The first type: abdominal tightness.

After holding the ball in the inner thigh, lift the upper body and compress the ball with the abdomen.

The second type: tight buttocks and abdomen. After riding on the ball, you can lift your feet with one foot, support your upper body with your shoulders, and raise your hips as high as possible.

The third type: tight crotch

In the posture of lying flat, the upper sole is bent and placed on the ball, which can compress the ball hard to achieve the sports effect.

The fourth type: tight abdomen and beautiful legs

Hold the ball with your feet and move up and down. If you feel that your physical strength can't bear it, you can add another ball to your back.

The fifth type: lifting the buttocks

Lie on your back, hold the ball with your knees and press it repeatedly to achieve the purpose of exercise.

Type 6: Hip lifting

Lie on your back, hold the ball with your knees and press it repeatedly to achieve the purpose of exercise.

Seventh Style: Waist Stretching

Using the ball to do balanced exercise can stimulate the muscles.

Eighth: pelvis and abdominal muscles

After sitting on the ball with only a little air, you can keep your body balanced and achieve the effect of exercise.

Ninth type: wrist and shoulder stretching.

First, keep your waist in a certain position, put your palm on the ball, and then walk.

Forward ball.

Type 10: Hip lifting

Rotate the ball placed on the abdomen with the waist to achieve the sports effect.

Eleventh type: pelvic bone correction

Place the ball under the waist, compress it downward, and keep the balance by moving the pelvis up and down.

Preparation before exercise

1 bladder emptying, otherwise it may cause pain and urine leakage.

Find out the position of your pelvic floor muscles with a mirror. Place the mirror under the skin and perineum between the vaginal opening and anus to contract and relax the Kaigl muscles. In general, you can see the contraction of the perineum.

Warm-up activities

1 Focus on pelvic floor muscles, and relax the muscles of buttocks, thighs and abdomen (you can put your hands on your stomach to ensure that your stomach is completely relaxed).

Don't hold your breath, make sure you breathe smoothly.

When lying flat, put your back flat, put your arms on your sides, put your knees together, and bend your head flat to prevent neck strain.

Normal delivery [postpartum repair] 1~20 weeks Dont Ask For Help

repair

/kloc-do postpartum exercises for 0/~ 6 weeks? Pelvic belt during pregnancy+essential oil

At week 7, pelvic floor muscle+medial thigh adductor muscle? Pelvic prosthesis

The eighth week pelvic floor muscle+hip retraction+leg stretching? Pelvic prosthesis

At week 9, pelvic floor muscles+hip lifting+contraction+leg stretching? Pelvic prosthesis

At week 10, hip lifting+straight abdomen+contraction+leg stretching? Pelvic prosthesis

1 1 week, pelvic floor muscle+rectus abdominis+pelvic correction+leg stretching? Pelvic prosthesis

12 ~ 13 weeks, pelvic floor muscle+rectus abdominis muscle repair+pelvic correction? Pelvic prosthesis

16 ~ 17 weeks, spinal flexibility+whole body stretching combined with scientific diet continued to use pelvic instrument.

Aerobic exercise+strength training from the 265438th week +0. If necessary, you can exercise under the guidance of a shaping coach.