26d (edited) • General discussion
Day 11 of my Spring Fitness Reset
Have you heard of the '4+1' method? This Zen-inspired movement is taking the fitness world by storm for its ability to boost lymphatic drainage and target stubborn belly fat.
A 2025 Study (Read the study here: https://pubmed.ncbi.nlm.nih.gov/41008487/
Full Text https://pmc.ncbi.nlm.nih.gov/articles/PMC12469779/) found that participants in the studies achieved a significant reduction in waist circumference of 4.76 centimetres. According to the sources, this decrease in abdominal fat is one of the most pronounced health improvements resulting from the exercises.
This amount of belly fat loss is highly beneficial for overall health, as a 5 cm reduction in waist circumference is known to be associated with a significantly lower risk of metabolic syndrome, type 2 diabetes, and cardiovascular diseases. These consistent reductions in central obesity were generally observed after 12 to 16 weeks of training, which aligns with the timeframe needed to see other significant health improvements like lowered blood press
And the conclusion was that Arm Swing Exercise is an effective intervention for improving body composition, glycaemic control, and cardiovascular health.
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Day 11 of my Spring Fitness Reset
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