(SKDS) – Exercise helps us stay healthy and look good, but few people know that proper breathing during workouts is actually a key factor that brings numerous health benefits. These include stress reduction, improved blood circulation, detoxification, and, notably, proper breathing helps strengthen the abdominal muscles and reduce belly fat as desired.
Exercise 1:
Stand upright with your arms relaxed at your sides. Keep your legs straight, tilt your head forward, and breathe quickly using your abdomen, so that your belly visibly rises and falls with each breath. Do 20 breaths.
Still in the standing position, slowly bend forward while keeping your legs straight, and continue the same fast breathing for 20 times. Then lean backward and breathe quickly 20 more times, keeping your legs straight.
Exercise 2:
Stand straight, then slowly squat down so your buttocks are close to your heels. Let your arms relax, resting on your knees. Take a deep breath in and exhale forcefully. Note: Always breathe with your abdomen. Repeat 20 forceful breaths.
Similar to the first part, but this time wrap your arms around your legs, resting your chin on your knees. Exhale forcefully 20 times. After that, gently lift your hips while keeping the position, and breathe forcefully another 20 times.
Bend forward, place your hands on the ground, and keep your legs straight – then exhale.
Exercise 3:
Sit upright on a chair, feet together and flat on the floor. Let your arms relax and rest on your knees. Inhale deeply and exhale forcefully 20 times.
Still sitting upright with feet on the floor, tilt your head slightly forward and breathe continuously 20 times.
Do the same, but this time wrap your hands around your waist while breathing.
Exercise 4:
Lean lightly against a chair and lift one leg to form a 45-degree angle. Then bend your knee toward your chest and stretch it back to the starting position. Breathe deeply. Repeat this motion 3 sets for each leg, with about 20 reps per set. This exercise can burn up to 75 calories.
Remain seated with a light lean against the chair, take a deep breath, and tighten your abdominal muscles as much as possible. Hold this position for 5–8 seconds to feel your abdominal muscles pressing against your spine. Repeat this 16 times to burn around 100 calories.
Note: This breathing exercise is great for people who sit for long periods and have excess belly fat.
Exercise 2 also helps tighten your hips and thighs.
Exercises 3 and 4 can be done while sitting on a chair, making them ideal for office workers. Just take a few minutes during breaks to do them. Though simple, they significantly engage your abdominal muscles.
Avoid eating a full meal before exercising.
Doing all four exercises daily, combined with a regular low-fat diet, drinking plenty of water, and avoiding eating after 6 PM, can help you reduce your waistline by 1.5–2 cm per week.
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