Introduction
Many girls who are dedicated to weight – loss dream of getting a great figure, especially focusing on the waist and abdomen area. They hope for a slimmer waist and a smaller stomach. Thus, during the fat – loss process, abdominal training is often carried out in the hope of achieving a tighter and more slender waistline.
The Relationship between Abdominal Training and Fat Loss
It should be noted that abdominal training is beneficial for tightening the waist and abdomen, but it doesn’t directly reduce abdominal fat. If your body fat percentage is high, the first step is to create an energy deficit through a controlled diet and effective exercise to achieve overall fat loss. Meanwhile, maintaining or increasing abdominal muscles to a certain extent can prevent the skin of the waist and abdomen from sagging as the body fat percentage decreases.
If your body fat percentage is initially not high, things are simpler. Since you don’t need to lose fat at this time, you don’t have to pay excessive attention to the body fat percentage. However, if you’re still not satisfied with your waistline, you can consider training the transverse abdominal muscles. A strong transverse abdominal muscle can tightly wrap around the abdominal muscles, playing a role in reducing the waistline. Also, the flabby meat on the sides of the waist and abdomen can make the waistline look thick, so in addition to the transverse abdominal muscle, side – abdominal exercises also need to be strengthened.
Exercises for the Transverse Abdominal Muscles and Side – Abdominals
Flat support is a well – known exercise for the transverse abdominal muscles. We can also add various variations to increase the exercise range and fun. Here is a set of support abdominal exercises that can effectively train the core muscles, including the transverse abdominis and the obliques, to help you achieve a tighter waist and a smaller waistline.
Action 1: Support alternate shoulder touch
Number of reps: 20
Movement points: Bend over, support your body with your hands shoulder – width apart, keep your arms straight, legs apart and your back straight. Straighten your back and tighten your core muscles, then lift one hand to touch the opposite shoulder. Pause after touching and then switch arms. During the movement, make sure to keep your body stable and avoid swaying from side to side.
Action 2: Supine curls
Training times: 20 times
Movement points: Lie on your back with your back close to the ground, legs bent, feet on the ground, and arms up. Roll your body up through your abdominals while turning your legs to the side and then reaching forward on the side of your legs. Pause after straightening, then slowly return to the starting position, turn to the other side again and repeat the movement. The back should not leave the ground during the movement, and the arms should not exert any force when curling up, relying only on abdominal strength.
Action 3: Support alternate rowing
Number of reps: 20
Movement points: Bend over, support your body with your hands shoulder – width apart, arms straight, legs apart and straight back. Straighten your back, tighten your core muscles and keep your body stable, then raise one arm to the side. Pause after the lift and then switch to the other arm. Be careful to keep the rest of your body as stationary as possible during the movement, except for your arms.
Action 4: Supine curl and knee touch
Number of reps: 20
Movement points: Lie on your back with your back close to the ground, legs bent and feet on the ground, hands on either side of your head. Lift your upper body through your abdominals and straighten your arms to touch your knees. Pause after touching, then return to the starting position and perform the next set. Keep your body stable during the movement, keep your back close to the ground and rely on your abdominal strength to lift yourself up, but do not use your arms or neck.
Action 5: Supine left and right foot touch
Number of reps: 20
Movement points: Lie on your back, lower back firmly on the ground, shoulders off the ground, legs flexed, feet on the ground, tense chin and neck. Place your arms straight out at your sides and reach out to touch your feet on the same side, keeping your lower back on the ground. Pause after touching, then move on to the next set. Perform three to four sets at a time, then rest for 30 seconds before continuing. If you are still in the fat – loss period, you need to combine this with a reasonable diet and regular exercise for fat loss. Don’t expect to get rid of belly fat just by relying on this set of movements.
