Introduction to weight loss methods through sit ups

Sit ups can be used as an auxiliary exercise for weight loss, mainly by enhancing the strength of core muscles to help burn calories. Weight loss requires a combination of aerobic exercise and dietary control, and simple sit ups have limited effectiveness.

Sit ups mainly exercise core muscle groups such as rectus abdominis and external oblique abdominis. During the exercise, there is less calorie consumption, which cannot directly and significantly reduce abdominal fat. But long-term persistence can increase basal metabolic rate, and combined with aerobic exercise such as jogging, swimming, etc., it can accelerate fat burning. It is recommended to do 3-5 times a week, with 3 groups of 15-20 per group, and a 30 second break between groups. Standardized movements: Lie flat and bend your knees, fix your feet, cross your hands in front of your chest or ears, slowly lift your upper body with abdominal strength to a 30-45 degree angle and then fall back, avoiding neck exertion or rapid bouncing. In the initial stage, one can start adapting from a half range sit up and gradually increase the intensity. If you experience lower back pain, stop immediately.

Weight loss should mainly rely on whole-body aerobic exercise, such as brisk walking, skipping rope, etc., lasting for more than 30 minutes each time to effectively mobilize fat for energy supply. Control total calorie intake in diet, increase foods rich in dietary fiber such as vegetables, fruits, and whole grains, and reduce refined sugar and saturated fat. Avoid exercising on an empty stomach or immediately after meals, and replenish water appropriately before and after exercise. For those with a larger weight base, it is recommended to consult a doctor first to avoid excessive pressure on the lumbar spine. Long term adherence to scientific exercise and dietary management is necessary to achieve the desired weight loss effect.