To train your abdominal muscles, start with visceral fat! Super effective abdominal breathing method to help lose weight

It's impossible to wear fashionable short tops unless your belly gets smaller. But it is not enough to just exercise the surface of the muscles. If you don’t start from deep inside, there will never be any results!

"I want to start exercising my abdominal muscles!" Many people have this idea, but if you suddenly start doing abdominal exercises, you usually can't sustain it for a long time. In particular, most girls rarely use their abdominal muscles in daily life, so if they can pay attention to their abdominal muscles in daily life, the effect will be more obvious.

You may not have realized that when you were a baby, you used your abdominal muscles to do whole-body exercises to crawl forward. However, once we grow up and start to walk, we rely on our feet and even forget how to use our abdominal muscles.

So, let’s go back to the abdominal breathing method (draw in abdominal breathing method) in our infancy, and start from the deep muscles (= the center part) that have been dormant for a long time and covered by fat! Even if you don’t exercise at all, don’t worry. As long as you are willing to work hard for two weeks, you can train your abdominal muscles into beautiful lines through these two movements.

Do a check for yourself first! How many of the following 5 points do you agree with? !

1. Hunchback

2. People who look down with their shoulders slumped forward

3. Frequent back pain

4. You can’t get up without your hands

5. No exercise at all now

[The first step / Learn to breathe with your abdomen, the "draw in" abdominal breathing method]

The so-called "draw in" means doing abdominal breathing while feeling the pressure in the abdominal cavity. "Stand straight and breathe deeply, filling your abdomen with air. Hold your breath for a few seconds. Then exhale forcefully as if letting your expanded abdomen collapse in one breath. After exhaling completely, hold your breath for a few seconds." The best thing about this method is that it is simple and does not take up too much time. Furthermore, it can be done whether you are standing, sitting, or lying down.

A. Lie flat on your back with your knees bent and your hands between the floor and your waist. By using your abdominal strength to press your hands toward the floor while doing "draw in", you can easily feel the changes in your deep muscles.

B. Standing draw in breathing method: Open your feet to shoulder width, put your palms together and stretch them upwards. Make your ears, shoulders, waist, knees, and ankles form a straight line and use this position to do a "draw in".

C. Seated draw in: Do not bend over or hunch your back, keep your upper body upright, and sit on a chair to do the "draw in". You can exercise even if you only have a one-minute break from work, so it’s perfect for people who are busy in the office.

[The second method: do the draw-in breathing method while moving your abdomen up and down, advanced version]

If you suddenly engage in intense exercise, you will feel tired and naturally will not be able to last long. It is better to do what you can every day, which will achieve the desired effect. Extend from lying down and doing the draw in breathing technique to reduce the abdomen. First, lie flat on your back with your knees bent, your shoulders pressed against the floor, and your palms together, stretching your hands upward. Next, lift your waist up, so that your shoulders, abdomen and knees are in a straight line and maintain it. This method is very effective for exercising the buttocks and inner thighs.

A: Lie on your back with your knees bent and your hands spread out. Inhale slowly, letting your abdomen expand. Continue for a moment, then move on to the next movement.

B: Stretch your palms inwards toward your chest. At the same time, lift your chest and waist upward. This movement may seem easy, but it can be quite strenuous for people who lack exercise. Repeat the upward and downward movements ten times.

C: High heels are a good tool for exercising the trunk. Remember not to walk on your toes, but to straighten your back, take big steps, and walk with the entire sole of your foot.

The above simple, effective and gentle abdominal breathing method is very suitable for girls who just want to exercise their abdominal muscles. It is recommended that you start practicing by lying down, then try standing, sitting, and then try the advanced version. Once you get used to it, you can easily integrate the draw-in breathing method (abdominal breathing method) into your life. It can not only repel excessive visceral fat to achieve the desire of training abdominal muscles and slimming the belly, but also improve constipation and edema problems!

Read the full article on VOGUE.com

Supermodel Liya shares 2 tips for sculpting buttocks and firming thighs

Supermodel Liya reveals her two secrets for training abdominal muscles

Supermodel Liya shares 2 muscle endurance training methods to hold on for 60 seconds to train abdominal muscles (with video)

For more exciting reports, please visit VOGUE website

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