@diana.and.vlog: Do this and say goodbye to bloating and excess gas ✅ These gentle movements help stimulate digestion, release trapped gas and relax your belly. ⸻ 🔹 MOVE 1 — Deep squat with gentle rocking (ты в приседе и слегка раскачиваешься) How it helps: • Gently massages the intestines • Helps move trapped gas • Improves bowel movement • Relaxes the pelvic floor How to do: Rock slowly side to side or forward/back Time: 30–60 seconds Breathing: Deep nasal breaths ⸻ 🔹 MOVE 2 — Knees to chest (dynamic) (двигаешь колени к груди, мягко внутрь и отпускаешь) How it helps: • Compresses the belly → releases gas • Reduces lower belly pressure • Stimulates digestion How to do: Pull knees in on exhale, release on inhale Reps: 10–15 slow reps ⸻ 🔹 MOVE 3 — Supine spinal twist (лёжа, колени в сторону) How it helps: • Twists gently “wring out” the intestines • Helps move gas through the colon • Reduces bloating discomfort How to do: Hold each side Time: 30–45 seconds per side Tip: Relax shoulders, breathe deeply ⸻ 🔹 MOVE 4 — Knees hug + gentle rocking (подтянула колени и слегка качаешься) How it helps: • Deep belly massage • Calms the nervous system • Supports gut-brain connection Time: 30–60 seconds Move slowly and comfortably ⸻ 🔹 MOVE 5 — Child’s pose with body rocking (таз назад, мягко двигаешь туловище) How it helps: • Relaxes the abdominal wall • Improves intestinal movement • Reduces tension that causes bloating How to do: Rock hips back and forth slowly Time: 1–2 minutes ⸻ ⏱ How often to do: ✔ Daily ✔ After meals ✔ In the evening for bloating relief 💡 Best results: slow movements + deep breathing 👉 Follow me to transform your body, build better habits and feel better every day #fit#loseweight#homeworkout#Fitness
