A well-toned figure is marked by a waist and abdomen free of excess fat, featuring an attractive hourglass waist and well-defined abdominal muscles. However, for those who do not enjoy exercising and have a penchant for indulging in delicious foods, the layers of fat around the waist and abdomen can not only distort your figure and make many clothes unmanageable, but also lead to various health issues. Excessive waist and abdominal fat may indicate an excess of subcutaneous and visceral fat, with the internal organs covered by thick layers of fat, making cardiovascular diseases more likely. A prominent waistline can not only affect one’s appearance but also lead to a lack of confidence, and an oily appearance is not advantageous in the workplace. To get rid of the excess fat, one must control their diet and increase physical activity. In terms of diet, it is crucial to reduce snacking, takeout meals, afternoon tea, and late-night snacks, and limit oneself to three meals a day with a recommended ratio of staple food: meat: vegetables of 1:1:2. This is a widely recognized fat-reducing meal combination that can balance dietary nutrition while effectively controlling calorie intake, allowing you to gradually slim down. To specifically target the reduction of waist and abdominal fat, it is necessary to intensify fitness training. Here are 7 exercises to help you comprehensively train your waist and abdomen, achieving a firm abdominal line. Exercise 1: Russian Twists – Sit with your core muscles tightened and hands clenched, legs slightly bent and lifted off the ground to maintain body balance, perform left and right twisting movements 15 times for 4 sets. Exercise 2: Supine Leg and Arm Touch – Lie on your back with knees bent and feet flat, hands by your sides, and use your abdominal muscles to touch your left and right hands to your feet, repeating the movement for 4 sets of 20 seconds each. Exercise 3: Side Plank Twist – Support your body on the ground in a side plank position, keeping your body in a straight line like a plank, tighten your core and twist your torso, inserting the upper hand towards your waist, perform 10 times and repeat for 4 sets. Exercise 4: Straight Leg Crunch – Lie on your back with legs straight up, tighten your core muscles, curl your upper body, and touch your feet with your hands, perform 10 times and repeat for 4 sets. Exercise 5: Elbow to Straight Arm Plank – Support yourself on a mat with your head, shoulders, hips, and feet in a straight line, tighten your core, and alternate between bent elbows and straight arms for 30 seconds, repeat for 4 sets. Exercise 6: Alternating Leg Raises – Sit with your hands on the ground for balance, and alternate lifting your legs into the air, perform for 30 seconds and repeat for 4 sets. Exercise 7: Jumping Jacks – Stand and then jump while opening your legs and clapping your hands together in the air, jump again and return to the initial standing position, repeat for 30 seconds and perform for 4 sets.
