This method requires neither racing mats or gym. However, it is very effective in waking up the deep muscles, improving posture and firming the silhouette gently. Zoom on a practice that feels good … without exhausting.
In the past fifty, our relationship to sport changes. Less want to run everywhere, no longer want to feel good in your body, painless, without constraint. What if the solution was a simple routine, gentle, soothing, but terribly effective in keeping a tonic body, a flat stomach and a solid back?
The promise seems almost too beautiful to be true: firming the deep muscles without sweating! However, more and more women have adopted it and feel the benefits. With age, hormonal upheavals, loss of muscle mass and sedentary lifestyle can weaken the body. The abdominals relax, the back is mutting, the pains appear faster, sometimes without warning. It then becomes essential to strengthen the postural muscles, those who support the spine, the pelvis, the shoulders. But no question, however, of chaining the burpees or registering for an intensive bootcamp. After 50 years, it is important to turn to practices that respect the joints, request deep muscles and improve the overall balance of the body, without shock or shortness of breath, this is the case with postural stretching. With this method resembling soft pilates, you strengthen abs, you refine your size in 10, 20 or 30 minutes a day. No jump, no intensive cardio. Only slow, controlled movements, accompanied by deep breathing, to find out what other disciplines forget: deep muscles. Among them, the transverse, the muscles of the pelvic floor, the stabilizing glutes or the spinal muscles. All play a crucial role in posture, silhouette and pain prevention. And don’t forget, it is not because we don’t sweat that we don’t work.
1. Start with abdominal breathing
Lying on the back, bent knees, hands on the stomach.
→ Increase deeply through the nose, feel the belly lift.
→ Exhale slowly through your mouth, by lightly entering the belly.
2. Pass to a gentle mobilization of your column
Always lying down, perform a tilt in the basin.
→ Inspire, lightly dig the lower back.
→ Expire, glue the lumbar on the ground by gently contracting the abs.
Make 8 to 10 rhythm tips with your breath.
3. Then, perform the pelvic bridge
Lying on the back, bent knees, feet on the ground, arms along the body.
→ By expiring, slowly lift the pelvis to align hips, back, thighs.
→ Inspire at the top, then go down vertebra by vertebra.
Make 10 slow repetitions.
4. Continue with soft sheathing on your knees
On all -legged position, hands under the shoulders, knees under the hips.
→ Lie a leg back, then the opposite arm, keeping the stable basin.
→ Hold 3 to 5 breaths, then change aside.
Make 5 rehearsals per side.
5. Work your deep abs
Lying on the back, legs bent at 90 °, hands behind the head.
→ By expiring, gently contract the lower belly.
→ Take off the head and shoulders one centimeter from the ground, entering the navel.
→ Go back down without relaxing completely.
Make 10 to 12 very slow repetitions.
6. Go to the stretch of the back
Position of the cat on all fours.
→ Round your back at the expiration, release inspiration.
→ Make 5 complete breaths.
7. Finish with an RLying Elaxation
On the back, extended legs, palms to the sky.
→ Breathe deeply, release any effort, observe the sensations.
No need for sophisticated equipment or specific resistance. A carpet, a cushion if necessary, a sweet playlist or silence. This routine without sweat or pressure may well become your greatest ally.
