Here is a concise summary of the provided text:
**Title:** 15-Minute Abdominal Massage for a Flatter Tummy
**Key Points:**
1. **Benefits:**
* Flatter tummy
* Relief from bloating, constipation, menstrual pain, and improved immune system
* Enhanced digestion and blood circulation
2. **Pre-Massage Tips:**
* Drink plenty of water to flush out toxins
* Bend knees when lying down for balance
* Perform regularly (twice a day, 20 minutes) for best results
3. **Massage Steps (9):**
* Relaxation and breathing exercise
* Circular motions on the stomach
* Targeted massage for sides, upper, and lower abdomen
* Anti-cellulite technique (Paul Pirlo)
* Blood circulation improvement
4. **Additional Advice:**
* Use olive or coconut oil (or custom blends with essential oils)
* Avoid massaging after eating, with stomach ache, or flu
* Combine with a low-calorie diet and exercise (at least 3 times a week)
* Consult a doctor before starting, especially for self-medication
Here are the key facts extracted from the text, numbered and in short sentences:
**Research and Studies**
1. A study was conducted at Taiwan National University of Tomsk in 2015.
2. Participants with bloating and water retention did a 15-minute abdominal massage daily.
3. After 3 days, participants reported decreased flatulence and improved overall feeling.
**Massage Benefits**
4. Abdominal massage can help with fat deposits, discomfort, constipation, and menstrual pain.
5. Massage improves blood circulation and organ function.
6. Oxygen-enriched blood flows to muscles and internal organs during massage.
**Massage Tips and Precautions**
7. Drink more fluids (especially water) during and after massage to release toxins.
8. Bend knees while lying down for massage to maintain body balance.
9. Perform massage regularly, ideally twice a day for 20 minutes.
10. Start slowly and gently, especially if new to abdominal massage.
11. Avoid massaging after eating, with a stomach ache, or when having the flu.
12. Combine massage with a low-calorie diet and exercise (at least 3 times a week).
13. Consult a doctor before self-medicating with massage, especially for menstrual pain.
**Massage Technique Steps**
14. **Step 1**: Place palms on stomach, inhale/exhale to relax the stomach (repeat x3).
15. **Step 2**: Massage stomach with circular, clockwise movements (repeat x3).
16. **Step 3**: Massage sides of abdomen with opposite hand (repeat x3 per side).
17. **Step 4**: Massage diagonally from sternum to thigh (repeat x3 per side).
18. **Step 5**: Massage in a circular motion next to the hip bone (repeat x3 per side).
19. **Step 6**: Squeeze and connect palms on either side of the abdomen (repeat x3).
20. **Step 7**: Use "Paul Pirlo" anti-cellulite technique (tuck and slide skin, repeat x3).
21. **Step 8**: Shake stomach with both hands to improve blood circulation (repeat x3).
22. **Step 9**: Finish with counterclockwise circular movements (repeat x3).
**Oil Blends for Massage**
23. Use a base of 4 teaspoons of sweet almond oil for massage blends.
24. Different oil blends can have calming, warming, pain-relieving, and skin-improving effects.