Lose weight in a week, as long as you do as I do, you will lose weight.
Monday's pelvic rolling exercise
Results: It can increase the mobility of the spine, strengthen the pelvic floor muscles, and reduce the phenomenon of backache.
Times: Repeat the exercise 10 times.
Step 1. Lie flat on the ground, with your feet bent and spread as wide as your hips, your feet flat on the ground, your knees facing the ceiling, your hands straight at your sides, your palms down on the ground, and inhale.
Step two. Exhale, the ribs and abdomen contract, and the inclination of the pelvis makes the bone tail position at the end of the spine begin to roll off the ground, slowly pushing the spine into small pieces until the shoulders and knees form a diagonal, keeping the diagonal position and inhaling.
Step three. Exhale and relax from your chest. The back slowly rolls back along the straight line of the back. When you roll down, try to feel the feeling that every part behind your spine touches the floor.
Tuesday clam shell movement
Results: The muscle strength of extraarticular muscles of wide joint was enhanced, the pelvis was stabilized, and the hip and thigh lines were beautified.
Times: Repeat the exercise 10 times.
Step 1. Lie on the ground with your knees together, with your left side up, your right arm straight to the top of your head, your head lightly resting on your arm, your left arm bent, your palm flat on your chest to support your body slightly, and your abdominal muscles contract. The right side of the waist should be off the ground and ready to inhale.
Step two. Exhale, waist contraction to stabilize the body, thighs open to the outside of the body. During the exercise, the palms are still gently combined. Pay attention to the plane of the front side of the pelvis, which should be perpendicular to the floor and not affected by leg movements. Inhale for a while; Exhale and return to your original position.
Knee torsion on Wednesday
Results: Training spinal torsion can enhance the stability of wide joints and pelvis and reduce pelvic pressure.
Times: one for each left and right, and five for * * *.
Step 1. Inhale and twist your legs to the right. When moving, the upper body remains the same, the shoulders are relaxed and flat on the ground, and the calves and thighs maintain a 90-degree right angle; Exhale, put your legs together and slowly bring them back to their original positions.
Step two. Inhale, twist your legs together to the left, keep your upper body unchanged, relax your shoulders and touch the ground, and keep your calves and thighs at a right angle of 90 degrees; Exhale and return to your original position.
Lie on your side on Thursday and lift your legs.
Effect: Strengthen the abductor of wide joint and the muscles on the side of waist, help stabilize pelvis and beautify hip lines.
Times: per side 10 times.
Step 1. Lie on your side on the ground, with your left side facing upwards. Keep your right arm straight to the top of your head, let your head lean on your arm gently, bend your left arm, put your palm flat on your chest, and support your body slightly. Don't lean forward or backward. Breathe in and prepare.
Step two. Exhale, lift your legs together slowly, keep your upper body relaxed, and the height of lifting your legs will not affect the stability of the pelvis; Inhale and slowly lower your legs.
One-legged stretch on Friday
Results: Strengthen the core muscles and gluteal muscles, strengthen the sense of pelvic balance and beautify gluteal muscles.
Times: per side 10 times.
Step 1. Lie flat on the ground, bend your arms, put your palms under your forehead, relax your shoulders, lengthen your neck, lay the front side of your pelvis flat on the ground, open your feet to hip width, and inhale to prepare.
Step two. Exhale, adduction of abdominal muscles, hip contraction, straight right foot, and slowly lift off the ground; When moving, keep your upper body still, relax your shoulders and arms, and keep the front side of your pelvis close to the ground.
Step three. Inhale, slowly lower the raised right foot, keep the shoulder strength and arm relaxed, return to the preparatory action and change sides.
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