After a big meal, your stomach bulges like a pregnant woman? Fitness coach teaches 3 ways before going to bed to strengthen the transverse abdominal muscles and say goodbye to fat belly

When a few friends get together for a meal, they often take a group photo as a souvenir after the meal. However, many girls find that they don’t have a big belly and don’t eat too much, but their belly becomes obviously bigger after the meal, like a pregnant woman. They always look fat when taking photos! The fitness coach said that the main reason for this "post-meal stomach bulge" is that "the transverse abdominal muscle is too weak!"

Hunchback + bulging stomach after meals, it turns out that the transverse abdominal muscle is too weak

Fitness coach Jack Wang said that the transverse abdominal muscle is a deep abdominal muscle, also known as the "natural waist protector", which has the functions of protecting abdominal organs, maintaining abdominal pressure, and stabilizing the spine and pelvis. If the transverse abdominal muscle is not strong enough, not only will the abdominal muscles become looser and looser, resulting in the phenomenon of "post-meal stomach bulge", which is unsightly, but it will also easily lead to hunchback, back pain, affect athletic performance, and increase the risk of injury.

To strengthen the transverse abdominal muscle, lying down training is also effective

How to make the transverse abdominal muscle stronger? The "plank pose" that is popular in the fitness world nowadays is a good method, but people who have no sports experience are prone to make mistakes when doing the plank pose for the first time. They may use incorrect postures to support the body, resulting in side effects such as lumbar spine injuries and pelvic tilt.

In this regard, Coach Jack recommends three training methods that are easier to start. Just spend 15 minutes lying down and doing them half an hour before going to bed every day. You will see obvious changes after 2 weeks to 1 month. Not only can it improve the embarrassing appearance of a big belly after meals, but it can also correct hunchbacks and say goodbye to back pain.

【Supine Crunches】

• Action essentials: Lie on your back with your feet shoulder-width apart, bend your knees 90 degrees, cross your hands over your shoulders, lower your waist to the ground, put your center of gravity on your abdomen, lift your upper body, and train your rectus abdominis and oblique abdominal muscles in the same way as sit-ups.

• Friendly reminder: Pay attention to exhaling when you tighten your abdomen and sit up, and inhaling when you relax and lie on your back.

Do supine crunches. (Photo provided by fitness coach Jack Wang)

[Supine Leg Raise]

• Key points of the action: Lie on your back with your hands flat on both sides of your pelvis. Use the strength of your waist and abdomen to lift your feet. When lifting your feet, try to maintain a 90-degree angle between your body and feet.

• Friendly reminder: Control your breathing, don’t hold your breath, and keep your pelvis on the ground when you lift your feet.

Lie on your back and raise your legs. (Photo provided by fitness coach Jack Wang)

[Supine side bend]

• Key points of the movement: Lie on your back, bend your knees 90 degrees, bend your elbows, and place your hands on your ears with half-clenched fists. Then take a deep breath, roll your abdomen to the highest point, and then use the elbow joint on one side to try to touch the knee of the bent leg on the other side of the body.

• Friendly reminder: Try to touch your elbows to your knees to ensure the range of motion and achieve the goal of fully exercising your abdominal muscles.

Supine side bend. (Photo provided by fitness coach Jack Wang)