What to do if your abdominal strength is too weak

Nowadays, people pay more and more attention to taking care of their bodies, especially girls who have higher requirements for their body shape. Many people set the goal of having a six-pack. But girls have weak abdominal strength and it is difficult to train. If you don't practice seriously, you will easily have fat on your waist and abdomen. Now I will introduce you to some methods to exercise your abdominal strength. You can choose a method that suits you according to your physique so that you can have a healthy body.

How to exercise waist and abdomen strength

1. Plank

Plank is such a simple movement, but you may not have expected it to be so effective. When we do plank, we need to use the strength of the waist and abdomen to keep the body straight. The strength of the arms and legs can also be exercised. Doing plank for 20 minutes a day can effectively help you increase the strength of your waist and abdomen.

2. Hula Hoop

In addition to doing plank support, hula hooping can also be used as another way to exercise abdominal strength. If you have time to hula hoop every day, it can not only improve the strength of your waist and abdomen, but also help to lose belly fat. It is very easy to learn how to hula hoop, and you can even do it while watching TV, but you need to hula hoop for half an hour to be effective.

3. Exercise Ball

It’s okay if you don’t like hula hooping, we can also choose fitness balls for exercise. Fitness balls are very elastic and can help train the strength and muscles of the waist and abdomen. There are many movements that can be performed in conjunction with fitness balls, and you can find tutorials online. But you should buy a good quality fitness ball so that you don’t have to worry about hurting your waist and back during exercise.

Fitness and fat loss meals

Several dietary principles are listed for fat loss partners

1. Please ensure the intake of staple food for three meals.

2. High protein and low fat. Avoid chicken, duck, pork and other poultry and livestock (except chicken breast). Although they also contain certain protein, they are also high in fat. It is not cost-effective to consume so much fat just to supplement the protein. Eat more fish, which is high in protein and low in fat.

3. Eat less carbohydrates from refined grains such as rice and noodles, and eat more carbohydrates from coarse grains such as corn, sorghum, and oats. Coarse grains are not like fine grains such as rice and noodles. They are slowly digested carbohydrates (low GI), so they will not release calories as quickly as fine grains and cause fat accumulation, which is beneficial for fat loss. But if you cannot eat whole grains as your main meal, then just eat rice and pasta normally. Don't stop eating rice because of this. Please ensure that you have enough staple food.

4. Eat less fried, pan-fried foods and try to choose steamed or boiled foods.

5. Absolutely no snacks or drinks, and absolutely no biscuits, potato chips, etc. Rice contains 1.15 kcal/g; potato chips contain nearly 6 kcal/g. Two taels of rice contains 115 calories, while 100g of potato chips (a large bag of Lays potato chips is 75g) contains 550 calories. Basically, a bag of potato chips is equivalent to 6 taels of rice. Some people who want to lose weight don't eat regular meals, but eat biscuits, shachima, and red bean paste cakes. This is really missing the point!

6. If possible, please consider eating small meals frequently. Increase your food intake by eating smaller amounts between breakfast and lunch, and between lunch and dinner, and spread the amounts of lunch and dinner over the other two meals. The so-called snacks do not require you to eat too much. A glass of milk, an apple, or a corn are all simple snacks. Their function is to increase your sense of fullness and your basal metabolism, as well as reduce your lunch and dinner intake.