We have already told and shown how to relieve back pain with the help of Bubnovsky exercises, and also demonstrated gymnastics for the knee joints. Today Dr. Bubnovsky will explain how to get rid of belly fat at home, and at the same time get rid of constipation, hemorrhoids, and pain in the lumbar spine.
Big belly
Indications: large or hanging belly for cosmetic correction purposes. Prolapse (ptosis) of internal organs, biliary dyskinesia, constipation, hemorrhoids, irritable bowel syndrome.
I.P. lying on your back, legs bent at the knee joints.
Retracting the abdomen towards the spine (you can hold the ball with your hands to visualize its lowering). The number of movements is at least 50.
It would seem like a simple exercise, but, as practice shows, most people have an inactivated diaphragm, and many find it difficult to understand and feel this exercise, since the abdominal muscles are also poorly developed. Think about the exercise, learn to feel a kind of “sticking” of the stomach to the spine, then the diseases described above will disappear without you noticing.
The ball helps at the first stage, since it should visibly “sink into the stomach” during a long exhalation.
Before performing the exercise, it is advisable to drink a glass of water (not in one gulp) or drink green tea. The gastrointestinal tract must, as they say, be rinsed before exercise.
Gymnastics Basics
According to the doctor, a person by nature has all the components of good health and knows the secrets of youth and longevity. Kinesitherapy - active therapy - helps to solve problems of the musculoskeletal system, reveal and direct natural abilities in the right direction. Treatment is based only on movement, does not require and even prohibits the use of medications.
Kinesitherapy - a method of treatment with physical exercise - relieves physical inactivity, is used for healthy weight loss, and returns youth, mobility and energy to the body.
The set of classes is selected individually for each client, taking into account diseases of the musculoskeletal system and affecting problematic parts of the body. Gymnastics does not include special exercises; its uniqueness lies in the competent combination of the simplest exercises and in a personal approach to each problem.
Abdominal massage with a round stick
I.P. sitting on the edge of a chair or even standing, bending your body forward, preferably after a shower (wet body), massage your stomach with a stick, holding it by the ends, from bottom to top. At the same time, you can massage your buttocks and lower back. From one to five minutes.
This massage can be classified as a hard kneading. In this case, fatty rolls are felt on the abdomen, they are painful when kneaded. There is no danger from such a massage. Overcome the pain, what can you do.
It is better to perform it after a shower or by rubbing any anti-cellulite cream into the skin of the abdomen. Combine this massage with the previous exercise and get rid of the “hanging” belly, or “mirror disease”.
Features of the technique
What is the point of the program? Initially, the doctor's main goal was to create new, effective ways to treat diseases that affect human muscle and bone tissue. And excess body weight has always been the main factor in their occurrence.
As a result, he created a weight loss program for the abdomen, which not only copes with extra pounds, but also helps during the treatment of relevant diseases and rehabilitation after operations.
It is impossible to say that Bubnovsky’s technique is unique. Many movements are taken from classical Pilates, yoga, and aerobics. The equipment with which they are performed deserves special attention.
Lying crunches
I.P. lying on your back, legs bent at the knees, lying on a chair (sofa). The palms are pressed to the ears, the elbows are turned to the sides. Bend your torso while exhaling “Ha-a,” trying to touch your elbows to your knees. The minimum requirement is to lift your shoulder blades off the floor. From 20 to 50 repetitions in one series, more is possible.
The exercise is completely safe, but requires the synchronization of bending the torso and exhaling “Ha-a”. The effect becomes noticeable when you manage to do 50 repetitions in a row. A slight delay at full flexion enhances the effect of this exercise. At the same time, try to pull in your stomach.
Recommendations from a doctor for losing weight
The main advantage of the set of exercises is the simultaneous involvement of most muscle groups. In this case, there is no need to look for elements that will be effective when working separately on the arms, legs, back, etc. The doctor created a program that is universal, capable of not only eliminating excess weight, but also improving the health of the body as a whole.
Note. The main condition for obtaining the desired result is a radical change in your daily lifestyle.
Bubnovsky gives several useful recommendations. Take them into account, and the result will not be long in coming:
- Proper nutrition. This is the most important point that you should pay special attention to. The process of losing weight starts only after changing your diet. It is necessary to give up foods with harmful ingredients, fatty, salty, sweet, starchy foods. Thanks to this, you can remove all unnecessary substances from the body and start metabolism.
- Maintaining water regime. We drink at least one and a half liters of clean drinking water every day.
- Cold and hot shower. Do you want the effect to be even better? Perform such water procedures several times weekly, gradually increasing the number of shower “sessions”. It has a beneficial effect on the body and helps in the breakdown of subcutaneous fat in the abdominal area.
- Visiting the sauna/bath. A steam room is a great way to speed up metabolism, quickly remove all unnecessary fluid from the body and normalize blood flow.
Ball ride
I.P. lying on the floor. Place a ball (basketball, football, volleyball) under your stomach. Roll on the ball clockwise (from right to left, from bottom to top), that is, over the entire surface of the abdomen - 5-10 circles. In the morning or evening, always on an empty stomach, after drinking at least a glass of water.
This is one of the best types of visceral massage for biliary dyskinesia, intestinal atony (Crohn's disease) and constipation. It has a good cosmetic effect for a large belly, toning the abdominal muscles.
It is not recommended for hemorrhoids and prolapse of internal organs and in the acute stage of pyelonephritis.
Contraindications: liver diseases in the acute and subacute stages (hepatitis, cirrhosis), conditions after appendectomy, cholecystectomy (first 6 months), urolithiasis and cholelithiasis in the acute and subacute stages.
This exercise can also be classified as a type of hard massage, or kneading, which is again quite painful, but safe.
Half-plough
I.P. lying on your back, holding onto a stationary support with straight arms. Raising your legs (straight or slightly bent at the knees) to a level of 90° or more (towards the floor), trying to touch the fixed support with your feet. It is advisable not to touch the floor with your heels when lowering your legs.
Raising and lowering your legs while exhaling “Ha-a.” Breathe like a locomotive. Don't think about inhaling, it will happen automatically. Perform the exercise from 10 to 20 repetitions in one series. A larger number is allowed, but without fanaticism. The main indicator of the adequacy of the exercise is the appearance of a burning sensation in the abdominal muscles.
The main indication for this exercise is osteochondrosis of the spine, including those with herniated discs. Exercise improves intestinal motility and blood circulation in internal organs.
Absolute contraindications: hernia of the white line of the abdomen, umbilical or inguinal hernia.
Relative contraindications: acute pain in the lumbar spine, hemorrhoids in the acute or subacute stages, uterine prolapse.
The exercise requires increased effort when raising and lowering your legs. Without mastering this breathing, it is better to postpone the exercise.
Pelvic twist
Exercise for the oblique abdominal muscles (waist). It is an excellent prevention of osteochondrosis of the lumbar spine, as it improves the mobility of the spinal column in the lumbar region. Targeted at physically fit people. Performed at a slow pace.
I.P. lying on your back, arms to the sides, legs bent. Lower your legs left and right until your knees touch the floor. Try not to lift your palms and shoulder blades off the floor. 10 to 20 repetitions in each direction. Perform each movement while exhaling “Ha-a.” A cracking sound in the lumbar region during the first 3-4 movements is allowed.
Contraindications:
- liver diseases in the acute and subacute stages (hepatitis, cirrhosis), conditions after appendectomy, cholecystectomy (first 6 months), urolithiasis and cholelithiasis in the acute and subacute stages;
- hernia (linea alba, umbilical or inguinal).
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Bubnovsky’s exercises for losing belly fat
Complex exercises recommended by a doctor provide a comprehensive effect on the body. The course of chronic diseases of the muscles, back and joints is alleviated. The skin smoothes out and becomes more elastic. Blood circulation improves, the functioning of the heart and blood vessels is stabilized.
Big belly
The starting position for the exercise is lying on your back, legs bent 90° at the knee joint. The patient’s task is to retract the abdomen to the limit, followed by complete relaxation of the muscles. You need to repeat the movement 40-50 times. Gymnastics is aimed at working with the diaphragm and the muscles of the abdominal region.
Before performing exercises (4-5 hours before), you should drink 2-3 liters of liquid to flush your stomach. This exercise is suitable for preventing constipation and hemorrhoids. It is best to exercise in the morning on an empty stomach.
Abdominal massage with a round stick
The exercise is a hard warm-up and is performed after visiting a sauna, steam bath, contrast shower or applying anti-cellulite cream. Starting position – sitting on a chair, the torso is vertical, the back is straight. The massage should be carried out with a large round stick, firmly held in the palms of your hands. Movements are strictly vertical from the diaphragm to the lower abdomen and back.
During execution, painful sensations may occur. This is due to the fact that the stick touches sensitive fat pads. The warm-up itself is aimed at increasing the efficiency of fat burning and improving blood supply to the abdominal area. Exercise helps get rid of sagging abdominal skin, tighten it and give it a more attractive shape.
Lying crunches
Starting position – lying on your back, the spine is straightened as much as possible and completely touches the floor; arms are bent at the elbows, spread to the sides. The body is lifted while exhaling. The task is to rise, turn your torso and touch your knee with your elbow. The exercise includes 2-3 sets of 30-40 quick repetitions with a break of 50-60 seconds.
Ball ride
Gymnastics is performed using a basketball or soccer ball, which should be placed under the body. The technique is to roll the entire surface of the abdomen clockwise on the ball. In one approach you need to do 5-10 such “circles”. Warm-up replaces a full-fledged visceral massage of the abdominal area.
Gymnastics with a ball is indicated for diseases of the biliary tract, persistent constipation, and intestinal atony. Warm-up helps relieve pain associated with diseases and partially get rid of their main symptoms. There are a number of contraindications:
- haemorrhoids;
- organ prolapse;
- acute pyelonephritis;
- viral hepatitis, cirrhosis;
- cholelithiasis.
Half-plough
Performed from the starting position lying on your back. Hands are brought together behind the head, held on to a fixed support or pressed by an assistant. Straightened legs rise as you exhale, the thigh presses to the stomach. Classes will help with diseases of the spine (osteochondrosis, herniated discs), improve intestinal motility, blood circulation of the abdominal organs. Before performing it, you should give up nicotine and alcohol. Contraindications include:
- inguinal hernia;
- hernia of the white line of the abdomen;
- haemorrhoids;
- constant pain in the lower back.
Pelvic twist
Warm-up begins from a supine position. Your arms should be spread to the sides, your legs bent at the knees, and pulled towards your stomach. Gymnastics promotes weight loss, improves spinal mobility, and is recognized as an effective prevention of osteochondrosis. The exercise is performed at a slow pace: the legs are bent to the side, the knee almost touches the floor. It is recommended to do 2-3 sets of 10-20 repetitions. Key contraindications:
- acute liver diseases;
- all types of hernia.
Riveting
Exercises for weight loss begin from the starting position: lying on your back, legs straightened, arms extended behind your head. Lifting of the limbs is carried out simultaneously and sharply while exhaling until the palms touch the feet. It is advisable not to lift your head off the floor. Only one approach of 15-20 repetitions is done. Such physical activity is useful for increasing endurance and improving muscle control. Gymnastics is contraindicated for diseases:
- herniated discs;
- hernia of the white line of the abdomen.
Press traction
Exercises with an elastic band according to Bubnovsky tighten the lower abdomen and relieve back pain caused by chronic diseases. To perform this, the legs should be attached with an expander (or any elastic cable) to a fixed support. The knees are pulled up to the chest 20-25 times. You can do 1-2 more approaches with breaks of 1-2 minutes.
Video clip
When performing, the upper muscles of the shoulder girdle and abs are involved. It is important not to arch your back, keep it constantly straight. Gymnastics is performed from the starting position: standing on your knees, arms placed perpendicular to the body, firmly holding the roller. Trying to keep your back straight, your arms are brought forward, your body is straightened, your chest touches the floor. Warm-up is indicated for use in diseases:
- osteochondrosis;
- pain in arm muscles.
Rocking chair
The weight loss exercise begins from a position lying on your back, arms bent at the elbows, clasped behind the head. The torso rises strictly as you exhale, one leg bends and is pulled towards the stomach. Your back should be kept straight. The shoulder girdle turns towards the bent leg, the elbow touches the knee. Do 15-20 repetitions in both directions, 1-2 approaches. The exercise is indicated for osteochondrosis of the thoracic spine.
Riveting
The exercise is aimed at physically fit people. Only complete synchronization of exhalation and lifting of the legs allows you to perform this exercise correctly. A very effective exercise that allows you to develop excellent control of the muscles of the entire torso.
I.P. lying on your back. Hands straight behind the head. As you exhale “Ha-a,” bend your torso, trying to touch your straight legs with your straight arms. Up to 20 repetitions.
Contraindications: hernias (linea alba, umbilical or inguinal), pelvic organ prolapse (ptosis).
Press traction
The exercise is complicated by the need to independently attach the simulator to the legs and a fixed support (FBS) and choose a suitable place in the house. Additional leg cuffs with a carabiner or rubber bandages are needed. The technique of performing the exercise itself is quite simple.
I.P. lying on the floor, holding the NOP with outstretched arms. Simultaneous thrust to the abdomen with the thighs of a simulator, one end attached to the lower third of the legs, the other to the upper point of the lower leg. Perform at least 20 repetitions
Perfectly tightens the lower abdomen. For osteochondrosis of the lumbar spine, it helps to get rid of acute and chronic back pain.
Video clip
When performing this exercise, the muscles of the upper limbs (shoulders, pectoral muscles) and, of course, the abdominal muscles are involved.
Exercise only for physically fit people. The main mistake is arching the lumbar spine when returning to IP. It is better to start with incomplete extension of the torso.
I.P. standing on your knees, resting your hands on the handles of the roller. Extension of the torso until the stomach touches the floor, arms straight, and full reverse bending until returning to the starting position. The number of repetitions is from 10 to 20, more is allowed. Two exhalations during the process of extension and flexion of the torso.
After performing the exercise for the first time or after a long break, you can feel a “sheet of plywood” in your stomach. This shouldn't be a deterrent. One of the best exercises for stretching the deep muscles of the spine.
Contraindications: hernias (linea alba, umbilical or inguinal), pelvic organ prolapse (ptosis), hemorrhoids in the acute or subacute phase.
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Rocking chair
This exercise is aimed at physically trained athletes, as it requires great endurance from the abdominal muscles and good coordination.
Unlike previous exercises for the abdominal muscles, when performing this exercise there is almost no breathing (1 exhalation for 4-6 movements), which in itself is a difficult condition. At the same time, the oblique abdominal muscles (waist) are perfectly activated. In fact, this exercise refers to strength aerobics, since the effect is achieved only with a large number of repetitions of the movements performed in the same rhythm.
I.P. lying on the floor on your back. Palms pressed to ears. Alternately touching the elbows to the knees crosswise. In this case, the knee of the bent leg must be pressed as close as possible to the stomach, and the second leg must be simultaneously straightened along the floor, but without touching it. Perform 10–20 repetitions on each side
Main indications: all chronic diseases of the gastrointestinal tract from chronic gastroduodenitis to chronic colitis, biliary dyskinesia, decreased intestinal motility.
The exercise should be performed for osteochondrosis of the thoracic spine. The exercise is also useful for diseases of the pelvic floor (prostatitis in men, endometriosis in women).
The essence of Bubnovsky's technique
The doctor is an ardent opponent of a sedentary lifestyle. The technique he developed is aimed at getting rid of diseases associated with disorders of the musculoskeletal system.
The technique is based on a complex effect on the body. By regularly doing exercises, you can not only make your figure more attractive, but also improve your health and get rid of a number of diseases.
The set of exercises is developed on the basis of kinesitherapy or the use of all the forces of the body. It is possible to achieve high results only if you work in several areas simultaneously, that is, comprehensively.
Losing weight according to the doctor’s system is available even to those people who do not have any prior training. You just need to change your habits, which will help you lose weight without your body experiencing stress. Another important point: a weight loss regimen is developed individually for everyone who contacts Bubnovsky’s centers.
The first stage, which will contribute to weight loss, consists of the adaptation of a fat person to a sports lifestyle. At this stage, it is necessary to perform exercises similar to the complex for bone and muscle diseases.
What can you get if you study according to Bubnovsky’s program? Lose weight, strengthen the body, increase body mobility and flexibility. Also, a set of exercises is an excellent way to prevent possible diseases of bones, ligaments, muscles and joints.
