What are the methods of abdominal exercise for weight loss

The main methods of abdominal exercise for weight loss include rolling the abdomen, flat support, supine leg lifting, Russian rotation, and aerial cycling. These methods mainly reduce abdominal fat accumulation by enhancing core muscle strength and increasing metabolic rate.

1. Abduction

Abduction is a basic movement for targeted exercise of the rectus abdominis muscle. After lying flat and bending the knees, use abdominal strength to lift the shoulder blades off the ground. During the movement, it is necessary to keep the lower back pressed against the ground and avoid exerting force on the neck, 15-20 times per group. Long term persistence can improve abdominal relaxation, and combined with aerobic exercise, it can accelerate fat burning. Caution should be exercised in patients with lumbar disc herniation.

2. Flat Support

The flat support supports the body in a straight line with the elbows and toes, and remains static for more than 30 seconds. This action can activate deep core muscle groups such as the transversus abdominis and increase basal metabolic rate. It is recommended to gradually extend from a short period of time to avoid waist collapse or hip elevation. For those with shoulder joint pain, a kneeling posture change can be used.

3. Supine leg lift

Supine leg lift exercises the lower abdomen by vertically lifting both legs while lying down, and controlling the speed to avoid inertial swinging when falling. It can be done in a bent or straight leg form, 10-15 times per group. This action has a significant effect on eliminating belly fat, but patients with lumbar spine diseases need to cushion the pressure with a towel at the waist.

4. Russian Rotation

The Russian rotation adopts a sitting posture with knees bent, twisting the upper body left and right to touch the ground, and using dumbbells or medicine balls can increase strength. This rotation can strengthen the oblique muscle and improve the waistline. Suggest 3 times a week, 3 groups each time, pay attention to maintaining pelvic stability and avoiding compensatory shaking.

5. Air Cycling

Simulate pedaling actions by alternately bending and extending both legs, while also touching the opposite knee with the elbow. This compound movement can train the rectus abdominis and oblique abdominis muscles simultaneously, and can burn more calories per hour. Beginners can start with a 30 second interval training and gradually increase it to 1 minute of continuous exercise.

Abdominal exercises should be accompanied by 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking or swimming. Control the intake of refined carbohydrates in diet, increase high-quality protein and dietary fiber. Avoiding eating two hours before bedtime and maintaining 7-8 hours of sleep per day can help with fat metabolism. If persistent lower back pain occurs, training should be suspended and a rehabilitation doctor should be consulted.