Bloated, flabby, too relaxed belly , with too much cellulite : talking about one’s belly is a dilemma for 54% of Italian women , who don’t like this part of the body which is subject to so many transformations.
A survey conducted by Astra Ricerche reveals, however, that few Italian women do anything to take care of their belly.
Only 4 out of 10 buy a slimming cream ! A lack of attention that certainly does not help improve its appearance. Instead, the belly is a delicate part of the body , which needs special pampering: a little because of age, a little because of pregnancies, a little because you do not do any physical activity or do little, the sagging belly gets worse year after year. If in winter you still manage to hide it, with summer approaching it becomes impossible not to show it! For this reason, the time has come to act.
So, first step : try to understand the causes to intervene with a truly effective remedy.
Bloated Belly: Is Stress to Blame?
When you breathe, don’t you feel it? It is urgent to do something, not only for aesthetic problems but also and above all for your health , because the belly is considered the center of our emotions.
So, if you have a bloated belly , the cause could be a simple accumulation of stress or an emotion kept hidden and that blocks you in your life. The solution ? Breathe!
An exercise you can do to breathe correctly and get back in touch with your emotions: sit on a chair, back straight and eyes closed. Place your hands on your belly and concentrate on your breathing. Try to feel your belly swelling when you inhale and going in when you exhale. Little by little you will have the sensation that your belly is a wave .
You can do this simple exercise whenever you have a bloated belly or if you feel stressed . You will be more relaxed and you will notice that your belly is less bloated.
Bloated Belly: What if It’s Diet?
Know that nutrition plays an important role in the proper functioning of our intestine: try to avoid some foods that promote fermentation such as:
- the potatoes
- legumes
- the cabbages.
Bloated Belly: What if It’s an Allergy?
There is more and more talk about allergies or intolerances to lactose and gluten . So, if you suffer from a bloated stomach, try to understand if you suffer from an intolerance.
For example, lactose intolerance , explains Luca Piretta, a nutritionist at SISA , occurs when the body lacks an enzyme necessary for the digestion of lactose. Therefore, it cannot be digested or absorbed: this phenomenon can cause swelling.
So, if you have any doubts, try eliminating one of these foods for about ten days to see if there is an improvement and, if so, get tested.
Relaxed Belly: What if it’s the Perineum?
Do you have a sagging belly ? Is there fat sitting under your belly button that refuses to go away? Maybe you have a sagging perineum .
You don’t even know what the perineum is? Of course, in Italy there is very little talk about it and perhaps not even the State knows about it, while in Northern Europe they reimburse women for post-natal gymnastics to strengthen the perineum .
This is the set of muscles and ligaments located at the base of the abdomen, between the pubis and the coccyx , which forms a support surface for the internal organs:
- bladder
- urethra
- uterus
- intestine.
During pregnancy these muscles are put to the test and it is important to strengthen them after giving birth to prevent problems with prolapse of the vagina and bladder: otherwise, you could be subject to problems with the descent of the organs during your life as well as an increasingly relaxed belly.
According to her, we often exhaust ourselves with long sets of sit-ups that give us a sculpted but still prominent belly, because the effort we make to perform them tends to push our abdomen out .
Additionally, they develop significant pressure that pushes the perineum downwards.
Instead, the right method to have a flat stomach is the method that does not make you push down but makes the viscera and diaphragm rise upwards when you exhale at the moment of muscular pressure.
Keep in mind that these exercises should become a daily habit , not only to have a flatter stomach but to feel better!
Exercises to deflate the belly: try hypopressive abdominal gymnastics
1 – Exercise for a more toned abdominal band
Lying on your stomach, with your toes on the floor, rest your elbows or hands (whichever feels most comfortable for you) and lift your pelvis in line with the rest of your body (you should be straight as a board).
In this position, contract your perineum as you push your hands into the floor and your heels back as far as you can, trying to bring your navel under your ribs. Count to 20 and return to the starting position. Perform 5 times.
We chose it because : it helps to become aware of the perineum and to bring the belly in while respecting the strong points of the De Gasquet method: work in lengthening, start each exercise with the contraction of the perineum and as you exhale you bring the belly in.
2 – Exercise to get a flat stomach
Lying on the floor on your right side. Right arm bent under your head, left arm at a right angle and left hand resting on the floor in front of you.
Bent legs parallel to the floor, as you exhale bring your thighs towards your belly at 90 degrees. Raise your knees as if you wanted to take them to the other side of your body. You don’t have to move them, just hold the position to work your muscles.
Contract your perineum and draw your belly in as you exhale. Count to 20 and return to the starting position. Repeat 5 times on both sides.
We chose it because : there is no risk to the back but the effort is significant and the results are visible.
3 – Exercise for awareness (also to be done in the office!)
Sitting on the floor, with your back straight, contract your perineum, bringing your navel under your ribs as you exhale.
It is the transverse muscle that works. Perform 3 x 20 breathing movements. The plus : this exercise can also be done during the day in the office and on the bus.
