These exercises are beneficial for both men and women. And not only because they tighten the stomach, but also because they improve metabolic processes in the pelvis, writes the author of the Zen channel Healthy (16+).
Find 5 minutes of free time for yourself to tighten up problem areas, help your figure and, at the same time, improve your health:
Unusual squats
This exercise strengthens the muscles of the legs, thighs and buttocks. In China, this variation of squats is used to reduce abdominal volume, as it stimulates fat burning and strengthens the abdominal muscles.
How to do it:
- Get on your knees with your feet shoulder-width apart.
- As you exhale, squat down on your heels.
- As you inhale, return to the starting position.
- Repeat the exercise for 30-60 seconds.
Classic bridge
Exercise strengthens the abdominal muscles, helping to reduce waist size and tighten the abdomen. It reduces swelling in both the abdomen and legs.
How to do it:
- Lie on your back.
- Stretch your arms along your body.
- Bend your knees.
- As you exhale, gently lift your pelvis up.
- Stay in this position for 10-12 seconds.
- Slowly lower your pelvis.
- Repeat the exercise 5-6 times without sudden movements.
Another bridge option
Exercise strengthens the muscles of the pelvis and abdomen and improves digestion. It also helps strengthen the back muscles.
How to do it:
- Lie on your back. Bend your knees.
- Stretch your arms along your body.
- Cross one leg over the other, or extend one leg straight.
- As you exhale, lift your pelvis, while inhaling, lower it.
- Repeat the exercise 5-8 times.
- Switch legs and repeat 5-8 more times.
