Do you suffer from a protruding belly or a large stomach? Reducing belly fat is often a top priority for many people on their weight loss journey. When it comes to belly fat reduction, the first reaction for many might be running. However, related studies show that relying solely on running for belly fat reduction often yields unsatisfactory results. This is because, although running can burn calories and promote overall fat burning, it lacks targeted exercises for the abdominal area. Many people find that while their limbs become thinner, their waist and abdomen still retain excess fat, failing to achieve a truly flat appearance.
The most effective way to reduce belly fat is not running, but this exercise – jumping jacks.
The jumping jack is a simple exercise that you can learn just by watching. When performing a jumping jack, simply jump while opening your legs and arms simultaneously, clapping your hands together near the top of your head, and landing with your legs standing outward, maintaining a width that is shoulder-width apart. Then jump again to return to a standing position, at a frequency of approximately 70-80 times per minute.
Do not underestimate the jumping jack exercise; many people struggle to maintain it for more than 2 minutes, becoming short of breath and experiencing an accelerated heartbeat, requiring a few minutes of rest. However, it cannot be denied that the weight loss effect of jumping jacks, especially for belly fat reduction, is quite significant.
Research indicates that 10 minutes of high-intensity jumping jacks can burn as many calories as 30 minutes of jogging. After each session of jumping jacks, you will find that your calves, lower abdomen, and shoulder muscles are sore and require 2-3 days of rest to alleviate the soreness.
Compared to running, jumping jacks require very little space and are not affected by weather conditions. There is no need to specifically go to a park or gym; even in a small bedroom, you can easily start exercising, making it very suitable for those with busy work schedules and limited time.
If you have excess waist and belly fat due to prolonged sitting and lack of exercise, consider starting with jumping jacks. Arrange 10-15 minutes of exercise every night or in the morning, in sets of 2-3 minutes, to achieve a good fat-burning and belly-slimming effect.
Many people have a protruding waistline not only because of subcutaneous fat but also because of excessive visceral fat. Daily jumping jack training can help eliminate visceral fat, promote cardiovascular health, reduce body burden, and improve the efficiency of your internal organs. As visceral fat decreases, your waist and abdomen will shrink rapidly.
Of course, diet management is also an important part of reducing belly fat.
Simply exercising without controlling your diet will not lead to successful weight loss. During weight loss, we need to reduce calorie intake, quit various snacks like fried chicken, chips, and egg tarts, eat more vegetables with meals, consume fewer high-oil and high-salt processed foods, eat until you are 80% full, and avoid late-night snacks and afternoon tea, which can help you achieve better results with less effort.
