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Tai-chi Practice Can Help Shed Belly Fat. 10 Moves to Practice

Tai chi has been described as “meditation in motion.” According to a study, published in the June 2021 issue of Annals of Internal Medicine, found that people age 50 and older with central obesity (weight disproportionally packed in their midsection) who practiced tai chi for 12 weeks shrunk their bellies as successfully as those who participated in aerobic exercise and strength training for the same amount of time.

10 Tai chi Moves to Practice

Ready to start practicing Tai Chi for weight loss benefits? Here are 10 Tai Chi moves that will help achieve your weight loss and belly-fat-related goals.

Tai chi walking

Focus on a smooth shifting of weight without wobbling, especially when shifting forward onto the turned-out foot while turning the torso. This is challenging for most beginners. Also try to keep your center of the mass level, i.e., don’t let your body move up and down as you shift weight.

Painting the fence

Wild horse parting mane

To perform better: Try to coordinate the weight shift, turning of the torso, and parting of the arms in a flowing motion. Feel the legs pushing the pelvis forward, feel the spine rotating the shoulders, feel the arms being propelled by the shoulders, albeit in slow motion.

Brush knee

Try to coordinate the weight shift, turning of the torso, and the push/brush movement in a flowing manner, again feeling the legs pushing the pelvis forward, the spine rotating the shoulders, and the arm movements being driven by the shoulders.

Leg kick

Sumo squats

Learning to perform this exercise will help you get into the lower squat stances, improve hip flexibility and strengthen your legs and core.

Cloud hands

Instep kick

Trying to learn to perform the powerful kicks in tai chi requires an increase in energy utilization or calorie use.

Standing plie

If you are a Beginner you might feel a burning sensation in your quads. Eliminate this burn by relaxing the quads—other muscles (glutes, abs, back muscles) will pick up the slack and maintain the posture. Beginners also tend to allow the lower back to lapse into a curved form. Try to correct this through the mental cycle until the correct posture becomes second nature. Although you do not move in this form, you are activating muscles and burning calories.

Cossack squat

Note: Anytime an exercise shifts levels, such as going up and down, it requires 3x the calorie burn as performing an exercise on the same level.

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