What exercises will really help to reduce the stomach
Exercise for lifting the internal organs
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Starting position: lying on your back.
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Take a few breaths and exhales, actively inflating and retracting the stomach, while the chest remains motionless.
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Now exhale completely with an effort and draw in the stomach as far as you can so that a cavity forms under the ribs.
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Starting from the pubic bone, with your fingers, pull the entire complex of organs up, just above the navel. Hands should move intensively, maintaining pressure. The fingers are tightly closed in the form of a shoulder blade.
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Slowly remove your hands, stop pulling your stomach in so that it returns to its original position, and slowly inhale. We return the stomach to its place smoothly and gradually, NOT with a jerk, so as not to get a rebound effect.
“It is IMPORTANT not to breathe during the entire time of tightening the abdomen,” the doctor warns. – The chest should not participate in breathing, make sure that it always remains motionless.
At first, the sensations when lifting the abdomen with your hands can be very unpleasant, the doctor notes.
“Do the exercise every day in the morning and before going to bed 2-3 times,” advises Zhivotov. — To restore the position of the organs, you need to perform the exercise daily, at least 6–8 months, in some cases up to 1.5–2 years. It takes a long time for the ligaments that suspend the intestines to tighten, there is no other way.
The best exercise for stretching the rectus abdominis muscles
“This is how we stretch the entire front surface of the body, especially the stomach,” the doctor explains. — The exercise is as gentle as possible for the lower back, when performed correctly, it does not strain. You can also do it for those who have intervertebral hernias and back pain – the exercise is safe if you follow the instructions exactly.
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Starting position: lying on your stomach on a flat surface.
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We put our hands in front of us at about shoulder level. The hands rest on the floor, the fingers are directed towards each other, if possible, slightly turned towards the chest. Turn your elbows forward as far as possible.
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With our hands, as if we are pulling the floor towards us and at the same time we are pulling the chest forward. The emphasis of the movement is on the forward movement of the chest, we do not bend the lower back! Due to this, we well stretch the front surface of the body. Feel the stretch in your abdominal muscles, especially the rectus muscles.
Strengthening the abdominal muscles lying down
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Starting position: lying on the stomach.
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We put the forehead on the folded hands. We strain the stomach so that your palm can pass between your stomach and the floor. At first, the palm of your hand will not pass – it’s not scary. You will know what to aim for.
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We tighten the stomach and in this position we begin to “play”: we draw in a little more (on the exhale) – we lower it a little (on the inhale). But do not lower the stomach completely so that it does not lie on the floor. It should always be slightly raised above the rug.
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Perform the exercise until you feel fatigue in the abdominal muscles.
For best results, stretch the target muscles before and after exercising.
