To restore elasticity to the area below the navel and get rid of the feeling of a “cotton” belly, you don’t need to do hundreds of crunches or fast. Noticeable results can be achieved in a few weeks by performing a short set of 3 simple movements that takes only 3-4 minutes. It gently activates the deep core muscles, improves posture and restores mild tension in the lower abdomen.
Experienced specialists recommend this light complex, which can be easily included even in the morning ritual or a break between tasks.
1. Abdominal vacuum
Sit or stand straight with your hands on your hips.
Take a deep breath, then exhale completely and draw your stomach inward, as if you want to press your belly button to your spine.
Stay in this position for 10–15 seconds, breathing calmly.
Relax slowly.
Repeat 5-6 times.
2. Bridge
- Lie on your back, knees bent, feet flat on the floor, arms along your body.
- As you exhale, slowly lift your pelvis up, tensing your buttocks and lower abdomen.
- Hold for 2-3 seconds at the top.
- As you inhale, gently lower your pelvis.
- Repeat 12-15 times.
3. Scissors lying down
- Lie on your back with your hands under your lower back for support.
- Raise your straight legs 20–30 cm from the floor.
- Slowly open and close your legs like scissors, without letting them fall to the floor.
- Perform for 1 minute, maintaining tension in the lower abdomen.
Breathe evenly: exhale as you force, inhale as you relax. Focus on quality, not speed. Make movements consciously, feeling the work of the deep abdominal muscles.
For visible results, perform the complex daily or every other day. After just 5–7 days, you will notice that your breathing has become freer and your stomach is tighter. After 10–14 days, the feeling of sagging below the navel will disappear, and you will again feel confident even in tight-fitting clothes.
