A fitness trainer's video claiming that doing planks and scissor kicks for one minute before sleep can help reduce belly fat is gaining popularity.

 

According to the British media Daily Express on the 4th (local time), fitness trainer and TikToker Cindy Ross revealed, "Doing two movements for one minute before sleep can eliminate belly fat," by demonstrating a one-minute plank and a scissor kick pose. Cindy Ross added, "The important thing is that you can see changes in just five days if you combine it with your diet." Netizens who watched this video commented, "It's been five days since I followed the video, and I started to see some changes," and "The plank position was difficult at first, but it gets easier as you do it." The video also garnered 7.4 million views, becoming a hot topic. Here, we explore the methods and effects of the plank and scissor kick as explained by Cindy.

◇Isometric exercise plank helps not only with dieting but also with lowering blood pressure

 

The plank exercise is as follows: lie face down on the floor, bend your elbows, and lift your body. Support your body with both arms and feet, and pull your toes toward your shins. Keep your elbows at a 90-degree angle, and ensure that your head and body form a straight line. Isometric strength exercises like the plank lower blood pressure. Isometric strength training involves muscle contraction without changing the length of the muscle.

 

Exercises that involve tightly gripping with both hands, hanging from a pull-up bar for a long time, as well as static holds like planks and bridges, are typical examples. These types of exercises help lower blood pressure more effectively than aerobic exercises or other strength training.

 

◇The classic side plank is perfect for losing stubborn belly fat; there are various methods.

The best exercise for reducing lower belly fat is the scissors kick, performed lying on the floor with your gaze directed toward the ceiling. Place your palms on the floor. Then, extend your legs straight out. Lift both feet to about a 45-degree angle facing forward, engage your core, and raise your upper body. Maintain this position and focus on crossing your legs side to side, aiming to stimulate the lower abdomen and inner thighs.

 

At this time, the crossing of both feet resembles scissors, which is why it is called a scissors kick. There are methods not only to move in left and right directions but also to lift and lower the position vertically. When lifting up or lowering down, it is important to be conscious of not bending the ankles. Additionally, it is crucial to prevent the legs from touching the ground when they descend.

 

◇Diet control is essential to lose belly fat

 

However, doing only abdominal exercises does not necessarily mean belly fat will disappear quickly.

 

Moderate meal portion control is also necessary. The basic requirement for weight loss is to limit calorie intake, and this should be considered along with healthy eating patterns. In particular, it is advisable to limit simple sugars. Simple sugars refer to monosaccharides (glucose, fructose, galactose), which are the fundamental units of carbohydrates. Among these, fructose, which is abundant in fruits and honey, increases the production of triglycerides when broken down, leading to hyperlipidemia or increased body fat.

 

Additionally, it is important to consume enough dietary fiber. Dietary fiber has low calories and glycemic index. Since it delays the absorption of other carbohydrates and fats, it is recommended to eat plenty of fiber-rich side dishes such as vegetables, seaweed, mushrooms, and beans when eating rice or meat. Furthermore, increasing the intake of proteins such as egg whites, tofu, beans, low-fat milk, plain yogurt, and chicken breast is also essential.

 

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There is also a plank challenge.

Oh...

So, it seems to also help with belly fat.

 

Any kind of exercise

Diet management seems to be the top priority.