Do you need to lose abdominal fat first to train your abs?

Seeing others with four or even eight abs, I believe many people will be tempted to want to exercise their own beautiful abdominal muscles. But I'm sure many people have heard the saying that you need to lose abdominal fat before you want to train your abs, what is the reason for this? In the end, do you want to lose fat before practicing abs?

Do you need to lose abdominal fat before practicing abs?

The need to lose abdominal fat for abdominal muscle training is going to vary from person to person. People who are too obese and have too much abdominal fat, with fat content of more than 30% for men and 40% for women, it is better to lose abdominal fat before starting to train abs. And people who are not fat themselves, do not need to specifically go first to fat loss. You can first muscle exercise, increase muscle content, this process not only muscle, but also have a certain weight loss effect.

Why do you need to lose fat before you train your abs

The body is too obese people, too much body fat, their own weight is relatively large, in the exercise to do exercise abs, whether it is to do sit-ups, use the abdominal wheel or other ways, are more difficult to carry out, practice abs effect will naturally be discounted. And the abdominal muscle is in the fat below, if too much excess fat in the abdomen, will make the fat cover the abs, that even if there is exercise out of the abdominal muscle is not visible effect.

How to reduce fat for abdominal muscle

If you want to lose fat before you train your abs, the main thing you need to do is to lose the excess fat in your abdomen, which can be achieved through some effective exercises.

Jogging

Generally speaking, aerobic exercise is very good for weight loss, and jogging is a typical representative of aerobic exercise. Jogging can help to effectively lose excess fat in various parts of the body, and naturally can also lose abdominal fat. You can jog for 30-40 minutes every day, jogging 3-5 times a week, so you can achieve a good weight loss effect.

Air pedal cycling

Lie on the floor with your lower back close to the ground and your hands on the side of your head with your hands open. Raise your legs up and slowly perform the pedaling motion. Lift your upper body, touch your left knee with your right elbow, keep your lower back off the floor, exhale and lift your upper body, hold the position for 2 seconds, then restore. Then touch your right knee with your left elbow, again for 2 seconds, then slowly return to the starting position.

Abdominal curl

Lie on your back on the floor or a cushion with your lower back firmly on the ground. Place your hands on the side of your head with your arms open. Put your feet flat on the floor and bend your knees, tuck your chin towards your chest, contract your abs, exhale and lift your upper body, keeping your lower back off the floor, hold for 2 seconds, then slowly return to the starting position. Do 3-5 minutes a day

Warm tips

Whether it is to train the abs or reduce abdominal fat, it is necessary to adhere to the long-term to have an effect, do not think that you can see the effect overnight.