The video discusses four Pilates mat exercises that target the transverse abdominis muscle, which helps to slim the waist, reduce abdominal circumference, and support the spine. The exercises are demonstrated by physical education teacher Viviane Brandão and are suitable for both men and women. The video also provides tips on how to perform the exercises correctly and how to incorporate them into a daily routine. The exercises are:
1. Spine mobility exercise to align the vertebrae and work on breathing.
2. Exercise to activate the transverse abdominis muscle and deepen the abdominal muscles.
3. Leg lift exercise to strengthen the abdominal muscles and improve posture.
4. Leg stretch exercise to stretch the muscles and strengthen the abdominal muscles.
The video advises performing 10 repetitions of each exercise three times a week, respecting the body's limits, and combining the exercises with a healthy diet, regular physical activity, and stress reduction to achieve the desired results.
Here are the key facts extracted from the text:
1. The transverse abdominis muscle acts like a modeling belt in the belly.
2. If the transverse abdominis muscle is weak, everything inside the belly spreads out.
3. If the transverse abdominis muscle is strong, it contains the organs in the region and protects and grows the spine.
4. Conventional abdominal exercises do not effectively work the transverse abdominis muscle.
5. Pilates mat exercises can help transform the belly by activating the transverse abdominis muscle.
6. The four Pilates exercises demonstrated in the video can help reduce abdominal circumference and slim the waist.
7. The exercises also help support and stabilize the spine, combating back pain and improving posture.
8. The exercises should be done correctly to avoid injury.
9. It's recommended to take a photo and measure the belly before starting the exercises and after 28 days to see the results.
10. The exercises should be done 3 times a week, with 10 repetitions of each exercise.
11. It's essential to respect the body's limits and not overdo the exercises.
12. Men can also do the exercises and benefit from them.
13. Results may be noticeable in 28 days, but it depends on individual cases.
14. A healthy diet, regular physical activity, drinking plenty of water, and managing stress are also important for achieving a flat belly.
15. The exercises can be modified to accommodate individual needs and limitations.