What fitness exercises can you do to lose your waist and belly fat and regain a flat stomach?

The most important thing to do is to get rid of the fat in your body.

The breakdown of fat is total body and cannot be pointed to anywhere. Abdominal training is an anaerobic exercise, which mainly works on the abdominal muscles and is not effective in eliminating belly fat.

Whether you want to lose belly fat or arm fat, we should choose fat burning exercises such as jogging, cycling, stair climbing, aerobics and so on, rather than localised training.

If you can stick to 40-60 minutes of exercise every day, while staying away from all kinds of high-calorie junk food, eating three regular meals and having eight portions of meals, you will lose a circle around your waistline in 2 months' time.

However, although low to moderate intensity aerobic exercise can reduce the waistline, it cannot create a firm waistline, and losing weight too fast can easily lead to muscle loss and an overly flabby belly.

To avoid this, we need to do 3 things.

1, gradually upgrade the intensity of aerobic exercise, when we first start working out, we should start with low-intensity exercise, so that it is not easy to give up, but also slowly improve the exercise capacity.

After adhering to it for a period of time, we can slowly transition from low to medium intensity exercise, so that we can avoid muscle wastage.

When you feel more and more comfortable with low and medium intensity exercise, we can try jumping rope, open jump, boxing and other high intensity exercise, each time only 20 minutes, you can quickly raise the heart rate, promote the decomposition of fat, but also exercise muscle, to avoid muscle loss.

2. Perform abdominal shaping exercises. In order to avoid the skin contraction can not keep up with the rate of fat loss, thus the problem of sagging skin, we need to add abdominal training to strengthen the abdominal muscle groups, the growth of muscle can support the skin, so that you lose weight after the abdomen appear good-looking abdominal muscle lines.

We can carry out a group of abdominal training every other day, choose curl, supine leg raise, Russian turn, supine bicycle and other movements can be, each action for 15 times, repeat 4 groups, each 10 minutes or so all-round stimulation of abdominal muscle groups, you can achieve the effect of exercise.

3, control the speed of weight loss, maintain the weight loss cycle. Do not pursue a short period of time to lose weight, a variety of extreme, rapid methods are mostly unhealthy, even if you can lose weight, you are prone to regain weight, or even health problems.

Stay away from all kinds of extreme methods such as hypnosis, diet pills and fruit meal replacements. We need to control a reasonable calorie range, don't over diet, don't eat only vegetables and fruits, reduce your daily calorie intake to about 80% of your usual level and ensure a varied diet, which will keep your body in a fat burning state.

The scientific speed of weight loss can be controlled at about 1-2 pounds a week, and the weight loss time can be controlled at more than 2 months in order to make the body slowly slim down and reduce the chances of re-fat.