The speaker is discussing how to prepare one's body for the New Year's holiday, specifically focusing on tightening and toning the belly area. They mention that everyone has a different body type and that some people may have a "protruding belly" despite being thin and having defined abs.
The speaker suggests two methods to help relax the muscles and reduce the appearance of a protruding belly:
1. Using a ball to release tension in the lower back muscles, specifically the quadratus lumborum muscle, which is responsible for the belly's shape.
2. Lying on a pillow or blanket to relax the lower back muscles and promote better posture.
The speaker also provides an exercise to tone the lower abdominal muscles, which involves lying on a pillow or blanket and using the hands to press the fourth and fifth lumbar vertebrae towards the floor. This exercise should be repeated 10 times, with 10-second breaks in between, and finished with a 30-second static hold.
The speaker claims that this exercise will help reduce the appearance of a protruding belly and improve overall posture, making it easier to fit into tight clothing and feel more confident during the holiday season.
Here are the key facts extracted from the text:
1. The rectus abdominis muscle, lumbar muscles, and extensor dorsi muscles are involved in core stability.
2. The quadratus lumborum muscle is a key contributor to lower back tension and belly protrusion.
3. To relax the quadratus lumborum muscle, a person can use a ball or a pillow to apply pressure to the muscle.
4. The exercise involves placing the ball or pillow between the pelvis and the ribs and holding it for 1-2 minutes.
5. The exercise can be repeated on both sides of the body.
6. To relax the lower back muscles, a person can use a pillow or a blanket to support their lower back.
7. The exercise involves lying down on the pillow or blanket with the buttocks on it and the lowest lumbar vertebrae above the buttocks.
8. The person should try to lower their lumbar vertebrae to the floor and then raise them again, repeating the motion 10 times.
9. The exercise can be done in sets of 10 repetitions, with 10-30 seconds of rest in between sets.
10. After completing the exercise, the person should statically hold the position for 30 seconds.
11. The exercise can help to reduce lower back pain in 93% of cases.