intensity aerobic exercise per week. Adopting HIIT high-intensity interval training to improve metabolic rate, the sustained fat burning effect after exercise can reach 48 hours. Pay attention to warm-up and stretching before and after exercise.

4. Posture correction:

Maintain a daily posture of holding the abdomen and chest upright, and avoid sitting for more than 1 hour. Use a lumbar cushion to support the lumbar spine, and lie on your side while bending your knees to reduce abdominal pressure during sleep. Perform yoga catnip, thoracic rotation and other movements to improve body posture.

5. Metabolic regulation:

Ensure 7-8 hours of deep sleep to regulate leptin secretion, and avoid blue light stimulation 2 hours before bedtime. Promote blood circulation by soaking feet and massaging the abdomen, and if necessary, perform hormone level testing under the guidance of a doctor.

Improving abdominal relaxation requires 4-8 weeks to show results, and it is recommended to measure waist circumference changes every week instead of simply focusing on weight. You can consume more avocados and nuts containing monounsaturated fatty acids in your diet, and supplement branched chain amino acids before and after exercise to protect your muscles. Pay attention to distinguishing between visceral fat and subcutaneous fat. For people over 40 years old, it is recommended to develop a plan based on bone density testing. Postpartum women should wait for the pelvic floor muscles to recover before engaging in high-intensity training, and all exercise plans should be gradual to avoid injury.