We all know that obesity is not good for the body, but compared with obesity that is very uniform all over the body, waist obesity (abdominal obesity) is more destructive to the health.
A European study of more than 43,000 adults followed up for 12 years showed that:
For every 11cm increase in waist circumference, 10 kinds of cancers related to obesity (such as renal cancer and liver cancer) increase by 13%, and the risk of colorectal cancer increases by 22%.
Simply put, the thicker the waist, the shorter the life.
The size of waist circumference is no longer a question of whether to look good or not, but also an important indicator to measure a person’s life span.
Fat or not, waist circumference also has a say,
In medicine, we are used to using body mass index (BMI, equal to the square of weight ÷ height) to measure whether a person is fat or not.
For Chinese adults, it is generally believed that BMI between 18.5 and 23.9 is normal weight, between 24 and 27.9 is overweight, and above 28 is obese.
However, statistics show that even those with body mass index within the normal range still have about 14% abdominal obesity.
Abdominal obesity not only causes fat to accumulate under the belly, but also brings trouble to the liver, pancreas, gastrointestinal tract and other parts of the belly, making everyone [fat], so abdominal obesity is also called [visceral obesity].
Abdominal obesity is a relatively hidden obesity, which is not so easy to see and needs to be measured with a ruler.
According to current standards, if the waist circumference of adult men is ≥ 90 cm and that of women is ≥ 85 cm, it is considered as [entering the obesity world].
If you also feel that you have a [beer belly], you’d better measure it, weigh it and calculate it. If you exceed the standard, you may have to lose weight.
Method of waist circumference measurement:
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Find the two points at the bottom of the ribs and the top of the hipbone on both sides of the body, take the midpoint of the line connecting the two points, and surround it horizontally with a tape measure (clinging to the skin without compressing it) to measure the waist circumference.
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When measuring, take off or pull up your coat, stand up straight, and breathe slowly. Do not hold your breath or suck your stomach. Repeat the measurement 2-3 times to ensure accuracy.
5 Movements to Help You [Skinny Waist]
There is no so-called [local fat reduction], so thin waist cannot rely on sit-ups and other [belly training] movements.
Skinny waist also requires body fat reduction, but how can it be reduced faster?
Dr. Clove recommends a high-intensity intermittent exercise (HIIT) training method consisting of 4 movements.
HIIT can effectively exercise the main muscle groups of the body and perfectly combine aerobic training and resistance training.
Time-saving, effective and scientific, it has also been strongly recommended by the American Sports Medical Association (ACSM).
Let’s take a look at it quickly!
Action 1: Climbing the Mountain
This movement looks like climbing a mountain. First, support the floor with both hands and push forward alternately with both legs.
During the whole process, you need to keep your waist level naturally, your stomach tightened and breathe rhythmically.
Don’t stop after this action is over, let’s change to the next action immediately.
Action 2: Alternating Flat Support
First of all, like the flat support, the waist should be kept horizontal, the eyes should be down, the neck should be relaxed, and the elbows and shoulders should be in a vertical line.
Then the big arm exerts force and alternately straightens the arm to support the body. At this time, you may swing left and right, but this is a normal phenomenon.
But this is not the best yet, let’s watch the next move!
Action 3: Boxer
First of all, lift your hands across your head and stretch your opposite legs back. Imagine folding your upper body and lower body and curling up your body until your palm hits your knee and the action is completed.
When this movement is just started, there may be problems such as unstable standing or unsmooth movement, but you can reduce the speed to ensure the quality of the movement first.
But in addition to the whole body movements, how can abdominal muscles be less?
Action 4: Lift your legs
You need to lie on the yoga mat with your arms and waist close to the ground and your lower abdomen lifting your hips [lifting] up your legs.
Lift to the highest point, pause slightly, and slowly return to the starting position.
Exhale when lifting your legs and inhale when lowering your legs.
The above four movements are all aimed at the core exercises. In order to be symmetrical, the back and buttocks should also be taken care of, so finally add a back muscle exercise: buttock bridge.
Action 5: Hip Bridge
Take your shoulders and feet as the fulcrum, slowly raise your waist, buttocks and thighs, and slowly lower them after holding for 5 seconds.
The whole action plan is very flexible:
You can set 40 seconds for each group of actions, do as many times as possible, rest for 20 seconds, cycle for 3 times.
This intermittent training method is more suitable for improving explosive force and has stronger fat reduction effect than traditional aerobic exercise.
Most importantly, a training takes only 15-20 minutes, which is very suitable for people who do not have time to go to the gym.
Remember the above 5 actions, the next exercise will be more efficient!