Fat burning power upgraded! 3 tips to strengthen your core muscles

If you want to lose weight healthily, jogging is one of your best choices. When you start exercising regularly, your basal metabolic rate increases, and you can usually lose the first 3 to 5 kilograms smoothly. But as time goes on, you are likely to face a weight loss wall period, and your weight will never go down again. At this time, increasing the amount of exercise is the only way to speed up fat burning. In order to cope with longer jogging distances, fitness coaches emphasize that after 30 to 40 minutes of aerobic exercise, you can do 20 minutes of muscle strength training to strengthen your core muscles.

When you want to increase your exercise volume, such as increasing your jogging distance, core muscle training is essential. (Photography by Huang Zilun)

Fitness coach Mimi said that 30 minutes of aerobic exercise every day, such as walking and jogging, can effectively help lose weight, but when it continues for about 1 to 2 months, the body will adapt to the daily amount of exercise and calorie intake and then try to maintain metabolic balance. At this time, you can add about 20 minutes of core muscle training after aerobic exercise to stimulate muscle stretching to cope with more exercise and increase the basal metabolic rate.

Core muscle group first move: squat

Purpose: Tighten the waist, abdomen, buttocks and thigh muscles and stimulate muscle growth.

Action: Stand about half a step away from the wall, open your feet to shoulder width, put your hands behind the wall, lean your hips against the wall, relax your shoulders and keep them flat against the wall. When inhaling, squat with your knees to 90 degrees and hold for 10 seconds; after exhaling, let your body move upward and return to the original preparatory position. Do this 12 to 15 times.

Squat (Photography/Huang Zilun)

Core muscle group second move: lunge

Purpose: Tighten the waist, abdomen, buttocks and thigh muscles and stimulate muscle growth.

Action: Open your feet shoulder-width apart and take a big step forward with your right foot. When you inhale, bend the knees of your back and front feet. Hold for 10 seconds. At this point, both knees and heels of your back foot are at 90 degrees. When you exhale, slowly return to the original preparatory position. Do this 12 to 15 times.

Big lunge (Photography by Huang Zilun)

Core muscle group third move: platform (plank)

Purpose: Tighten the abdominal, upper arm, chest and thigh muscles and stimulate muscle growth. In yoga, it is also called "stick pose".

Action: Lie flat on the floor with your feet shoulder-width apart and your elbows directly below your shoulders. Prepare while inhaling. When exhaling, lift your abdomen upwards, then use your thighs to lift your knees upwards. Hold for 10 seconds. Then slowly lower your knees to the ground and lower your abdomen. Do this 12 to 15 times.

Platform type (Photography/Huang Zilun)