Transcription
If you do these exercises, your stomach will go away on its own. Very often, the stomach protrudes even in people who are not overweight, and they don't understand why this is happening and how to get rid of it. You need to train specific muscles. The first muscle you never think about is the transverse abdominal muscle. No, no, no, it's not this muscle. The transverse abdominal muscle looks like this. Imagine a cylinder around your waist. This is the transverse abdominal muscle, which few people train, and that's why they complain that their stomach is sticking out. If you start doing crunches, doing some twists, this muscle won't be trained. It needs to be trained completely differently. Therefore, I will show you what exercises to do. Then, the stomach often protrudes because these muscles are spasmed. These are the iliopsoas muscles, and they need to be stretched. And often, the stomach protrudes because the glutes are atonic. Here too, exercises are needed. And look at what this position of your pelvis leads to, right? See, the stomach protrudes and it's as if the pelvis is trying to tilt downwards. The stomach has protruded, and an excessive arch, hyperlordosis, has appeared here. And how is it dangerous? It's dangerous because your lower back constantly starts to ache. It becomes overstrained, hernias and protrusions appear, and then even problems in the hip joints. Therefore, by doing this set of exercises, you will get rid of a protruding stomach very quickly and get rid of back pain. You will look great, even if you are over 60. Place a small pillow under your head. Look, the main condition when we do exercises is that our lower back should be flat, that is, pressed to the floor. See, you can't slide your hand here. If in an exercise it starts to arch like this, an arch appears, you need to stop the exercise. Otherwise, we won't be able to train the transverse abdominal muscles. So, your task is to lie on the floor, slightly tuck your pelvis in this way, so that you feel your lower back and that it is pressed completely to the floor. Then, from this position, with your lower back pressed, smoothly move your leg here [sighs] and return it to the starting position. Here and return to the starting position. Pay attention, we do not lift the lower back, it is always pressed. If you move your leg and suddenly your lower back starts to round, it means you shouldn't move your leg too far. Exercise number one. Do 20 repetitions. Exercise number two, it's more difficult. That is, we press our lower back and move both legs. Inhale, [heavy sigh] exhale. Inhale, exhale. Do 20 repetitions as well. And the third exercise, the most difficult. Look, extend your arms upwards. And move the opposite arm and leg. So, this leg forward, this arm goes here. [sighs] [heavy sigh] Inhale, exhale. And pay attention, my lower back is pressed. Under no circumstances should it arch. If you start doing this exercise, you will notice how quickly your stomach will start to retract. But to enhance the effect, you need to stretch the spasmed iliopsoas muscles. And they are often spasmed. Why? Because we drive cars, we constantly sit, we sit at work, we move little, and it spasms, contracts [heavy sigh] and creates a huge number of problems, including our stomach protruding because of this. Therefore, take a soft roller, place your leg here. Especially if you have bad knees and you are well over 60. Look, your task is to place your leg like this, right? Look what we do. Our task is to move forward like this, but with this lower back position, we won't really stretch the iliopsoas muscles. Therefore, tuck your pelvis, remove the excessive arch. And now hold onto your knee and smoothly lean your torso forward. And stay in this position for a few seconds. [sighs] smoothly. Like this. [snorts] Do 5-10 repetitions for one leg, 5-10 repetitions for the other leg. Then, as I told you, the often overstrained lower back muscles also need to be stretched in order to also reduce the stomach. Lie on the floor, pull both knees towards you. Pull them towards you like this. And then bring your head forward and pull your knees even more towards you. Inhale, exhale. And you will feel how your lower back really [sighs] relaxes. And then you should understand that your weak gluteal muscles also contribute to your stomach protruding. Therefore, it is very important to strengthen them so that there is no hyperextension in the lumbar spine, so that there is this position. See, the stomach immediately disappeared. The simplest exercise. Lie on the floor. Lift your pelvis up. And pay attention, right, there is like one line here. And in this position, your [sighs] task is to lie for at least 30 seconds. Lie for 30 seconds, rest, 30 seconds again. Do this position for 30 seconds, rest again. [heavy sigh] If this is too difficult an exercise for you, I suggest a simplified version. Look, place your fists under your glutes like this, right, and simply tense your glutes, spread your legs slightly like this, hold for 20 seconds, rest, notice how your pelvis slightly lifts, tense your glutes, hold for 20 seconds, and relax. And at the very end, a bonus exercise. Very often people forget about this muscle. Yes, [heavy sigh] it is also often in a contracted state. And it also turns the pelvis forward. This muscle in a contracted state, right, turns it like this. If you stretch it a little, right, the condition of your stomach improves. The simplest exercise can be done while lying down. Place your hand here and bring your knee here. And lie in this position for 20 seconds. To enhance the effect, you can place your foot here. [heavy sigh] Do the same on the other side. If you start doing this simple set of exercises, you will get rid of a protruding stomach very quickly. And I want to clarify everything here. This set of exercises will help people who are not overweight, who do not have visceral obesity. We are talking specifically about people who are not overweight, but their stomach protrudes because the transverse abdominal muscles are underdeveloped, because the glutes are not engaged, are weak, because the iliopsoas muscles are contracted. So, here we are solving a muscular problem, and the issue of excess weight should be solved with nutrition. And you should consult with your nutritionist about nutrition. And if you want to get more free exercises that will help you look great, even if you are well over 60, be sure to subscribe to my MaxChannel. The link will be here below in the description.