After New Year's feasts, the body often feels “heavy”: the stomach swells slightly in the evening, the hips seem less collected, and movements are sluggish. But this is not weight gain, but a weakening of deep muscles and slower digestion.
There is no need to torture yourself with jumping or counting calories. 3 simple movements for 2-3 minutes a day are enough so that by February 1 the body again feels internal support and the silhouette becomes clearer, even without losing weight.
1. Breathing vacuum – 1 minute
Lie on your back, bend your knees. On a long exhale, gently draw your belly toward your spine, as if you were tucking your navel inward. Hold for 10–15 seconds, breathing shallowly. Repeat 4-5 times.
This “revives” the transverse muscle and starts digestion.
2. Soft bridge – 12–15 times
Lie on your back, legs bent, feet on the floor. As you exhale, slowly lift your pelvis, squeezing your buttocks. At the top point, pull your stomach in even more. As you inhale, lower yourself smoothly.
This strengthens the buttocks and pelvic floor, improves posture and relieves heaviness in the lower abdomen.
3. Walking on the buttocks – 20 steps
Sit on the floor, stretch your legs. Move forward and backward slowly, pushing only with your buttocks. Breathe calmly.
This stimulates the intestines, improves lymphatic drainage in the pelvis and relieves the feeling of “bloating”.
Perform this complex in the morning on an empty stomach or in the evening before bed.
After just 5-7 days, you will notice that there is less heaviness in your stomach, your hips have become clearer in profile, and your jeans do not press.
