Part Sixteen: Detailed Explanation of the Characteristics and Practice Methods of Qigong for Abdominal Contraction and Weight Loss

Practicing Qigong can not only improve health, strengthen the body, prevent and treat diseases, but also help with weight loss. In recent years, many books, magazines and newspapers have published reports of obese people losing weight through Qigong practice.

Qigong is a convenient and easy way to lose weight without the need for medication or injections, and it has no side effects, making it increasingly popular among obese individuals.

This set of Qigong weight loss techniques is most suitable for obese individuals with thick waists and bellies, and can also be practiced by those who are obese all over. However, the effects of this method are not very significant for those with large hips and thick legs; they should instead use self-massage for weight loss, or a combination of both.

I. Characteristics of Abdominal Contraction and Weight Loss Qigong

1. Abdominal contraction and weight loss qigong is suitable not only for general obese individuals, but also for obese individuals who are not suitable for exercise-based weight loss methods, such as those who are severely obese or elderly, frail, or ill. It is also suitable for women to practice after childbirth to restore their figure.

2. This exercise not only helps with weight loss, but like other traditional qigong practices, it also strengthens the body, improves health, and prevents and treats diseases. Healthy obese individuals who practice this exercise will both lose weight and improve their health; obese individuals with underlying health conditions will both lose weight and improve their condition.

3. Regular practice of this exercise can prevent and treat chronic gastrointestinal diseases such as stomach pain, gastroptosis, constipation, and diarrhea. It can also prevent and treat chronic diseases such as dysmenorrhea, leukorrhea, impotence, premature ejaculation, and chronic prostatitis.

4. This exercise is simple and easy to learn. Most people who have studied Qigong can learn it in 20-40 minutes by reading the book carefully and thinking about it thoroughly. Most people who have not studied Qigong can also learn it in 30-60 minutes, and can master it after practicing for a few days.

5. Short practice sessions can also lead to weight loss. Just 15 minutes of practice daily will result in noticeable weight loss within a month. The effects will be even more significant after four or five months. Of course, practicing for half an hour daily will yield better results. However, it's generally best not to exceed half an hour. Excessive practice time can easily cause abdominal muscle fatigue and discomfort.

No matter what kind of Qigong you practice, everyone's reaction will be different. If you practice abdominal contraction Qigong for more than half an hour each time, and instead of feeling abdominal muscle fatigue or discomfort, you feel very comfortable and have a warm feeling in your abdomen, and this warmth spreads throughout your body, then you can continue practicing without any worries.

6. This exercise does not require specific times or directions for practice. Obese individuals can practice at their own pace and in whatever direction they prefer.

II. Qigong Exercises for Abdominal Contraction and Weight Loss

1. Abdominal breathing exercises

Abdominal breathing is the foundation of abdominal contraction and weight loss qigong. People who have practiced qigong, especially those who know abdominal breathing, can directly practice abdominal contraction and weight loss qigong without needing to practice abdominal breathing first.

People who have never practiced Qigong or do not know how to use abdominal breathing should learn abdominal breathing before practicing abdominal contraction weight loss Qigong.

Our normal breathing is chest breathing, which is natural breathing that is not under conscious control. When exhaling, the chest contracts; when inhaling, the chest expands. If you observe others carefully or look down at your own chest, you will notice that the rise and fall of the chest is very obvious when breathing.

Abdominal breathing means "breathing" with the abdomen, but in reality, it still involves breathing with the lungs. The only difference is that during exhalation, the abdomen contracts and the diaphragm rises; during inhalation, the abdomen protrudes and the diaphragm descends.

Abdominal breathing increases the range of motion of the diaphragm, increases the volume of the thoracic cavity, and expands lung capacity. This promotes gas metabolism and blood circulation, "massages" the internal organs, regulates their functions, enhances metabolism, and achieves the goals of strengthening the body, preventing and treating diseases, and losing weight.

When first practicing abdominal breathing, most people find it very uncomfortable and unnatural. Therefore, when initially practicing exhalation, you can consciously contract your abdomen inwards, and when inhaling, consciously expand your abdomen outwards. Once you are proficient, try to make your abdominal breathing more natural, even, and deep.

Mastering diaphragmatic breathing is not difficult. With a little practice each day, you can learn and master it in just a few days. As the saying goes, "Practice makes perfect." After practicing for a while, diaphragmatic breathing will become a habit and come naturally.

Abdominal breathing exercises can be practiced anytime, anywhere-lying down, sitting, standing, even while walking, traveling by car, train, or plane. You can inhale through your nose or exhale through your mouth.

However, it is not advisable to practice within one hour after a meal, when experiencing stomach or abdominal pain, or during pregnancy.

Once you've learned diaphragmatic breathing, you can practice abdominal contraction and weight loss exercises.

2. Abdominal contraction and weight loss qigong

(1) Preparatory posture

The practice posture for abdominal contraction and weight loss qigong is generally a standing posture. Stand with your feet parallel, shoulder-width apart, head and neck straight, shoulders, waist and hips relaxed, and your whole body relaxed. Loosen your collar and belt.

Slowly raise both hands to your abdomen, fingers slightly bent and relaxed. Imagine holding a large ball, the diameter of which is about the width of your shoulders. Imagine the highest point of the ball closest to your body touching the highest point of your waist and abdomen (the tip of your belly). Look straight ahead, clear your mind of distractions, and smile.

(2) Practice methods

Slowly close your eyes, gently, without forcing them. Exhale through your mouth. As you exhale, keep your mouth slightly open and relax your tongue. Exhale evenly and deeply. While exhaling, imagine your hands are holding a ball that is pressing down on your stomach, drawing it inward.

Inhale through your nose. When inhaling, press the tip of your tongue against the roof of your mouth and close your mouth slightly. As you inhale, your abdomen will naturally expand outwards, and the ball you are holding in your hands will naturally return to the state it was in before exhaling.

After practicing this method for 15 to 30 minutes, you can stop.

(3) Concluding the exercise

When concluding the exercise, maintain the same standing posture. The exercise should be completed while exhaling.

Concluding movement: As you slowly exhale, bring both hands towards your abdomen, right hand inside and left hand outside. Place your right palm on the tip of your abdomen and your left palm on the back of your right hand, pressing both hands firmly against your abdomen at the same time.

After taking 3-6 slow abdominal breaths, slowly open your eyes, remove your hands from your abdomen, and let go. Walk around a bit, rest for a while, and if you have time and interest, you can continue practicing.

The main characteristic of this abdominal contraction qigong exercise is weight loss, especially in the waist and abdomen. Therefore, the focus should be on achieving weight loss results. During practice, do not concentrate on the upper or lower dantian. However, pay attention to two points: ① When inhaling, do not add any intention; let it flow naturally. ② When exhaling, add intention, imagining a ball being held in both hands pressing down on the abdomen, contracting inwards; the exhalation should be deeper and longer than the inhalation. This is a crucial aspect that determines whether this exercise will lead to weight loss and should be given high priority by practitioners.

The power of Qigong is miraculous. It can enable people who have been bedridden for years to get out of bed and walk again, restoring their health. It can help people with terminal illnesses overcome death and experience a "rebirth." Relying on the miraculous power of Qigong, one can also lose weight.

In the initial stages of practicing the abdominal contraction and weight loss exercise, you may not be able to visualize (or feel) the ball in your arms. Don't rush it, don't deliberately pursue it, and continue practicing patiently. After practicing for a period of time, you will feel numbness, swelling, and heat in your palms. If you pay close attention, you will feel as if you are holding a ball in both hands. This indicates that you have already experienced "qi sensation." From then on, you can change your breathing from inhaling through your nose and exhaling through your mouth to inhaling through your nose and exhaling through your nose.

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