The speaker guides the audience through a series of exercises to reduce belly fat and increase mobility. The exercises include:
1. Measuring the initial volume of the stomach and mobility of the spine.
2. Lying on the stomach and doing arm raises to engage the abdominal muscles.
3. Doing a vacuum exercise while inhaling and exhaling to engage the transverse abdominal muscle.
4. Using a roller or ball to engage the abdominal muscles while moving the knees.
5. Using an elastic band to engage the oblique muscles while moving the legs.
6. Inhaling and exhaling while lifting the legs to engage the abdominal muscles.
The speaker emphasizes the importance of doing these exercises at least three times a week to achieve desired results. They also encourage the audience to share the video with others who may benefit from the exercises.
Here are the key facts from the text:
1. The exercises described are intended to reduce the volume of the abdomen and increase the mobility of the lower back.
2. To measure the initial volume of the abdomen, take a meter and measure at the level of the navel.
3. Measure the volume of the abdomen without clothes, or in the same clothes, and do it twice to see the difference.
4. The exercises target the rectus abdominis, oblique abdominal muscles, and transverse abdominal muscles.
5. The transverse abdominal muscle is a respiratory muscle that helps form the shape of the abdomen.
6. When the transverse abdominal muscles relax, the belly begins to protrude.
7. Diastasis can occur during pregnancy or when fat accumulates, causing the rectus abdominis muscle to diverge to the side.
8. The exercises involve lying on the stomach, putting hands forward, and straightening arms while bending the back.
9. The exercises also involve using a roller or a ball to work the abdominal muscles.
10. An elastic band can be used to provide greater resistance to the outer part of the oblique muscle.
11. The exercises should be done at least three times a week to achieve desired results.
12. The exercises can be modified to suit individual comfort levels, such as using a lighter version or not straightening the arms all the way.
13. The exercises can be done with or without an elastic band, and with or without a roller or ball.
14. The exercises target the outer and inner oblique muscles, as well as the rectus abdominis muscle.
15. The exercises can help reduce the volume of the abdomen and increase the mobility of the spine.