The slimming exercise based on pelvic pillow can close the expanded pelvis and lift the drooping internal organs, and you can lose weight immediately as long as you do it once. Be sure to measure the waist circumference before and after stretching. Please don't lie on the soft bed. It is best to lie on a thin cushion or floor to avoid the pelvic pillow from sinking.
Stretching steps of pelvic pillow foundation slimming exercise
Do it at least 1 time every day, and no more than 2-3 times, each time for no more than 4 minutes. In addition, if you feel waist discomfort during stretching, please rest immediately!
1. Sit on the ground with your legs straight and put the pelvic pillow close to your hips.
Sit on the ground with your legs straight and your back straight. Place the pelvic pillow close to the hip, and the middle of the pillow should be directly behind the navel. When the pelvic pillow is close to the buttocks, the middle part should be directly behind the navel.
2. Fix the pelvic pillow by hand and lean back.
Fix the pelvic pillow with both hands to avoid position deviation. The upper body slowly leans back so that the waist is on the pelvic pillow. Fix the pelvic pillow with both hands to avoid position deviation.
3. Relax your whole body strength and let your stomach sink inward.
When lying flat, the center of the pelvic pillow should be located directly below the navel. If you feel pain in your waist, please give up a little to make your pelvis really soft. Note that when lying flat, the stomach must be concave inward (reduce the abdomen).
The stomach is concave inward.
Seen from above, the navel is in the center of the pelvic pillow, which is the correct position.
Note: If you feel pain in your waist, please release some air and lower the height of the pelvic pillow!
4. Tilt your toes inward, raise your hands in a figure of eight, and put your palms on the ground.
Feet and thumbs together in a figure of eight. Then put your hands above your head, put your little fingers together, put your palms on the ground and lie still for 5 minutes. When you feel tired, you can relax a little before continuing.
Legs are waist-width, big toes are close together, and feet are 8-shaped.
The little finger clings to both hands: the wrist is twisted inward, the little finger clings to the ground, and the palm clings to the ground. This posture can lift the ribs.
Location of the pelvic pillow: The center of the pelvic pillow is directly below the navel. When the upper body falls backwards, fix the pelvic pillow with both hands to avoid position deviation.
After that, please lie on your side and leave the pelvic pillow.
After lying still for 5 minutes, never use the strength of abdominal muscles to lift the upper body. Please turn over and lie on your side first, and slowly support your upper body with elbow strength.
Attention!
When you feel pain in your waist, please stop immediately.
If you feel tired at first, please deflate and lower the height of the pelvic pillow before continuing.
If you can't finish it in 5 minutes, you can do 1 minute, rest 10 second, and repeat for 5 times. Hold out your chest and create a rich and beautiful breast.
When the scapula is askew and gradually opens, the chest will spread out. As long as you concentrate your chest and tighten your shoulder blades, you can create strong breasts!
1, take a lying position and lift your chest.
Take a prone position, with your legs spread shoulder-width. Place the pelvis horizontally just behind the upper chest. Imitate the action of wearing underwear, and spit on your chest with your other hand.
Position of pelvic pillow
Imagine that the left and right nipple points are connected in a line. The center of the pelvic pillow is directly behind the center point of the straight line. Place the pelvic pillow horizontally under the north scapula and fix it firmly.
Hold your chest out like underwear and concentrate inward.
2. Raise your hands and straighten your chest.
Hands up, little fingers together, palms close to the ground, legs relaxed. Hold this position for 3-5 minutes. If you feel tired, start from 1 min.
Make the broad elephant legs strong!
Create tight thighs!
Once the pelvis expands outward, the hip and knee joints will also expand outward, and the thighs will become thicker. Make good use of pelvic pillow, correct pelvis and leg bones at the same time, and create slender legs!
1, bend your left knee in a prone position.
Put the pelvic pillow at the waist and lie flat. Face up, bend your left knee and put your hands at your sides. Relax all over. Hold this position for at least 1 minute and not more than 3 minutes.
Position of pelvic pillow
Align the center of the pelvic pillow with the joint between the waist curve and the spine, and place and fix the pelvic pillow horizontally.
Bend one foot inward so that the inside of the knee is close to the ground.
2. Bend your right knee and relax.
Keep the position of pelvic pillow, keep your left foot straight, bend your right knee, point your toes to the outside of your body, keep your knees close to the ground and put your hands on your sides. Hold this position for at least 1 minute and not more than 3 minutes.