Refuse to be a "belly woman"! Japanese experts: 10 seconds of backward stretching to slim waist exercise is more effective than stick-ups and sit-ups

If you want to say goodbye to your annoying belly, you need to exercise your abdominal muscles. Japanese yoga experts and physical therapists will tell you the secret to having a flat belly in just 10 seconds! Abdominal muscle training is not as difficult as you think.

"If only my belly wasn't so protruding, I would look thinner...", "If I didn't have a beer belly, I could wear T-shirts without any worries!", "Protruding lower abdomen" is always the number one worry. When it comes to slimming down your belly, abdominal muscle exercises are the thing to do. The importance of abdominal muscles has always been emphasized. In addition to improving low back pain, it can also improve body shaping and athletic performance.

To exercise the abdominal muscles, stretch them

As a Japanese yoga expert and physical therapist, Naoto Nakamura tells everyone the fastest and best secret to slim down your belly, which is to exercise your abdominal muscles by "stretching". It is so simple that everyone can continue to do it in daily life. It will not make you tired at all, but it can definitely have an effect on the abdominal muscles. In addition, you can develop a physique that is easy to lose weight, your body shape will improve, and your body and mind will become healthy.

Sit-ups can easily cause compression of the heart and internal organs

If you hunch your back, your chest will shrink and the position of your ribs will drop. The dropped ribs will flatten the internal organs underneath. However, due to the limited space in the stomach, the flattened internal organs have nowhere to go and have to bulge forward, causing a bulging lower abdomen.

In order to "make the belly hollow", tightening the belly by contracting the abdominal muscles such as doing sit-ups will put more pressure on the heart and internal organs. Not to mention losing weight, the increased blood pressure and poor blood circulation caused by compression are actually very dangerous to the body.

Stretch your abdominal muscles and your belly will become thinner instantly

Stand in front of a mirror, place your hands on your waist, and lean your upper body back. First, the ribs will lift upward. At the same time, the belly will be stretched along with the fat accumulated around the belly button. If the fallen ribs can be pulled up and the space where the internal organs are located can be expanded, the internal organs that previously could only protrude outwards can smoothly return to the correct position. As soon as you start stretching your abdominal muscles, your belly will become thinner immediately. In addition to the internal organs returning to their optimal position, blood pressure and autonomic nervous system can also be adjusted naturally.

10-second abdominal stretch basic exercise

Not limited by time or space, only takes 10 seconds! Stretching the abdominal muscles is a correct abdominal muscle exercise conceived based on the human body mechanism. First, we stretch the front of the abdomen. There are two key points.

The first is to stabilize the pelvis and wait until the chest returns to a higher position before starting to stretch the abdominal muscles. Next, remember the feeling of stretching your belly as you lean back. We should have this awareness in our daily lives. After stretching, keep your stomach in the stretched position for at least 5 minutes.

Step 1 / Lift your toes

Stand with your feet waist-width apart and parallel to each other. Lift your toes off the ground so that your body's center of gravity is in the correct position.

Step 2／Cross your fingers and place them behind your head

With your thumbs facing downwards and your fingers crossed, use your hands to support yourself while lifting the back of your head and exhaling.

Step 3／Lean your upper body back

While inhaling, tilt your upper body back and maintain 2 breathing cycles. Keep the posture of almost falling but not falling, and exhale all the air for better effect!

This can activate muscles throughout the body, especially if you do it after getting up and before going out in the morning. Not only will your metabolism for the whole day improve, but you can also achieve a better effect of slimming your belly. Remember, only persistent exercise will produce results!

Source: Gaobao Book Edition "Lean Back to Lose Weight: 10 Seconds to Get Rid of Your Belly Fat, a Revolutionary Stretching and Slimming Gymnastics Suitable for Everyone" / Author: Naoto Nakamura

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※This article is authorized by VOGUE magazine and is prohibited from being reproduced without permission.