What are the methods of abdominal compression and weight loss

The main methods of abdominal weight loss include adjusting dietary structure, training core muscle groups, improving body posture, using abdominal bands for assistance, and developing abdominal breathing habits.

1. Adjusting dietary structure

Reducing the intake of high sugar and high-fat foods, increasing the intake of high-quality protein and dietary fiber can help reduce visceral fat accumulation. Moderate consumption of chicken breast, broccoli, oats and other foods is recommended to avoid excessive intake of refined carbohydrates. Maintain sufficient water intake daily to help promote metabolism.

2. Core muscle group training

Targeted training such as flat support, supine abdominal roll, and Russian rotation can strengthen the transverse and rectus abdominis muscles. Perform 3-4 training sessions per week, each lasting 15-20 minutes, paying attention to proper movement and avoiding lumbar compensation. In the early stages of training, you can start with the simplified version and gradually increase the difficulty and duration.

3. Improve body posture

Maintain a standing posture with a tight abdomen and chest, avoiding pelvic tilt and rounded shoulders. You can practice standing against the wall, ensuring that the back of your head, shoulder blades, hips, and heels are against the wall. Maintaining a correct posture for a long time can cause memory contractions in the abdominal muscles.

4. Use a corset to assist

Choose a breathable elastic material for the corset, wear it for no more than 4 hours a day, to avoid affecting normal breathing and blood circulation. The main function of the corset is to remind and support the waist, and it needs to be combined with exercise to achieve long-term results. It cannot rely on passive tightening of the corset.

5. Develop a habit of abdominal breathing.

Use nasal and oral breathing, with the abdomen bulging during inhalation and contracting the abdominal muscles during exhalation. You can practice focused breathing for 5-10 minutes every day, gradually integrating abdominal breathing into your daily life. This breathing method can activate deep abdominal muscles and improve core stability.

When implementing the abdominal weight loss method, attention should be paid to gradual progress to avoid excessive dieting or vigorous exercise in the short term that may cause physical damage. It is recommended to lose no more than 0.5-1 kilogram per week, combined with aerobic exercise to enhance the overall weight loss effect. Maintain a regular schedule and positive attitude, and regularly measure changes in waist circumference. If discomfort symptoms such as abdominal pain and difficulty breathing occur, relevant training should be stopped immediately and professional physicians should be consulted. Long term adherence to a healthy lifestyle is more effective in maintaining an ideal body shape than short-term weight loss.