Correct abdominal exercises: Avoid these 3 mistakes that make it difficult to slim your waist

To reduce waist size and get six pack abs, one of the first things that comes to mind for many people is crunches. But in reality, doing abs alone is not enough to reduce waist size.

Reducing belly fat depends not only on abdominal exercises but also on overall movement, posture, amount of belly fat, nutrition and exercise selection. To avoid wasting your training efforts, people need to avoid the following mistakes:

Just do sit-ups

Many people believe that if you want to lose belly fat quickly, you need to do a lot of sit-ups. However, traditional sit-ups only affect the front abdominal muscles and do not fully activate the deep muscles such as the transverse abdominis or oblique muscles. These are the muscle groups that will contract when tightening the waist, according to the health website Verywellfit (USA).

Exercising your abs a lot does not necessarily help reduce belly fat well.

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In fact, single exercises that only impact the front abdominal muscles will not create enough metabolic stimulation to burn fat. Instead, in addition to front abdominal exercises, people also need to combine with plank, side plank, mountain climber exercises to activate the entire abdominal area.

Does not burn body fat

One of the most common misconceptions among beginners is that they should train more in a certain area to burn fat. However, biology doesn’t work that way.

Because when you exercise, your body mobilizes fat from all over to create energy, not just from the active muscle area. For example, when you do abdominal exercises, your body will burn calories overall. Abdominal fat will only decrease if you create a calorie deficit through diet and full-body exercise. Even if your abdominal muscles develop strongly without a calorie deficit, the fat layer will still cover the abdominal muscles. As a result, the waist cannot be reduced even though the abdominal muscles are thick.

To increase fat burning throughout the body, in addition to strength exercises, people need to do cardio exercises such as jogging, cycling or swimming.

Abdominal exercises too heavy and too often

This is not necessarily a mistake when doing abdominal exercises, but it is only suitable for people who want to thicken their abdominal muscles. Doing a lot of crunches, especially with weights, will put a lot of pressure on the abdominal muscles. This exercise can help reduce belly fat but does not necessarily make the waist smaller.

The reason is that using heavy weights and practicing continuously will cause the abdominal muscles to thicken. Because the muscles develop under the layer of fat that has not yet melted, the abdomen looks bigger on the outside.

For those who want to train to have clear and thick abdominal muscles, this exercise method may be suitable. However, for those who want to reduce their waistline but do not need to thicken their abdominal muscles, too heavy and frequent abdominal exercises may not be the right choice, according to Verywellfit.

Source: https://thanhnien.vn/tap-bung-dung-cach-tranh-ngay-3-loi-khien-eo-kho-thon-gon-185251107123725953.htm