If you want to adjust your physique to be easy to lose weight, start by learning "breathing exercises"!

When you breathe correctly, your deep muscle groups (p.18) work efficiently. This chapter introduces the exercise of making the usually unintentional breathing behavior a deliberate one. After repeated practice, the quality of daily unconscious breathing can be improved and the deep abdominal muscles can be gradually activated. Do it 1 to 2 times a day.

No need to exert any effort, breathing exercises in supine position

Figure 1- Lying on your back and breathing naturally

Lie on your back and breathe naturally for 20 seconds.

Figure 2-Reverse abdominal breathing

[1. Reverse abdominal breathing]

Inhale slowly while pulling your abdomen inward. Imagine a smaller area around your belly. After inhaling, return your abdomen to its original position and exhale slowly. 5 times.

Figure 3-Natural breathing

→Breathe naturally for 10 seconds.

Figure 4-Abdominal breathing

[2. Abdominal breathing]

Inhale slowly, but this time inflate your abdomen at the same time. After it is fully inflated, let your abdomen return to its original shape while exhaling slowly. 5 times →

Figure 5 - Forced exhalation

【3. Forced exhalation】

First, inhale like the abdominal breathing in method 2, while expanding your abdomen.

After inhaling, follow the steps below and exhale slowly in small sips while gradually retracting your abdomen. After completely exhaling the air, you need to maintain it for 10 to 30 seconds, while repeating shallow breathing with your chest.

KEEP for 10 to 30 seconds.

The correct order of contracting the muscles around the abdomen

1. When the transverse abdominal muscle moves, the area around the abdomen will become thinner.

2. The oblique abdominal muscles move and the side abdomen contracts.

3. The rectus abdominis moves and the front of the abdomen contracts.

Figure 6-Breathing naturally after relaxation

→Relax and breathe naturally for 20 seconds.

This article comes from Happy Culture's "Super-efficient women's weight loss and muscle strength training: first train the deep core muscles, then train a single part! Change the order of muscle strength training to successfully lose weight and get micro muscle curves