For professional women, sitting in the office all day without exercise, the abdomen and thighs are the easiest to get fat, and sedentary OL often leads to pelvic dislocation, which not only causes symptoms such as low back pain and shoulder pain, but also aggravates physical pain. At the same time, edema in the lower body is even more annoying.

This pelvic slimming exercise fully moves the sacroiliac joint, the main joint of the pelvis, by stretching the back. With smooth breathing, make a big movement slowly, which can effectively correct the skew and tighten the pelvis. Do pelvic exercises in the lounge at noon!

Program 1 Decomposition of Blocks

1. Due to various bad habits in daily life, the amount of muscle activity around the pelvis is small, and it is easy to tighten and form a lump, which gradually becomes slow. Use your spare time after work to sit in a chair, with your back straight, perpendicular to the ground, your legs together, your knees bent, and your hands naturally placed on your thighs.

2. The upper body leans back, using the force that reacts on the waist to expand the chest, and the scapula opens backwards, driving the pelvis to tilt forward. Be careful not to move your hips, keep your abdomen tight and be pulled forward by your pelvis.

3. Move the waist backward, so that the abdomen is concave, the shoulders are retracted forward, the back is arched backward, the arms are extended, and the pelvis is tilted backward. Tilting the pelvis back and forth in this way can activate the muscles around it and decompose the lump.

Procedure 2 Correct skew and tighten pelvis.

Step 1 waist and abdomen stretching: bend your knees, tilt your legs to the right, put your calves on the right at will, stretch your arms straight to the right and cross your palms, and press your waist to the right while exhaling. Then inhale slowly, and at the same time, the calf shrinks under the thigh, kneeling on the ground, the upper body leans forward slightly, the elbows of both arms bend slightly to both sides, and the palms of both hands cross down and leave the legs. Finally, repeat the first action to the left.

Key points: pay attention to the relaxation of the upper body, not too tight, press down fully when twisting the waist left and right, don't stretch your arms forward, and move your legs outward with the direction. The whole continuous action is similar to drawing a half arc with your arm.

Back stretching

1. After stretching the waist and abdomen, move the calf out of the right side and sit down, press down to the right with your arms crossed, and exhale slowly. Then lift your hips, pull up your upper body, drive your thighs away from your calves, and keep your knees kneeling. At the same time, the back is stretched, the waist is twisted to the right, and the arms swing with the twisted head on the right, slowly inhaling.

2. Slowly straighten your body from the right side, lift your arms directly upward, raise your head, stretch your whole body upward, tighten your back completely, and continue to inhale. Then swap left and right, twist the waist to the left and press it down in turn, and slowly kneel down while exhaling, moving the whole upper body.

Key points: pay attention to straighten your arms and press them in all directions. Don't bend your elbows. Keep your legs together as much as possible. Tilt your hips from time to time, but do it with your waist and don't lean back.