This technique is very effective and commonly used in yoga. It will help strengthen your abdominal muscles and trim your waist line in 3-4 weeks. And the more you perform it, the better results it will give.
You will need to do at least 5 repetitions.
It might seem a little difficult at first, but after a while, your muscles will tone and it will get easier.
These are the steps you need to take:
1. Start with lying on your back and let the arms lie along the body, your bent knees should be on the floor, and the muscles should be relaxed.
Slowly exhale, releasing air from the lungs, and meanwhile, not straining the muscles.
2. Freeing air from the lungs, start to strain the muscles of the stomach, trying to suck in as much as possible. Stop the breathing during it.
Fix the lower part of the abdomen for 10-15 seconds, then, take a small breath, continuing to pull in the stomach.
3. Breathe a little, do not rush to relax your stomach – strain the muscles of the stomach and hold your breath for another 10-15 seconds, then again, inhale, maintaining the muscle tension. If you find it difficult, take a short breath.
4. Exhale, relax your stomach, do some free-breath exhalation, then re-release air from the lungs, stomach and pull your belly in as much as you can.
Stretch the muscles of the stomach, and then free the stomach upward, without inhalation.
After about 3 weeks this exercise will strengthen your abdominal muscles and lead to a reduction in waist size and abdomen looks, which will become straight, as well as the whole figure.