If you want to exercise abdominal muscles, then the above plan is not feasible, and the training difficulty and training time should be increased. It is relatively easy to practice the outline of abdominal muscles, and the lines will be slightly more difficult.
Keep exercising. First of all, your stomach is big. To put it bluntly, you still have too much fat in your stomach. Even if you do 100 sit-ups every day, your abdominal muscles will not come out. If you want to lose weight, all you have to do is keep doing aerobic exercise, such as running, skipping rope and hula hoop. However, it should be noted that you should try to keep exercising three times a week, with an interval of about 2 days, and keep exercising for more than 40 minutes each time. Don't use the same frequency, so you can burn fat.
If you can't persist in running twice, you don't have to read what I have below. If you can stick to it, that's good. Do not doubt yourself. Set a small goal first, 1 month, and see how you can change. The charm of sports is to let you see the change and give you the motivation to continue.
The classic theory of diet control and fitness, three points depend on practice and seven points on eating, even if you just finished running 1 hour, another cup of milk tea and a dessert can make your efforts in vain. How to lose fat depends on your consumption is greater than your intake. Now that you have decided to have thin belly, you should keep your mouth shut, try to eat less food with high fat content, try to eat less oil, don't eat too much at a meal, and try to eat less.
Adequate sleep, the importance of sleep quality, I believe everyone knows that adequate sleep can make you feel good all day, so that you will not blame the fatigue caused by exercise and eventually lead to giving up exercise. In addition, adequate sleep won't make you too excited at night, which largely avoids bad habits such as staying up late for a long time, eating snacks and taking supper.
If you just decide to run, I suggest you don't run too often every week, because you will feel uncomfortable when you are new to long-distance running. Intermittent rest will make your body recover as soon as possible and adjust to start your next run as soon as possible. Secondly, running itself is a relatively boring sport. If you do it too often, you are likely to get bored.
Then I suggest you join other training after running, which can not only reduce fat more effectively, but also reduce the boredom caused by simple running. There are many specific training moves on the Internet. You can find them yourself. I only recommend a few here: belly crawl, opening and closing jump, squat jump, flat support and push-ups. These are relatively simple actions that everyone can basically accept. I hope everyone can give it a try.
Regarding the knee and spine injuries caused by running, here I will talk about the relatively standard running movements. You should not run too fast, keep your back straight, keep your knees bent, and swing your arms normally, so as not to get hurt.
Want to have obvious changes in the abdomen, or combine aerobic exercise.