The era of showing off your belly has arrived. Go to bed every day and practice 3 tricks to lose your belly.

When opening Facebook and Instagram, many people have discovered that as the weather gets warmer, more people are showing off their abs. They can’t help but wonder: “I’m also exercising, so why is my abdominal fat still as concentrated and my belly still as big?” Fitness coaches believe that this is probably caused by incorrect training methods. If you spend a little time every day doing abdominal muscle strength training and persist, losing a slim belly can be very easy!

Office workers often have fat accumulated in their abdomens due to busy work, irregular diet and lack of exercise. They have a potbelly and feel their stomachs are heavy when they sit on a chair and have difficulty walking when they stand. In order to solve the problem of abdominal obesity, more and more people force themselves to exercise. However, after exercising for a period of time, many people look at themselves in the mirror and wonder, "Why is my belly still the same size?"

Fitness coach Martin Ting said that if you can’t lose belly fat no matter how hard you exercise, the problem may be that you are not exercising correctly. The correct way to slim down your belly is to start from three aspects: balanced diet, proper exercise and improving bad habits. In the exercise part, there are four common wrong exercise methods that cause a mountain of belly fat.

[Four NG habits for exercising your lower abdomen]

1. Do not do strength training: Maintaining the level of muscle strength can reduce the loss of muscle mass and increase the basal metabolic rate. The basal metabolic rate is closely related to muscle mass. Increasing muscle mass can allow the body to burn more calories and reduce fat accumulation.

2. Aerobic exercise time is too short or too long: If the time is too short, the fat burning effect cannot be achieved. It is recommended that aerobic exercise should last for more than 30 minutes each time; but don’t do it for too long at once. Aerobic exercise lasting more than 1 hour can easily lead to an increase in cortisol, causing muscle breakdown, which slows down the body’s recovery and even reduces immunity.

3. Insufficient intensity of aerobic exercise: When burning fat through exercise, you should not only consider the time of aerobic exercise, but also the intensity of exercise. If the intensity is too low, fat cannot be burned effectively. It is recommended that the intensity of aerobic exercise should reach a level where you can breathe heavily for 6 to 7 minutes, but the actual situation still needs to be considered based on your personal mental and physical condition.

4. Unchanging method: Always choose the same aerobic method, the same speed, and the same resistance. After a long time, the body will gradually adapt and the relative exercise efficiency will become worse. Therefore, when you find that you are proficient in a certain exercise course, don’t forget to increase the difficulty appropriately or challenge more advanced training content.

Follow the trend of showing off your belly and practice these 3 moves in bed every day

In the "belly-flashing era", if you don't know how to effectively exercise your lower abdomen besides jogging, cycling, swimming, basketball and other sports, Coach Martin recommends starting with the following 3 movements. As long as you spend 15 to 30 minutes exercising every day, combined with a balanced diet and persevere, you will soon be able to join the ranks of belly-flashing Internet beauties or handsome men.

1. [Swing your legs up and down]: Lie on your back with your palms facing down on both sides of your body. Straighten your legs and lift them up about 15 cm off the ground. Swing your legs up and down and coordinate with your breathing.

2. [Cross your legs]: Lie on your back with your palms facing down on both sides of your body. Open your legs about shoulder-width apart. Straighten your legs and lift them up about 30 cm from the ground. Cross your legs when exhaling and return to the original position when inhaling.

3. [Lower Crunch]: Lie on your back with your palms facing down on both sides of your body. Straighten your legs and lift them up about 15 cm from the ground. When you exhale, move your knees toward your head and bend your knees 90 degrees. When you inhale, return to the original position.