What are the slimming exercises

The weight loss exercises mainly include opening and closing jumps, high leg lifts, plank supports, squats, and boby jumps, etc. The appropriate combination of movements can be selected according to individual physical abilities and needs.

1. Opening and closing jumps

Opening and closing jumps are a type of whole-body aerobic exercise that effectively increases heart rate and burns calories by opening and closing limbs during jumping. This movement mainly exercises the inner thigh muscles and shoulder muscles, while also helping to improve cardiovascular endurance. Keep your back straight during exercise, and land your forefoot on the ground first to reduce knee joint impact. It is recommended to last for 30-60 seconds each time, with a 20 second break between groups, which is suitable as part of warm-up or interval training.

2. High Leg Lifting

High leg lifting stimulates lower limb muscle groups by rapidly alternating knee lifting movements, which can significantly enhance leg strength and core stability. During exercise, it is required to raise the knee to the height of the hip joint and use the swing arm to maintain balance, which can accelerate fat burning and improve body coordination. For those with knee joint discomfort, they can switch to standing still or reduce the range of leg lifts. Suggest each group to last for 45 seconds and complete 3-5 groups, which is suitable for improving explosive power and metabolic rate.

3. Flat Support

Flat support belongs to static training, which supports the body in a straight line through the elbows and toes, and can deeply activate core muscle groups such as the transverse abdominal muscles and erector spinae muscles. Maintaining a standard posture for more than 30 seconds can enhance trunk stability, improve posture, and reduce fat accumulation in the waist. Beginners can start with kneeling and plank support, gradually avoiding sagging waist or high buttocks. It is recommended to practice 2-3 sets per day, with each set persisting until exhaustion, and cooperating with respiratory control for better results.

4. Deep squat

Deep squat mainly targets lower limb muscles such as gluteus maximus and quadriceps, consuming a large amount of energy through hip and knee flexion movements. The standard posture is to have both feet shoulder width apart, with knees not exceeding the toes when squatting, and keeping the back upright. Load bearing squats or jumping squats can further enhance strength, but it is important to avoid knee adduction. It is recommended to complete 4 groups of 15-20 times per group, which will help shape the lower limb lines and improve basal metabolism.

5. Poppy Jump

Poppy jump combines squats, push ups, and jumping movements, and is a high-intensity interval training that can mobilize all muscles in the body to participate in a short period of time. The complete movement includes push ups, receiving leg jumps, and requires high cardiovascular function and muscle endurance. Novices can skip the push up step or switch to the stair step jump. Suggest 8-12 sessions per group, with 3 sessions, suitable for breaking through the weight loss plateau period. When doing weight loss exercises, it is necessary to wear breathable sportswear, choose a flat and non slip surface, and fully warm up and stretch before and after exercise. High quality protein and dietary fiber intake should be ensured in diet, and high sugar and high-fat foods should be avoided. In the initial stage, training can be done every other day to avoid excessive muscle fatigue, and the frequency and intensity gradually increase as physical fitness improves. If discomfort such as joint pain or dizziness occurs, exercise should be stopped immediately and professional coaches or doctors should be consulted for advice. Long term adherence to a balanced diet is necessary to achieve safe and effective weight loss.