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What exercises can you do to lose belly fat?

2026-01-09 02:27:38 female

What exercises can help reduce belly fat? Analysis of hot topics across the Internet and scientific methods

In the past 10 days, discussions about fat loss and abdominal shaping have once again become a hot topic on social platforms. Combining hot topics on the Internet and suggestions from authoritative health bloggers, we have compiled the following scientific and effective exercise methods to help you lose weight in a targeted manner.

1. Top 5 belly fat reduction exercises that are hotly discussed on the Internet

What exercises can you do to lose belly fat?

exercise typeheat indexRecommended daily durationMain fat burning parts
HIIT high intensity interval training★★★★★20-30 minutesWhole body (focusing on waist and abdomen)
Plank★★★★☆3 groups/1 minute each groupcore muscles
skipping rope★★★★15-20 minutesWaist and abdomen + lower limbs
swimming★★★☆40 minutesWhole body balance
bicycle riding★★★more than 30 minutesWaist and abdomen + legs

2. The new method of reducing belly fat that has become popular recently

According to data from platforms such as Douyin and Xiaohongshu, the following two innovative training methods have seen a surge in discussions recently:

method nameAction pointsCalories burned in a single session
Russian swivel upgraded versionWeight bearing + alternating leg raisesAbout 80 calories/10 minutes
Crawling training methodBear crawl + crocodile crawl alternatelyAbout 100 calories/15 minutes

3. Three principles for scientifically reducing belly fat

1.Compound exercise is preferred: Simple abdominal crunches can only exercise muscles and need to be combined with aerobic exercise to burn fat.

2.The key to dietary coordination: Recent hot searches show that a high-protein + low-carbohydrate diet can increase fat loss efficiency by 40%.

3.Work and rest have a significant impact: Lack of sleep can lead to elevated cortisol, directly promoting the accumulation of abdominal fat.

4. One-week training plan recommended by experts

training daycore trainingaerobic trainingtotal duration
Monday3 sets of planksJump rope for 15 minutes30 minutes
wednesday100 Russian twistsJog for 20 minutes40 minutes
Friday200 times of pedaling on your backSwim for 30 minutes50 minutes

5. 3 misunderstandings that must be avoided

1.Local fat reduction myth: Fat consumption is systemic, but targeted training can strengthen muscle lines.

2.Excessive dieting trap: Will lead to a decrease in basal metabolism and form a "fat-prone physique".

3.Neglecting stress management: Stress hormones cause fat to accumulate in the abdomen, and recent research shows that its impact accounts for 25%.

6. Effective diet combinations measured by netizens

time periodRecommended dietheat control
breakfast2 eggs + oatmealAbout 300 calories
lunchChicken Breast + Broccoli + Brown RiceAbout 400 calories
dinnerSteamed fish + vegetable saladAbout 350 calories

By combining recent popular exercise methods and scientific dietary advice, abdominal lines can be significantly improved after 4-8 weeks. Remember, losing belly fat requires comprehensive adjustments in exercise, diet, and daily routine. It is difficult to achieve the desired results with a single method.

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