Butterfly stroke is good for pelvis.

Sit in the water with your feet together, keep your hands together during the whole exercise, and stand on tiptoe to keep your feet together. Gradually close the heel and move as close as possible to the leg fork. Lean forward and push your knees to the ground with your elbows. Hold for 30 seconds-1 min.

Efficacy: it is beneficial to pelvis and promotes blood flow into back and abdomen. Relieve sciatic nerve and help correct irregular menstrual cycle. Conducive to the smooth delivery during pregnancy.

Key points: The abdomen is the force point, so don't control it. Shake naturally and breathe naturally.

Note: It is forbidden in March.

Second, the potential of fish.

Fish that bring good sleep

Lotus sitting posture, the left foot is placed on the right thigh, the right foot is placed on the left thigh, the elbow supports the upper body, inhales, the upper body slowly leans back, the head is on the ground, and the hands are naturally placed on the thigh. While exhaling, hold your chest out and breathe five times.

Experience sharing: Practitioners' waist is very flexible, and friends who can't do it can reduce the difficulty accordingly, that is, keep your legs straight together, put your hands under your hips, support your body with your elbows, pay attention to straighten your body, and press your ankles upward, and press your head against the ground to make your throat feel relaxed.

Exercise effect: Remember this formula, "fish style = good sleep", which can fully relieve neck fatigue, promote blood circulation in the brain, and deliver sufficient nutrition to the brain, thus solving the problem of insomnia. In addition, this action can fully stretch the chest, help to take a deep breath, strengthen lung function, improve immunity and reduce the probability of catching a cold. Putting the top of your head () against the ground will also relax your throat and make your chin in a stress-free state, which will play a cosmetic role.

Third, lying heroically.

Lying in a spirited waist and abdomen.

Heroic sitting posture, holding your feet with both hands, elbow joint supporting your body, lowering your body on the expiratory side, bending your hands over your head after your upper body is completely flat, holding your right elbow with your left hand and your left elbow with your right hand, and breathing naturally. Loosen your hands, slowly lift your body, and restore the hero sitting position.

Efficacy: strengthen abdomen and lower back. To attach excess thigh fat.

Note: when you get off, you should put it down slowly and bow your waist.

Fourth, baby style

Babies regulate sleep.

Put your feet together, kneel on the floor, inhale and stretch your spine upward, exhale and put your upper body back and forth, with your abdomen close to your thighs, your forehead on the floor, and your head tilted to one side. Put your arms at your sides and relax your shoulders, back and spine.

Efficacy: Helps regulate insomnia.

Note: Relax all over.

Five, kowtow type

Kowtowing makes the spine flexible.

Diamond sitting posture: naturally relax your hands at your side, inhale and straighten your back, exhale and lower your upper body forward, put your hands on your feet, put your forehead on the ground, inhale and lift your hips, keep breathing, move your knees forward until your knees are on your forehead, and inhale and lower your hips to restore the diamond sitting posture.

Efficacy: make the spine flexible and elastic, and relieve colds.

Note: Keep your forehead close to the ground and hold your feet with your hands.

Six, three ways of fighting

Enhance leg muscle strength

This is a warrior-style reinforcement. Inhale and spread your legs widely. Exhale and turn your right foot and upper body 90 degrees to the right. Turn your left foot slightly in the same direction, and bend your right knee until your thigh is parallel to the floor and your calf is perpendicular to the floor and thigh. Stretch your left leg, straighten your knees, tilt your head upward, look at the folded palms, stretch your spine as far as possible, exhale, and lean forward until your chest rests on your right thigh and your arms remain straight. Then exhale, lean forward slightly, straighten your right leg and lift your left leg off the ground. After the right leg is completely straight, lift the left leg parallel to the ground. In this posture, the arm, upper body and left leg should form a straight line parallel to the ground, and the right leg should be at right angles to this straight line for 20 seconds.

Efficacy: Enhance leg muscle strength, relieve leg spasm and enhance self-confidence. Calm your heart.

Key points: Hip steps are parallel, don't turn up, and keep your hind legs straight.

Note: Patients with heart disease and hypertension are prohibited.

Seven, big worship.

Promote cerebral blood circulation.

Diamond sitting posture: put your hands together on your chest, inhale and stretch your hands upward, exhale and put your hands and upper body forward and down, touch the ground with the outer edges of your hands, straighten your spine, inhale and drive your body upward with your hands to restore the diamond sitting posture.

Efficacy: Promote cerebral blood circulation, benefit lung and relieve indigestion.

Note: put your hands together, touch your forehead, keep your hips close to your heels.