Your body mass index is with­in the nor­mal range, but instead of a flat stom­ach, do you see a “ball” in the mir­ror? There is a solu­tion to this prob­lem.

Let’s go through the three com­po­nents of an “imper­fect” abdomen.

Incorrect posture

When you bend in the low­er back, your stom­ach auto­mat­i­cal­ly goes behind your hips and also falls for­ward — hyper­lor­do­sis occurs. The mus­cles adapt to the incor­rect posi­tion of the body: the abs relax, and the low­er back, on the con­trary, takes on the entire load.

How to fix?

  • Try doing exer­cis­es reg­u­lar­ly to strength­en your pos­ture:
  • Kneel in front of a bench, arm­chair, or chair at elbow dis­tance;
  • Place your bent elbows on the sur­face and begin to stretch your body down;
  • This will open up your shoul­ders and stretch your back mus­cles.
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Improper breathing

Breath­ing cycles play an impor­tant role in strength­en­ing and main­tain­ing deep mus­cle tone. Watch how you breathe:

  • As you inhale, the stom­ach relax­es, and as you exhale, it tight­ens;
  • As you inhale, the abdom­i­nal mus­cles tense, and as you exhale, they remain relaxed.

The sec­ond option describes a dis­tur­bance in the breath­ing cycle: in this case, the abdom­i­nal mus­cles lose tone and the stom­ach pro­trudes for­ward.

How to fix?

Watch your breath­ing not only dur­ing train­ing, but also in every­day life: try to relax your stom­ach as you inhale, and as you exhale, on the con­trary, pull your abdom­i­nal mus­cles towards your spine.

Bloating

Even with prop­er nutri­tion, you may expe­ri­ence a feel­ing of bloat­ing, some­times due to unusu­al food com­bi­na­tions, as well as stress and fatigue. Watch how quick­ly you eat break­fast, lunch or din­ner: per­haps even the health­i­est ingre­di­ents are thrown into your plates in a cou­ple of min­utes. In this case, the body does not have time to absorb food, which is why bloat­ing occurs.

How to fix?

Pay atten­tion to how your body reacts to the fol­low­ing foods: they can cause gas and bloat­ing.

  • Broc­coli;
  • Grape;
  • Cab­bage;
  • Legumes;
  • Pear;
  • Plum.

Try to eat in mod­er­ate por­tions and slow­ly.

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