Slender waist, slender * * *, tight ass ... The key to such a proud figure lies in our pelvis. Five minutes before going to bed every day, you can become a thin beauty by adjusting the skewed pelvis! Then, let's follow the waist mm to experience it!
Pelvic exercises help to adjust your pelvis.
Adjusting the pelvis to avoid unnecessary pressure on the body, that is, letting it lie flat, is the best posture. And if you do it before going to bed, you can also relieve muscle pain and fatigue for a day, which is a good way to keep fit!
The first lesson of body-building gymnastics before going to bed: waist circumference &; Hip slimming exercise
A slim waist and buttocks is undoubtedly an important indicator of a perfect body shape. First, relax the joints of pelvis and thighs to adjust the bending parts of the whole body, so as to exercise the muscles around the waist from the middle of the body.
Step 1: Stand upright on one knee.
Lie on your back and stand on one knee. You should keep your body straight at this time. Open your arms in a figure of eight and put them at your sides.
Step 2: Put down your knees.
Slowly put it on your upright knees and stick it to the ground as much as possible. The sole of the foot clings to the other straight leg. Keep your upper body straight and be careful not to shake your waist.
Step 3: Stand on your knees again.
Return the fallen knee to an upright position, and then straighten the knee to straighten the leg. That's it. Change your legs and cross them five times each.
Beautiful gymnastics before going to bed lesson 2: abdominal and thigh slimming exercise
Moving the waist up and down helps to strengthen the pelvic muscle group and thigh muscle activity, and also helps to improve constipation!
Step 1: Lie flat.
Lie flat in a standard posture. Knees stand up and open, waist width. Open your arms in a figure of eight and put them at your sides.
Step 2: Lift your waist.
Support your body with your shoulders and soles, and slowly lift your waist. Subconsciously stretch the inner thigh and keep this position for seven seconds.
Step 3: Knees together.
Lift your waist and keep your knees together for seven seconds. It feels like tightening the pelvis. Then slowly relax your waist and return to the posture of step 1 Repeat the exercise 2 ~ 3 times.
If the above two are too difficult, you can try the following four simple pelvic exercises.
Four simple pelvic exercises.
* * * The muscles around the pelvis activate intestinal peristalsis.
The pelvis opens, the viscera droops and oppresses the intestine, and the intestinal peristalsis cannot be carried out normally. If you want to lose weight and be beautiful, you must first eliminate constipation, remove toxins from the body and speed up the efficiency of burning fat. In this way, the adjustment of pelvis is essential. Through the adjustment of pelvis, the position of internal organs can be restored and the oppressed intestinal peristalsis can be liberated.
Relieve abdominal distension-abdomen * * *
While exhaling on your back, slowly press your navel with your hands.
Press the lower navel, right abdomen, upper navel and left abdomen in turn with the same force. The navel is about four fingers wide from top to bottom, and the left abdomen and right abdomen are diagonally below the navel. * * * 3 times.
Adjusting pelvic width-cradle movement
Sit on your knees, lift your legs off the ground and keep your posture for 5 seconds.
The abdomen is hard, while the body bends, the upper body leans back. Push the heel forward and the abdomen will return to its original position. Repeat 10 times as one group, and * * * as two groups.
* * * Waist Acupoints-Exercise around the waist
Press the acupoints with your thumb. The acupoints are located on the extension line of the left and right highest points of the pelvis, and are wider outside the two fingers of the back bone.
Spread your legs shoulder-width apart, put your hands on your waist, and press the acupoints of the large intestine with your thumb.
Draw a circle around the waist and proceed slowly.
Then repeat the action in the opposite direction, 30 times left and 30 times right.