Not a few of them try to condition the stomach. There are many ways to keep your stomach in ideal condition. Diet is certainly a mandatory thing.
On the other hand, exercise also has a big influence in maintaining or even ways to shrink a distended stomach.
How to shrink a distended stomach in terms of body movement there are also separate rules so that you really focus on the abdominal area.
the plank movement is very dominant to maintain and reduce the distended stomach.
This method is quite easy because it does not require many tools, but only requires intention. Planks can be done anywhere, but they are more comfortable on the mat.
About time, it can be done at any time be it in the morning, during the day, or even before going to bed.
The plank position is basically like a person who is doing a push-up, but only fists and toes and is enough to stay for 30 seconds or 1 minute then do it repeatedly.
There are also several variants in the plank
Lie on the floor facing left. Raise half of the body with your left elbow resting on the floor.
While the position of the right foot is stacked on top of the left leg.
Extend your right hand and arm upward for balance.
From that position, slowly place your left hip on the floor and then lift it back to the side up.
Repeat a few times and switch sides. Hold 60 seconds on each side in this position.
In addition to side planks, another sport movement to shrink a distended stomach is the command plank. How:
Start with a high plank or plank with your hands in a push-up position and spread your legs hip-width apart.
Hold this movement for 30 seconds. Keep the spine in a neutral condition.
Vary the plank by pulling on the midsection, lowering your elbows until your hands are on the floor.
Keeping your back flat, then push your arms back into the high plank position. Repeat every 15 seconds. Perform this movement for 60 seconds.
Still in the plank position, keep your hands in a similar position to the push ups. Then slide your hips back by pushing your body weight back until your heels are almost flat on the floor.
Maintain this downward-facing position with your legs straight, arms stretched out in front of you, and arms shoulder-width apart. Hold this movement for 10 seconds.
Push your hips back toward your heels until you feel a stretch in your hamstrings and the backs of your arms.
When you find the right downward facing dog, return to the high plank and repeat the movement five times. Perform this movement for 60 seconds.
After the body starts to be more flexible, increase the intensity of the exercise movement to reduce the distended stomach with a flutter kick. How:
Start lying on your back on a mat or mat.
Place your palms facing down and a wedge under your butt.
Pull in the middle of the body, then lift your legs in a straight position until they are floating above the floor.
Keep your stomach straight and legs graduated. From that position, quickly kick the left and right leg alternating up and down several times.
Make sure your back remains flat on the floor and not raised. Repeat this movement for 3 times 20 seconds.
After the heart rate is a little faster, it's time to try the cross crunch exercise to reduce the distended stomach. How:
Lie with your left hand behind your head, your right arm stretched out at a 90 degree angle, and your right palm facing down.
Vary the movement by lifting your right knee and rocking it to the right side until your left elbow touches your right knee.
Reverse the movement until you return to the starting position. Done on one side, switch side. Do this movement 10 times per side.
The bicycle crunch is the most effective abdominal workout.
To do this exercise, try lying on your back on a yoga mat with your legs raised and your knees pulled toward your chest.
The tips of your fingers should be placed behind your ears. Then do a movement like pedaling a bicycle.
In order for the core (body core) to be affected, move the shoulder blades in the opposite direction when one leg is lifted. Make sure your elbows reach your feet.
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