In the evening, many people feel that their stomach has become dense, as if it is bursting from the inside, especially after a heavy lunch. It doesn't necessarily have to do with nutrition. Most often, the reason is a weakening of the deep core muscles, which no longer support the internal organs in a compact position. Hence the feeling of heaviness, shallow breathing, and slight stoop.
But you can restore the feeling of composure without twisting and planking. One gentle movement is enough, which takes less than three minutes and is suitable even before bed.
Lie on your back, knees bent, feet on the floor. Place your palms on your lower abdomen, just below your navel. While exhaling longly through your mouth, slowly pull your stomach inward, as if you want to press it to your spine. Feel a slight tension under your fingers – this is the transverse muscle, your internal corset, working. Hold this position for 8–10 seconds, breathing shallowly. As you inhale, gently relax.
Repeat this movement 6-8 times. Don't rush. It is important to feel the muscles working, and not to do it quickly.
This exercise activates the deep abdominal muscles, improves posture by engaging the core, and helps the internal organs move into a natural position.
