Stomach Flattener
Steps:
1.) Stand Erect with your feet shoulder-width apart and your toes pointed forward
2.) Relax your shoulders, letting your arms hang at your sides. Inhale through your nose with your tongue on the roof of your mouth.
3.) Inhale as deeply as you can, filling your lungs.
4.) As you inhale, gently hold your abdomen in. Don’t let it expand
. 5.) Once your lungs are completely full, "Close the mouth and throat tightly, and try to force the breath out, but resist so that none escapes. Force hard, and the muscles of the abdomen will be contracted until they are tight and rigid. Force the air downward with all the power you possess. Clinch the fists – and exert much strength. The process of trying to exhale the breath, but you voluntarily hold it in, and by this resistance most thoroughly exercise the muscles of the abdomen, stomach and other internal organs.”
6.) When you do this exercise, "Hold the breath in this way for two to five seconds, and then gently allow the breath to escape. Exhale as much as possible so that you will take in a new full quantity of fresh air.”
7.) It is not uncommon to get a light-headed or dizzy feeling when first doing this exercise. As you get better at the exercise, this will pass.
The Vacuum
Steps:
1.) Begin from a bent-over position with your hands resting on your knees.
2.) Slowly exhale all air from your lungs.
3.) Once all has been exhaled, do not inhale right away. Rise slightly instead and lift diaphragm, pulling your stomach in.
4.) Hold for six seconds or longer.
5.) Exhale through your mouth.
6.) Catch your breath and repeat.
Tai Chi Waist Turner
Steps:
1.) Stand in a relaxed position with your feet about shoulder-width apart. Allow your hands to hang freely at your sides.
2.) Without trying to move your arms, begin turning your body from side to side. As you turn, let the centrifugal force swing your arms from side to side. 3.) Each time you have turned as far as you can go, your hand gently slaps your back in the kidney area, giving it a gentle massage.
4.) Breathe naturally as you turn from side to side.
5.) Do 50-100 repetitions each day.
Back Arch with Forward Bend and Squeeze
Steps:
1.) Place hands on hips. Feet are spaced about shoulder- width apart.
2.) Inhale deeply and lean back as far as possible.
3.) Pause for a moment and then bow forward.
4.) As you bend forward, exhale vigorously and squeeze your abdominal muscles.
5.) Repeat for 10-20 repetitions.
Dynamic Side Bend Stretch (and Isometric Squeeze)
Steps:
1.) Start with your feet shoulder-width or wider apart.
2.) Extend your left hand so that your bicep is nearly touching your ear.
3.) Inhale deeply, then bend to the right as far as possible and slowly move back and forth.
4.) Stretch as far as you can but only move back and forth about a half inch. This is a dynamic stretch.
5.) After 50 repetitions, you can also hold and do an isometric stretch contraction for 6-8 seconds.
6.) Repeat on the other side.
Hands Overhead Side Bend
Steps:
1.) Stand with feet comfortably spaced.
2.) Interlock the fingers of your hands and reach to the ceiling with your palms facing upward.
3.) Inhale deeply and stretch to the right as far as you can.
4.) Squeeze all the muscles of the upper back as well as those along the sides.
5.) Hold for six to eight seconds, and then exhale.
6.) Repeat for six repetitions then switch sides.
Trunk Rotators
Steps:
1.) Begin with your feet comfortably spaced
2.) Place your hands on your hips and inhale deeply.
3.) Bend sideward and then begin tracing a clockwise circle with your head and shoulders leading the way.
4.) Concentrate on your obliques as you rotate.
5.) Exhale when you reach the starting position. Inhale and repeat nine more times in the same direction. Then switch directions and do 10 more repetitions.
