Alena Mazur, head of the Sacred Body Architecture International School, a student of Natalie Droen and a personal growth program coach, told how to strengthen the lower abdomen. Sacral architecture of the body is a spiritual practice that aims to improve the body, returning it to its natural beauty and health..

Alena Mazur, teacher of the course Sacral architecture of the body - the path to Self, shared her recommendations on how to strengthen the lower abdomen.

Strengthening the lower abdomen By performing this exercise for 3 months, you are guaranteed to get results. So, find the lowest abdominal muscles - the ones that go into the pubic part of the body.. Feel them with your fingers, check their elasticity at the moment, that is, how easily they give in when you press on them.

To hear the lower abdominal muscles, you need to do cunning actions: while standing or lying down, place two hands on the lower abdomen from the protruding iliac bones to the pubis (fingers rest on the pubic bone) and try to cough slightly. This way you will feel the lower muscles twitching that hold the belly from below..

And now the most important thing - try to pull in only the very lower abdomen.. In this case, it is very important not to pinch the anus.. The anus muscles should be relaxed..

It is possible that at first it will be very difficult to do this exercise correctly.. Don't worry, the same thing happens to almost everyone who undertakes this exercise for the first time.. Rest assured, in time everything will come. Most importantly, do not stop doing the exercise every day for 15 to 30 minutes.. Try to find a small, subtle movement in the lower abdomen. Over time, this movement will wake up the whole belly. And one more important point - make sure that you do not pull the entire belly up to the navel at once.. Divide the distance from the pubis to the navel into 4 parts and start pulling only 1/4 near the pubis.

Belly Abdominal Misconceptions All women know to hold or tighten their belly. I will tell you how to keep your belly without pumping your abs. This is done thanks to dynamic exercises.. Just because the best of all the stomach sways static, from trying to hold it, but hold it correctly. You have already met the first stage of " Therefore, let's pay attention to the lateral muscles..

To hear the lateral muscles: put your hands on your ribs, smile broadly, and start saying “hee hee hee hee” until you laugh. The harder you laugh, the more you will hear the muscles that hold the belly to the side..

Now we put our palm on the navel and push the belly with the navel into our palm. At the same time, we listen to the lateral muscles. Pushing the stomach forward, keep it in this state for 3-5 minutes.

We do these exercises several times a day.. Over time, we add to this exercise the main exercise for keeping the lower abdomen. Then the abdomen becomes complete, from the pubis to the navel, a vertical is felt.

As a result of these efforts, the stomach looks like that of people who actively train the abs.. The belly can remain plump for a long time. But under it there will be a tight corset of muscles and it will look good.

This exercise will also be useful for women who have become mothers and want to regain their appearance before childbirth..

Do I need to pump the press?

My recommendation is not to pump the abs, but just learn to always and correctly keep the stomach. First, a little bit, mastering techniques and movements, and then do it more and more often, or ideally - take it as a rule.

There is a verification exercise, thanks to which you can understand whether you are holding your stomach correctly or not.. If it was possible to easily inhale down the abdomen and the press is held at the same time, then keep the belly correctly. If only the upper part of the chest is inhaled and the belly is pulled inward under the diaphragm, it means, unfortunately, the belly is not held correctly! Because in this way, the body will not hold the abs, and it is difficult for him (the body) to breathe.

The belly holds the back!

Often in women, in addition to improperly holding the abdomen, there is a problem with back pain and sagging in the lower back. So, it is the stomach that helps us to hold our back.! By learning how to properly hold your stomach, you can relieve tension in your back and correct deflection.. Try these simple exercises every day and I guarantee you will get amazing results in no more than 3 months.!

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