How to tighten the loose flesh in the waist

The loose flesh in the waist can be tightened through core training, aerobic exercise, dietary adjustments, local shaping, and posture correction. The main methods include strengthening abdominal muscle exercise, controlling calorie intake, improving body fat distribution, stimulating collagen production, and correcting poor posture.

1. Core Training

Strength training targeting the rectus abdominis, transverse abdominis, and quadratus lumborum muscles can effectively tighten the waist. Flat support can activate the deep transverse abdominis muscle, and daily adherence can enhance core stability. Russian rotation exercises the lateral abdominal muscle group, combined with dumbbells to increase resistance, have a more significant effect. Lie down and focus on strengthening the upper abdomen, while avoiding compensatory force from the neck.

2. Aerobic exercise

Doing aerobic exercises such as jogging, swimming, or skipping rope every week can help reduce body fat percentage. When the body fat decreases, the excess fat in the waist will significantly improve. High intensity interval training can increase metabolic rate and continuously burn fat after exercise. It is recommended to engage in aerobic exercise for at least 30 minutes each time and maintain a heart rate within the fat burning range.

3. Dietary adjustments

Reduce the intake of refined carbohydrates and high sugar foods, and increase the proportion of high-quality protein and dietary fiber. Chicken breast, fish, and soy products provide muscle repair ingredients, while broccoli, oats, and other foods are rich in dietary fiber to increase satiety. The daily water intake should reach 2000 milliliters to avoid edematous obesity caused by a high salt diet.

4. Local shaping

Use massage rollers to relax the lumbar fascia, promote blood circulation and lymphatic return. Alternating hot and cold patches can stimulate the skin's elastic fibers and improve sagging. Medical beauty techniques such as radiofrequency tightening can activate collagen regeneration, which is suitable for those with severe skin elasticity decline.

5. Posture correction

Prolonged sitting can lead to abdominal muscle relaxation. It is recommended to get up and move around every hour while maintaining a contracted state. When standing, avoid tilting your pelvis forward, and when sitting, keep your back straight. Pilates training can improve posture problems and enhance core muscle tone through respiratory control. Improving lumbar relaxation requires comprehensive intervention. In terms of exercise, it is recommended to perform strength training three times a week combined with four aerobic exercises. In terms of diet, the daily calorie deficit should be controlled at 300-500 calories. Ensuring 7 hours of sleep helps with growth hormone secretion and promotes fat metabolism. Postpartum women need to wait for the pelvic floor muscles to recover before engaging in high-intensity training, and middle-aged and elderly people can choose low impact exercise. Patients with severe loss of skin elasticity can consult medical beauty experts and consider non-invasive tightening treatment options. The entire process requires patience and usually takes more than 3 months to see significant results.