Chinese Exercises for Belly Fat


Chinese practitioners of traditional holistic exercise perform weight loss moves to reduce belly fat. Chinese medicine espouses the theory that unblocking the body’s meridians (channels) will raise the body’s metabolism and help burn fat naturally. Chinese abdominal exercises aid in burning belly fat by employing “lift, hold and release” actions that are effective in reducing abdominal sag while massaging the abdominal wall and abdominal organs. Perform the following exercises on an empty stomach.

Abdominal Lift

  • Stand erect with your feet shoulder-width apart. Placing your hands above each knee, place your fingers on the inside of each leg. Strongly exhale through your mouth to empty lungs. Without taking in a breath, immediately employ your abdominal muscles, lifting the abdomen up and back toward your spine. Lift as high as you comfortably can and hold for five to 10 seconds, still not breathing in. Slowly relax your abdominal wall, allowing everything to fall back into place, then take a deep breath. Repeat two or three times as a beginner and build to five or six rounds. After the final round, stand upright, allowing your arms to hang loosely at your sides. Raise both arms in front of and above your head simultaneously, taking a deep breath. Stretch as high as you can comfortably. Hold your breath for a few seconds, feeling the stretch in your abs. Bring your arms back to your side, gently exhaling.

Forward-Backward Bend

  • The forward-backward bend stretches the front and back of your abdominals aiding in your body’s natural balance. Throughout these movements, stand with your feet hip-width apart and arms hanging at your side. Slowly bend forward until your chin almost touches your chest and continue to bend farther forward, concentrating on a progression through your upper back, mid back and lower back. Continue to hang at the deepest bend, take three deep breaths and allow the release of all tension. Feel the stretch in your back and legs and the blood flowing to your head. Tighten your belly when exhaling and relax on the inhale. Take a fourth breath, slowly roll up imagining your spine rolling up a wall. Keep your weight on the front of your feet. Next, to stretch the abdominals, slowly raise your arms in front of you, taking one long breath. As you raise up, lift your head back and arch your spine in one smooth motion, arching your spine as far as you comfortably can. Take three slow, deep breaths and feel the stretch in your arms and abs. On the third breath, begin to straighten your body while spreading your arms to your sides and, ultimately, to the starting position at your sides. This is one complete round. As a beginner, perform three rounds, building to 10 or 12 rounds.

Toe Circles

  • Lie flat on your back without a pillow, arms at your sides, palms down and feet together. Breathe slowly and deeply, raising both feet six inches and keeping legs straight. Point toes and move your feet in 2 or 3 small circles, clockwise and counter-clockwise. Lower feet to mattress and repeat 2 or 3 times, ultimately building to 10 or 12 rounds.

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  • Photo Credit belly of a girl in a pink towel image by silviaantunes from Woman exercising on cliff 2 image by Pontus Edenberg from yoga pose utanasana, forward bend image by Susan Rae Tannenbaum from
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