Sculpting charming curves abdominal exercises with breathing

(Text/Bernadette de Gasquet)

The various exercises described here must be performed in accordance with the principles of the De Gasquet Posture Breathing Method. Therefore, the rectus abdominis never shortens or the distance between the pelvis and shoulders increases.

In this way, the pressure in the abdominal cavity can be avoided from increasing, the internal organs will not be pushed downward and cause excessive compression of the intervertebral discs, and the perineum and spine can be protected from injury. Remember to always follow the principles of stretching: exhale as you exert force, and contract the perineum to direct the force upward.

Wrong abdominal exercises:

1. Lift your head and shoulders.

2. Extend your elbows forward and pull your head with your hands. These movements will cause the abdomen to bulge instead of concave, and will push the internal organs downward, which is not good for the perineum. And it will cause pressure on the neck.

Correct abdominal muscle exercises:

1. Push your head back and your hands forward.

2. Push your elbows back.

3. Tuck your chin in as you exhale.

4. Keep your abs tight and stretch your back toward your shoulders and neck (Figure 1). To enhance the effect of the exercise, you can straighten one leg and lift it up with your toes facing inward, but be careful not to let your abdomen bulge.

5. Exhale while contracting the perineum.

6. Swing the raised legs left and right and slowly lower them, keeping the abdomen contracted.

【Eliminate belly fat】

Introduction: When performing the following series of exercises, you must lie on your back, place your calves on the chair, and keep your buttocks as close to the chair as possible. Please remember to coordinate your breathing. This series of movements can exercise the rectus abdominis, transverse abdominal muscles and oblique abdominal muscles, as well as the adductor muscles of the thigh, and enhance blood circulation in the hips.

Supine stretch

1. Lie on your back with one foot on the chair and one hand under your head.

2. Bring your other leg as close to your abdomen as possible.

3. Place the forearm of the same hand on the inside of the knee of that foot (Figure 1).

4. As you exhale, maintain the thigh position and use your hands to push your knees outward, using your abdominal muscles and thigh adductor muscles to resist the push. (This set of movements works the transverse and oblique abdominal muscles, as well as the adductor muscles of the thighs and the muscles behind and underneath the arms.)

Strengthening action

1. Assume the same position, this time placing one forearm on the outside of the opposite knee (Figure 2).

2. While exhaling, use the strength of your forearms and thighs to push against each other. (This exercises the adductor muscles of the thighs and improves blood circulation in the hips.)

Supine stretch advanced movement

1. Lie on your back with one foot on the chair and pull the other leg towards your abdomen as far as possible.

2. Interlace your fingers and press your knees.

3. While exhaling, push your knees forward. Do not move your knees. Keep your thighs close to your abdomen. Your whole body posture should not change. (This set of movements is to exercise the rectus abdominis, as well as the "isometric contraction" of the transverse abdominal muscles and oblique abdominal muscles, that is, the muscle length remains unchanged, neither shortening nor lengthening.)

The article is excerpted from "To lose weight, a chair is enough!" published by Sancai Culture Publishing House. Stretch, exercise, and sculpt your body—it’s that simple! 》