What exercises can you do to reduce your waist?

What exercises can you do to reduce your waist? The Internet’s Most Popular Waist-Reducing Exercises Revealed

In the past 10 days, discussions about waist reduction and slimming have continued to rise across the Internet. Especially with the advent of summer, many people have begun to pay attention to how to quickly lose waist fat. This article will combine recent hot topics and scientific advice to compile the most effective waist reduction actions and structured data for you.

1. An inventory of recent hot topics on waist reduction on the Internet

2. Detailed explanation of the 5 most effective waist-reducing movements

1. Russian twist

This is one of the most popular waist reduction exercises recently. Sit on the floor with your knees bent and feet flat on the ground. Lean your body back about 45 degrees, keeping your back straight. Make fists or weights with both hands and turn from side to side. 15-20 times per group, do 3-4 groups.

2. Side plank

Lie on your side, supporting your body with your elbows and keeping your body in a straight line. This action can effectively exercise the muscles on both sides of the waist. Beginners can hold it for 15-20 seconds and gradually increase it to 1 minute.

3. Lying on your back and doing abdominal crunches

Lie flat on your back with your knees bent and your hands behind your head or in front of your chest. Use abdominal strength to lift your upper body up, and then slowly lower it. Be careful not to use your neck to exert force. Do 3 sets of 12-15 times each.

4. Air bike

Lie on your back, raise your legs to perform a bicycle pedal motion, and touch your elbow to the opposite knee. This action can exercise the upper and lower abdominal muscles and waist at the same time. Each group is 30 seconds long, do 3-4 groups.

5. Standing side bend

Stand with your feet shoulder-width apart, one hand on your hips and the other bent to the side. This action that can also be done in the office has recently become popular on Xiaohongshu. 15-20 reps on each side, 2-3 sets.

3. Comparative data on waist reduction exercise effects

4. Precautions for waist reduction exercise

1.step by step: Do not do difficult or long-term training at the beginning to avoid muscle strain.

2.Combined with aerobic: Waist reduction requires a combination of aerobic exercise to effectively reduce fat. Jogging, swimming, etc. are recommended.

3.Diet control: Reduce the intake of high-sugar and high-fat foods and eat more protein and vegetables.

4.keep breathing: Don’t hold your breath when doing the movements, exhale when exerting force, and inhale when relaxing.

5.persevere: Train at least 3-4 times a week and persist for 4-6 weeks to see obvious results.

5. Recently popular diet combinations for weight loss

Remember, waist reduction is a systematic project that requires the comprehensive cooperation of exercise, diet and lifestyle habits. Choose the movements that suit you, keep exercising, and eat healthy, and you will definitely gain your ideal waistline!