Yoga, which is effective in reducing visceral fat and muscle strength, is recommended for eliminating a bloated stomach. This time, we will introduce “Yuru Yoga” that can be easily enjoyed by those who have a stiff body or are unsure of their legs. Bad posture and muscle weakness are the main causes of a bloated belly in your 50s. Check your posture first!
Table of contents
- Michiko Minegishi “Don’t overdo it and accept yourself as you are now”
- You can still get your muscles back! Creating a body that does not age from the 50s
- A shortcut to getting rid of a bloated stomach! Self-check your posture
- Keep your internal organs in the correct position with a “muscle corset”
- “Yuru Yoga” is recommended for adult women’s bloated belly measures
- Held on November 15th! Michiko Minegishi’s yoga course for neck and shoulder stiffness
Michiko Minegishi “Don’t overdo it and accept yourself as you are now”
Over 35 years of experience as a yoga teacher. Ms. Michiko Minegishi, who is 67 years old, still maintains a crisp posture and beautiful style as an active yoga instructor. Looking at this photo, many people may be surprised at her youthful appearance, which is hard to believe she is in her 60s.
“I’ve been working as an exercise coach since my 20s, and I’ve always had confidence in my ‘body,'” says Minegishi.
In his 50s, he felt physical problems such as joint pain and a decline in physical strength, and suffered from being unable to accept his weakened self, saying, “This wasn’t supposed to be this way.”
However, in his 60s, he said, “I can’t do what I can’t do,” and realized the importance of accepting “my current self” without overdoing it.
Based on such experiences, she developed the “Yuru Yoga” method (Michiko Style Yoga) that incorporates “what you can do now” into your daily life in order to come to terms with the negative parts of your body. I spend my days telling leaders at home and abroad.
You can still get your muscles back! Creating a body that does not age from the 50s
Ms. Minegishi says, “No matter how old you are, it’s important to build your body without using age as an excuse.”
“As you get older, your body’s functions will inevitably decline. If your bones become brittle or your internal organs weaken, it’s uncontrollable aging. But you can still restore your muscles.”
How can you live comfortably and healthily for the rest of your life? In order to extend the healthy life expectancy (the period during which people can live without restrictions due to health problems), it is necessary to develop a body that does not age.
“It is important to start preparing from your 50s, not only for your current self, but also for your future self. It is not too early even in your 40s.”
A shortcut to getting rid of a bloated stomach! Self-check your posture
There are various factors that cause a bulging stomach, such as visceral fat, constipation, pelvic distortion, poor posture, and muscle weakness, but the first thing you want to check is your posture.
Poor posture causes distortion in the pelvis and puts pressure on the internal organs. The compressed internal organs fall from the correct position, causing a bloated stomach. In addition, the pressure on the internal organs reduces digestive function, making it easier to become constipated.
In other words, even if you take measures against other factors, if you have bad posture, there is a high possibility that you will return to a bloated stomach.
“Even if you keep exercising, if your posture is bad, it won’t improve. First, review your posture, which is the foundation of your body.
Correct posture means that the ears, shoulders, hips, knees, and ankles line up in a straight line when standing. Use the wall self-check method to see if you have the correct posture.
How to check your posture
- First, stand with your back against the wall.
- Place your heels, buttocks, back, and head on the wall. Relax and take the weight off your shoulders.
- If you can stand comfortably with the four points on the wall, you are in the correct posture.
If you are in any of the following situations, let’s review your posture in your daily life.
▼Possibility of “hunchback”
- It’s easier to stand with your head off
- When you put your head against the wall, your chin goes up
- The palm cannot fit between the wall and the waist
▼There is a possibility of “curved waist”
- It’s easier to stand with your buttocks away from the wall
- There is enough space between the wall and the waist that two palms can fit comfortably.
▼Possibility of “straight neck”
- It is easier to stand if you stick your hips forward
- Bending your knees makes it easier to stand
- head protruding forward
Keep your internal organs in the correct position with a “muscle corset”
Abdominal muscles and back muscles are famous for muscles, but the muscle group in the deep part of the body called the inner muscle is especially important for eliminating bulging stomach. Inner muscles are also called “posture-holding muscles” and play a role in supporting the internal organs from below and balancing the body.
“In order to get rid of a bloated stomach, it is important to train the three muscles around the abdomen (transversus abdominis, rectus abdominis, and oblique abdominis) in a well-balanced manner to develop a ‘muscle corset’ that supports the internal organs,” says Minegishi. Mr. Miss.
The positions and functions of the three abdominal muscles are as follows.
- Transversus abdominis
Muscle that wraps around the abdomen. By training this area properly, you can fix bad posture such as pelvic distortion and hunchback, which are the major causes of bloated belly in your 50s. - Rectus abdominis
The muscle on the front of the abdomen. By approaching here, your lower abdomen will be refreshed as if you were putting a lid on your bulging stomach. - Abdominal oblique
muscle It’s a muscle on the so-called side. If this part is tightened, it will create a tight waist and bring you closer to a sharp style.
“Yuru Yoga” is recommended for adult women’s bloated belly measures
According to Minegishi, “You don’t need hard exercise to build a muscular corset.”
“If you learn the yoga method that moves slowly and carefully, and the breathing method (draw-in) that works on visceral fat, you can get a slim lower abdomen.”
You may think that yoga is difficult unless you have a flexible body, but Yuru Yoga does not involve any difficult poses or difficult movements! This yoga for adults can be enjoyed without difficulty, whether you have a stiff body or are unsure of your legs.
For example, the movement in this photo is one of “Yuru Yoga”. Lie on your back and bend both knees to 90 degrees, then slowly lower your right leg while exhaling and touch the floor. After returning the right foot to the original position, this time the left foot …… and the same movement is performed alternately on the left and right.
By moving only your legs without moving your pelvis, you can effectively stimulate your inner muscles.
What do you think? Do you think that even those who find it difficult to do hard exercises such as sit-ups can continue with “Yuru Yoga”? In Michiko Minegishi’s yoga class, she teaches simple movements that are effective for such a bloated stomach.
※In effect there are individual differences. Please stop if you try it and feel strange.
[The second edition will be held due to its popularity ♪]
Held on November 15th! Michiko Minegishi’s yoga course for neck and shoulder stiffness
Ms. Michiko Minegishi’s yoga course, which was very popular last time, was “Eliminate your bloated stomach! Yoga course”. In the second installment, we will hold a yoga course that focuses on loosening the shoulder blades, improving the stiffness in the neck and shoulders, and eliminating the stoop! Ms. Michiko Minegishi, a pioneering yoga instructor with 40 years of teaching experience, will carefully teach you how to continue without enduring physical pain and difficult movements, which you can understand only because you are the same generation.
