‘The main separation is in the linea alba – the connective tissue – that lies down the middle of your body, between your six-pack muscles. If it does not go back the whole abdominal wall can look saggy.’
“怀孕后,连接两侧腹肌的腹白线会被拉开。产后若无法恢复,腹部自然会松垮下垂。
How To Target It
甩肚秘诀
If you can feel a gap below your breastplate, into which you can fit the width of three fingers, when you perform a sit-up, see a physiotherapist who can teach you exercises to help knit the muscles back in place.
先试着做几个仰卧起坐,测测自己胸腹间的距离。若之间有三指空隙,不妨请教理疗师,让他/她为你打造甩肚方案。
Pelvic floor exercises to strengthen the muscles from within may also help as well as yoga poses such as ‘the plank’. This involves lying face down, raising your body on your elbows and toes and holding your body in a straight line from your head to your feet for a few minutes at a time and breathing steadily before releasing.
另外,骨盆运动与平板支撑也颇为有效,助你自内而外消灭脂肪。做平板支撑时,面部朝下,以肘部与足部撑起全身,尽量保持一条直线。发力时,匀速呼吸,并坚持若干分钟。
THYROID TUMMY
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