It often happens like this: the figure as a whole is toned, but the stomach sticks out treacherously, and your favorite jeans no longer meet at the waist. It's not always about being overweight. Most often, the reason lies in weak tone of the deep muscles, stagnation of lymph and chronic tension in the lower back. Soft but very effective practices that can be performed even at home in pajamas help restore a flat silhouette. The author of the Zen channel “Healthy” (12+) spoke about this.
Cat-cow pose
Odes can rightly be sung to this exercise. It is unique in that it involves not only breathing, but also the deep transverse abdominal muscles. They work like a slimming corset, reducing waist size and supporting internal organs. Additionally, the movement creates a soft massage effect for the abdominal cavity, improving digestion.
How to do it (classic version):
- Get on all fours with your arms and legs shoulder-width apart.
- As you inhale, gently arch your back, lift your head slightly and relax your stomach.
- As you exhale, round your back as much as possible, lower your head and strongly pull your stomach towards the spine.
- Do 3-4 slow repetitions, gradually increasing the number to 20-30.
Option for the office (sitting on a chair): Sitting straight, while inhaling, arch your back and inflate your stomach, placing your hands on your knees. As you exhale, round your back, lower your chin and draw in your stomach. Perform 10-12 smooth repetitions.
Important rule: Never perform this pose immediately after eating. It is necessary to wait one and a half to two hours after eating or do the exercise strictly on an empty stomach, so as not to disturb the natural processes of digestion.
Frog pose
This practice can be challenging, especially for those who spend a lot of time sitting, as the mobility of the hip joints decreases over time. However, this is what makes it so useful. The pose perfectly accelerates metabolic processes in the abdominal area, helping to expel excess fluid and reduce swelling. It also perfectly relaxes the lower back.
How to do it:
- Get on all fours, then lower yourself onto your forearms.
- Slowly spread your knees out to the sides, resting on your inner thighs.
- Stretch exactly to a level that is comfortable and does not cause sharp pain.
- Hold the position for 3-4 breathing cycles (one cycle is equal to one full inhalation and exhalation).
- Slowly return to the starting position and repeat 3-4 times.
Happy Child Pose
This practice is ideal for those days when there is no energy for active movements. It allows you to simultaneously relax your lower back, gently stretch your legs and accelerate the outflow of lymph from the abdomen, which directly contributes to reducing its volume. Doing this pose before bed also helps you relax faster and fall asleep more soundly.
How to do it:
- Lie on your back on a flat surface.
- Bend your knees and pull them towards your chest.
- As you exhale, spread your knees to the sides, clasping your big toes or shins with your hands if reaching is difficult.
- Allow your body to sway slightly from side to side, maintaining a comfortable stretch.
- Hold the pose for several breaths, breathing deeply and calmly.
Readers often share in the comments that it was the introduction of such gentle daily habits that gave more lasting results than strict diets and crunches.
If you have problems with the spine, joints or chronic diseases, you should consult a specialist before starting any practice.
