What exercises can help slim down the belly and waist? Analysis of hot topics on the Internet in the past 10 days
In the past 10 days, the topic of exercise to slim down the belly and waist has continued to heat up on major social platforms and health forums. As summer approaches, many people are turning their attention to tummy shaping. This article will combine the hot content on the entire Internet to recommend scientific and effective waist and abdominal slimming exercises for you, and attach structured data analysis.
1. Top 5 most popular exercises to slim down the waist and abdomen on the Internet
| Ranking | sport name | Discussion popularity | Main functions |
|---|---|---|---|
| 1 | Plank | ★★★★★ | Core muscle strengthening |
| 2 | Russian twist | ★★★★☆ | flank shaping |
| 3 | mountain running | ★★★★ | Whole body fat burning + core training |
| 4 | Supine crunches | ★★★☆ | Upper abdominal muscle exercise |
| 5 | side plank | ★★★ | Waist line shaping |
2. The recently popular slimming waist and abdomen exercise combination
According to the latest 21-day challenge plan released by fitness blogger @FitGuru, the following combination training has received more than 5 million views on Douyin:
| time period | Training content | duration | Calorie consumption (estimate) |
|---|---|---|---|
| morning | Dynamic plank + side leg raise | 15 minutes | 120-150 kcal |
| Evening | Russian twist + supine alternating leg raise | 20 minutes | 160-200 kcal |
3. Three key points for scientifically slimming down the waist and abdomen
1.Partial fat reduction is a misunderstanding: Waist and abdominal fat requires systemic aerobic exercise. It is recommended to do aerobic exercise for more than 30 minutes three times a week.
2.Diet control is more important: Reduce the intake of refined carbohydrates and increase high-quality protein. This is a view that nutritionists have repeatedly emphasized recently.
3.step by step principle: Novices should start with 15 reps per group and gradually increase the intensity to avoid sports injuries.
4. Recommendations for recent popular fitness equipment
| Equipment name | price range | Applicable people | Hot trends |
|---|---|---|---|
| Abdominal Wheel | 50-300 yuan | Intermediate and above trainers | Rise ↑ |
| hula hoop | 30-150 yuan | All levels are acceptable | Smooth → |
| massage roller | 80-500 yuan | Relax after exercise | Rise ↑ |
5. Latest suggestions from experts
According to the updated content of the "Fitness Guidelines for Chinese Residents" released in June, it is specifically pointed out for waist and abdominal shaping:
• Specific core training should be done 2-3 times per week
• Leave at least 48 hours between training sessions
• Enhanced results with deep breathing exercises
• If your body fat rate is higher than 25%, you need to focus on fat loss first
6. Frequently Asked Questions
Q: How long will it take to see the effect?
A: Stick to scientific training + diet control, and you will see significant changes in 4-6 weeks.
Q: Can I do these exercises during menstruation?
A: It is recommended to avoid the first three days, and then do low-intensity training.
Q: Who should not do strenuous waist and abdominal exercises?
A: Pregnant women, patients with lumbar disc herniation, and people recovering from surgery should follow the doctor’s advice.
To sum up, losing weight on your belly and waist requires a scientific combination of exercise, a reasonable diet and perseverance. Choose the training intensity that suits you and combine it with the effective methods that are hotly discussed on the Internet. I believe you will soon gain the ideal waist and abdominal line.
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