If you have fat on your belly, you should hurry up and develop your abdominal muscles. 7 exercises can effectively smooth your belly.

When exercising, fat loss and muscle gain are two opposite processes. Simply put, fat loss is to maintain a negative balance of calories, that is, calorie intake is less than calorie consumption, while muscle gain is the opposite. Calorie balance, calorie intake is calorie consumption. Therefore, for mass fitness practitioners, it is difficult to perform both at the same time, so in the specific implementation process, either reduce fat or increase muscle.

But aside from systemic training, simply from the perspective of abdominal muscles, it can be implemented in combination with abdominal muscle training with fat-reducing exercise and diet. At this time, the purpose of abdominal training is to at least ensure that the abdominal muscles are not lost, so that during the fat loss process and after successful fat reduction, at least a certain thickness of the abdominal muscles is guaranteed, and the occurrence of abdominal relaxation is prevented.

In the fat loss exercise, we know that HIIT has its unique advantages, allowing us to efficiently burn fat in a short period of time and minimize the loss of muscle, and also produce peroxygen consumption after the exercise to continue burning fat. And if you add proper abdominal muscle training to the HIIT movement arrangement, it will undoubtedly be a multiplier thing for friends who want to lose fat and shape their abdomen. It can allow us to strengthen abdominal training during exercise, and also Burns fat, so as to achieve the purpose of losing fat and training abdominal muscles.

Therefore, in view of this situation, I will share a group of HIIT focusing on abdominal training below. If you can try and stick to it if your ability allows, it will have the ideal effect.

Action 1: Jumping and jumping for 30 seconds

Systemic exercise can effectively warm up and burn fat. During exercise, you should not only focus on your legs, but also have a strong control over the up and down swing of your arms, rather than swinging at will.

Action essentials: Stand with chest and belly up, back straight, arms drooping, feet jumped out, arms raised above head at the same time, then feet jumped back inward, arms restored, feet should be cushioned when landing .

Action 2: Mountaineering and running for 30 seconds

Raising the knees alternately with both legs can effectively exercise the abdominal muscles, but also effectively exercise the glutes and core strength.

Action essentials: The arms are directly under the shoulders, the legs are straight and close together, the back is straight, the core is tightened, and the legs are alternately forward to the knees. Slowing down the movement will help you feel the strength of the abdominal muscles, and speeding up the movement can effectively increase the heart rate and burn fat.

Action 3: Squat 15 times

As the king of movements, regular squats can not only effectively exercise the buttocks and legs, but also promote the growth of muscles throughout the body, thereby improving basal metabolism and accelerating fat burning.

Action essentials: Open your feet shoulder-width apart, keep your lower back straight, tighten your core, hold your head with your hands, sit back with your hips, bend your knees and squat until your thighs are parallel to the ground, then stand up and restore, pay attention to keeping your back straight throughout the movement, and knees during the movement Consistent with the direction of the toes.

Action 4: Push-ups + rowing 12 times

Push-ups are a classic free-hand chest exercise, which can also stimulate the entire upper body to a certain extent in the process, and the rowing action when getting up will strengthen the stimulation of the back.

Action essentials: Bend over, arms directly below shoulders, feet straight back, feet shoulder-width apart, back straight, body in a straight line, bend elbows and bend down until chest almost touches the ground and then extend Straighten your arms to get up, after getting up and restoring, bend your elbows and lift one arm up, stop for a while at the top and feel the contraction of your back, and push up again after restoring.

Action 5: Squat jumping 16 times

Adding the squat action to the opening and closing jumps of the legs can strengthen the stimulation of the buttocks through the form of wide spacing, and can effectively exercise the explosive power.

Action essentials: The legs are about twice the shoulder width, the back is straight, the core is tightened, the arms are drooping, the hips are sitting back, the knees are bent, and the knees are squatted until the thighs are parallel to the ground. After the feet land, squat down again to the top of your action and then stand up. When you stand up, jump your legs out.

Action 6: Alternate leg lifts 20 times in a sitting position

Seated leg lifts can effectively exercise the lower abdominal muscles, and through the swing of the legs, the abdominal muscles are continuously tense and stimulated enough to stimulate the abdominal muscles.

Action essentials: Sit in a sitting position, lean back slightly on the upper body, support the body with both hands behind the hips, straighten the legs forward, lift the feet off the ground, and then swing up and down alternately. , speed up to proceed.

Action 7: Jumping lunges and squats 16 times

While exercising the buttocks and legs, it can effectively exercise explosive power, and at the same time, it can effectively exercise the coordination and balance of the body, but it must also be based on a certain balance and coordination of the body. Completion can be replaced by a backward or forward lunge.

Action essentials: Open your legs back and forth, straighten your back, bend your knees and squat down to form a lunge, then jump up with your legs explosively while exchanging legs in the air, and squat again after your legs land. Pay attention to the direction of the knees and the toes during the movement, and the back knees do not touch the ground.

According to your own ability, you may refer to the number of movements above, rest for about 30-45 seconds between movements, and perform 2-4 sets each time in a loop. You can also do 2-3 sets of each movement in the form of TABATA for 20 seconds, rest for 10 seconds.