10 Abdominal exercises that help to reduce the waist and improve posture, without risk of injury

To gain a flatter belly and a waist with a few figures less, it is not necessary to spend hours in the gym or follow an extremely restrictive diet. The new trend of hypopressive exercises has been surprising many people with the results, because, in addition to helping to reduce measures, it also brings health benefits.

O awesome.club prepared a series of hypopressive exercises, explaining step by step how to perform each one of them. And what’s better: you can do them without leaving home!

The technique consists of decreasing belly pressure and keeping breathing with the diaphragm pressing the abdomen, in order to perform the exercise in brief periods of apnea, that is, without air and without breathing. While exercise first emerged as a breathing technique for purely clinical use (it can be used as therapy to help postpartum women by reducing the occurrence of incontinence or prolapse), today hypopressive exercises are recognized as a great way to exercise. the abdomen, improve breathing and posturenot to mention the aesthetic benefits.

Several studies have already attested to the effectiveness of this technique. A study carried out with 11 rugby players submitted to a program with hypopressive exercises for eight weeks pointed to significant results: a reduction in waist circumference was observed and an improvement in pelvic floor muscle tone, without significant changes in hip measurements.

Another research, from the University of Vigo, Spain, with the participation of 15 women around 50 years old, accompanied a hypopressive program for six weeks. The results were positive mainly in the abdominal region, without the need for conventional excessive training, capable of causing serious injuries to the pelvis and abdominal muscles. Not to mention the hernias and discomfort in the spine.

The ideal is to practice the series of these exercises in the morning, before eating any food. Thus, we avoid damage to digestion and changes in the sleep cycle. In order not to demand too much from the body, making the hypopressive technique fully efficient, keep the following in mind:

the breath is the vital part of the technique, centering on the diaphragm to activate all the abdominal muscles.

execute three breaths relaxed before each exercise.

take a break from 45 seconds between each set or repetition.

take a break from 1 minute between each activity.

Also remember to keep a correct posture🇧🇷

Posture: Try to stay relaxed, keeping your feet hip-width apart. Throw your shoulders back to keep your spine as long as possible. The hands should be at the sides of the body, with the palms facing forward, as well as the head and chin.

Exercise: Start by inhaling deeply through your nose, holding it for seven to ten seconds, and exhaling slowly through your mouth. It is essential to completely empty your lungs, bring your navel inward and stay in that position for a few seconds.

Repetitions: Up to five times.

Posture: Standing with your feet parallel, bend your knees slightly, placing your hands on them for support. Try to bend your back forward.

Exercise: Bring your chin toward your neck, dropping your body weight toward your feet. Breathe deeply, emptying your lungs for ten seconds.

Repetitions: Up to three times.

Posture: To perform this exercise, it is good to have the help of a mat. Lie on your back with your knees bent, heels supported and toes pointing upwards. The arms need to be slightly away from the body, with the hands extended on the floor.

Exercise: Inhale deeply for two seconds and exhale for four, until you empty your lungs, contracting your abdomen to the bottom. Try holding your breath for ten seconds.

Repetitions: In series of three.

Posture: With the help of a mat, support your knees on the floor and sit on your heels. She rests her hands on her upper thighs, arching her back slightly forward.

Exercise: Start taking deep breaths similar to the previous exercise: inhale for two seconds, exhale for four seconds and keep your abdomen contracted and your lungs empty for ten seconds.

Repetitions: Up to three times.

Posture: Standing in front of the wall, place one leg further in front of the other, bending them slightly. Use your hands to press against the wall, as if you want to push it. The fingers of the hands should face each other so that the arm muscles are also exercised.

Exercise: Start the breaths, always pushing against the wall with your arms. Inhale and exhale deeply until you bring your navel to your ribs, holding the position for ten seconds.

Repetitions: You can do three repetitions of this exercise.

Posture: Lying down on the floor or on a mat, with your body straight and feet aligned with your hips, take your arms up, trying to stretch, with your fingers facing each other.

Exercise: From the position, your abdomen will contract naturally. Take a deep breath, emptying your lungs as you exhale, for at least ten seconds. At the end of each breathing cycle, relax your arms a little without breaking the posture. The exercise can also be done next to a wall. Slightly bend your elbows, pressing your palms against the surface.

Repetitions: Three to four times.

Posture: To perform this exercise, you will need to use an elastic fabric to support yourself when you push your arms and back. Get into the basic lunge position with both legs extended, one behind the other. The knee of the front leg should be bent.

Exercise: Maintaining the position, inhale deeply, exhaling through the mouth and exhaling all the air, while pulling the tissue from one end to the other. In this exercise, you need to hold your breath and simultaneously pull the fabric for 30 seconds. Then come back to the basic position of the feet and take relaxed breaths.

Repetitions: Do up to four repetitions.

Posture: Sit on the floor or on a mat, with your legs crossed. Relax and let your shoulders drop. Bring your hands to your knees, keeping your fingers inward. Point your chin down, look straight ahead and lean your back slightly forward as well.

Exercise: Breathe normally once. Then inhale deeply, holding all the air for 30 seconds. Then exhale.

Repetitions: Perform four repetitions of this exercise.

Posture: Lower your body, using your knees and hands to support yourself on the floor. The arms should be aligned with the shoulders with the fingers of the hands inwards. Only the tips of the toes can be in contact with the surface. With the back straight, the chin and eyes facing downwards.

Exercise: Inhale deeply and hold your breath for 30 seconds. After that time, release the air, contracting the abdomen.

Repetitions: This exercise requires four repetitions.

Posture: Starting in the same position as in the previous exercise, bring your forehead to the floor.

Exercise: After a relaxed breath, take in as much air as possible again. Exhale. After all the air has gone out, try to bring your navel in by bending over so that the top of your head is in contact with the floor. Try to hold your breath for 30 seconds and then inhale to catch your breath, keeping your abs tight until you start the next repetitions.

Repetitions: Four times.

Do you practice physical exercises? In your opinion, what should be the great advantages sought by those who decide to leave a sedentary lifestyle? Comment!