What are the weight loss exercises for slimming waist and belly

The weight loss exercises for slimming the waist and belly mainly include belly rolling, Russian rotation, flat support, supine leg lifting, aerial cycling, etc. These exercises can target the waist and abdominal muscles, and are more effective when combined with aerobic exercise.

1. Abduction

Abduction is a classic core training movement that mainly stimulates the rectus abdominis muscle. Lie flat and bend your knees, cross your hands in front of your chest or lightly touch your ears, use abdominal strength to lift your shoulder blades off the ground, and keep your waist pressed against the ground. Avoid exerting force on the neck during the movement, 15-20 times per group. Long term persistence can enhance abdominal muscle endurance and help tighten the waistline. It is recommended to practice 3-4 times a week, alternating with other movements.

2. Russian Rotation

Russian rotation focuses on exercising the oblique muscle of the abdomen. Sitting with bent knees and raised legs, leaning back in a V-shape, clenching fists or holding heavy objects with both hands, and twisting the waist to drive the upper limbs to rotate left and right. Pay attention to maintaining core stability and avoiding inertial oscillation. This action can effectively eliminate excess fat on the side waist and improve the curve of the waist. In the initial stage, 2-3 groups can be used, each lasting 20 seconds, and after adaptation, it can be extended to 30 seconds.

3. Plate Support

Plate support belongs to static core training, which can simultaneously activate the transverse abdominis muscle, rectus abdominis muscle, and back muscle groups. Support the ground with your elbows to form a straight line, tighten your abdomen and hips, and maintain even breathing. Gradually increase from 30 seconds to 2 minutes, 1-2 groups per day. This action enhances core stability through isometric contraction and has a significant effect on improving abdominal relaxation.

4. Supine leg lift

Supine leg lift mainly exercises the lower abdomen. Lie flat with your hands under your hips, slowly lift your legs together to 90 degrees, and then control your descent. Always keep your waist on the ground during the movement to avoid using force. Each group consists of 12-15 sessions, with 3 sessions. This action can strengthen the lower abdominal muscles and reduce fat accumulation in the lower abdomen. Individuals with lumbar discomfort should exercise with caution or reduce their range.

5. Air Cycling

Air cycling simulates pedaling movements and comprehensively trains the entire abdominal muscle group. Lie down, lift your legs, bend your knees, and alternate pedaling, cooperating with elbow to knee contact to increase twisting. Maintain steady breathing for 30-40 seconds per group. This action consumes a lot of calories and can simultaneously improve cardiovascular function. Suggest combining with other movements to form a loop training, completing 3-4 rounds each time. When conducting waist and abdominal training, it is important to pay attention to gradual progress. In the initial stage, each movement should be completed in 2-3 groups, with a 30 second break between groups. Cooperate with aerobic exercises such as jogging and skipping rope 3-5 times a week, with each session lasting more than 30 minutes for better results. Control the intake of refined carbohydrates in diet, increase high-quality protein and dietary fiber. Avoid eating immediately after training, and fully warm up and stretch before and after exercise to prevent muscle damage. If you experience lower back pain, pause your movements and consult a professional coach.