The video discusses the importance of strengthening the transverse abdominis muscle, which is responsible for containing organs in the abdominal region, protecting and growing the spine, and reducing abdominal circumference. The speaker, Luana Coelho, and her guest, Viviane Brandão, a physical education teacher, demonstrate four Pilates mat exercises that target the transverse abdominis muscle.
The exercises are:
1. Spine mobility exercise: Aligns the vertebrae, works on breathing, and helps reduce a "high stomach."
2. Torso flexion exercise: Strengthens the transverse abdominis muscle and helps support the abdomen.
3. Leg lift exercise: Strengthens the abdominal muscles and improves abdominal circumference.
4. Leg stretch exercise: Stretches the muscles and strengthens the abdomen.
The speakers emphasize the importance of respecting one's body limits, performing 10 repetitions of each exercise three times a week, and combining the exercises with a healthy diet, regular physical activity, and stress management to achieve optimal results.
They also mention that men can also benefit from these exercises and that it may take 28 days to notice significant results. The video concludes with an invitation to share results and before-and-after photos and a promise to create a video with a complete treatment protocol for belly fat and sagging belly.
Here are the key facts extracted from the text:
1. The transverse abdominis muscle works like a modeling belt in the belly.
2. If the transverse abdominis muscle is weak, everything inside the belly is spread out.
3. If the transverse abdominis muscle is strong, it contains the organs in the region and protects and grows the spine.
4. The transverse abdominis muscle reduces abdominal circumference and slims the waist.
5. Conventional abdominal exercises don't work well for the transverse abdominis muscle.
6. Pilates mat exercises can help activate the transverse abdominis muscle.
7. Luana Coelho is the name of the person presenting the exercises.
8. Viviane Brandão is a physical education teacher who is helping with the exercises.
9. The exercises presented are designed to improve the health of the spine and abdomen.
10. The exercises can help combat back pain and improve posture.
11. Luana Coelho has vertebral amalgamation in the lumbar spine and does these exercises to help with it.
12. The exercises are designed to be done 3 times a week, with 10 repetitions of each exercise.
13. It's recommended to respect your body's limits and do fewer repetitions if needed.
14. Men can also do these exercises and benefit from them.
15. Results from doing the exercises correctly can be seen in 28 days.
16. A healthy diet, good quality sleep, regular physical activity, and reducing stress are also important for achieving the desired results.
17. Luana Coelho is planning to create a video with a complete treatment protocol for belly fat and sagging belly.