Two Weeks, Thin Abdomen And Thin Legs Stimulate The 3 Key Parts.

The main axis of the body is the part of the keel to the skull, that is, the entire backbone, and the bones and muscles around the pelvis.

As long as we can

The muscles of the spindle part keep it in balance, and the beautiful body lines are natural.

The muscles of these 3 parts are particularly important, including the big waist, the iliac tendons and the pelvic floor tendons.

Big waist bar:

The big waist bar starts from the inside of the lumbar bone near the navel, and passes through the front of the pelvis to connect the muscles inside the thigh.

This part of the muscle is used when lifting the thigh.

Iliac tendons:

It starts from the pelvis and connects to the muscles of the thigh root.

The big waist is connected with the bone and thigh bone, and the iliac tendons are joined together with the big waist bar, so it is also called the intestinal waist bar.

Pelvic floor tendons:

It is the general name of the tiny muscles at the bottom of the pelvis.

Action description:

(1) basic movements

1. lie on your back, bend your knees, and erect your legs.

The 3 parts should be on the same level.

Pay attention to the sitting bones and do not leave the ground.

Don't tilt your waist and keep this posture.

Palm down, fingers straight toward the feet.

Breathing method:

Breathe slowly through your nose, air the chest, and extend the ribs to the left and right sides and back.

2. after inhaling sufficient air,

Breathe and pull up the pelvic floor muscles while breathing.

Stretch the muscles from the bottom to the button of the trousers.

When doing your movements, you should always place your hands on the lower abdomen. Check whether the 3 parts of the lumbar and pubic bones remain on the same horizontal plane.

(2) improve the flexibility of the spine and pelvis.

1. lie on your back, bend your knees, put your legs up, your hands on the ground, and support the lower part of your body.

Take this action and breathe in.

Then, while exhaling, stretch the pelvic floor muscles upward, starting from the keel and leaving the spine slightly away from the floor.

Elevating the middle part of the scapula to keep the body in balance.

2. take a gentle breath and then breathe out and lower the lower part.

It is important to stretch the backbone slightly and lower the lower part of the body in the opposite order of the 1 lifting.

When doing movements 1 or 2, pay attention to the feet not to leave the ground.

1~2 repeat 5~6 times.

(3) use the abdominal muscles to lift the upper part of the body.

1. do the basic movements first and lie down. If you feel this is more difficult, you can put your hands behind your head. At this time, pay attention to your hands.

The scapula is pressed downward in the direction of the buttocks.

Relax your neck and shoulders and breathe slowly through your nose.

2. exhaled and raised the upper part of the body.

Stretch the pelvic floor muscles upward and straighten the upper part of the body toward the head. Pay attention to starting from the top of your head.

The lower part stretches toward the toe.

Then exhale and restore the upper lying posture.

Strive for action 1~2 repeat 6~10 times.

(4) fix the upper part and pelvis, lengthen the leg line.

1. do the basic movements first, then stretch your feet to the direction of your toes.

Raise your right foot, arms on both sides of your right knee.

Hold on tight. Be careful not to let go of your knees.

Note that the key to the movement of the pelvis is to concentrate.

2. exhaled, followed by 1 action to raise the upper part of the body, left foot oblique 45 degrees, straight up up.

Push your toes straight ahead.

At this point, stretch the pelvic floor muscles.

The waist can not be bent, nor can it be turned back, and the body must be fixed.

3. raise your upper body and breathe in, then swap the left and right feet when you breathe out.

1~3 actions should be repeated 6 times.

Some people may only lift 45 degrees from the floor, but in fact, the upper part of the body rises up a little, and the motion will be more relaxed.

(5) make stiff pelvis and femoral joints flexible and enhance the strength of the lower abdomen.

1. do the basic movements and put your hands behind your head.

The left knee is bent upwards and then straightened toward the left toe.

Start with this posture.

Take a breath, then exhale, twist your left elbow to the right knee and straighten your left foot in the direction of 45 degrees.

2. exhale and return to the starting position.

Change your leg movements and repeat one action.

It's not about turning shoulders or arms. It's important to turn your body.

After repeating the 10 movements on both sides, slowly return to the base position.

(6) raise the upper part with the muscles of the back and abdomen.

1. lie down and lie on the floor with your waist and bone, so that you can put the pubic bone to the ground as far as possible.

Then, naturally, let the navel leave the ground.

If you can, spread the towel on the floor and put your face on the ground.

2. inhale, then exhale and raise your upper body.

The scapula stretches toward the navel.

At the same time, stretch the spine, lift your head up and leave the ground.

Let the body stretch to the front.

Take a breath and then exhale and return to your original position.

1. kneel on the heel and straighten your waist.

Then keep your kneeling posture, stretch your hands forward, stretch your spine, and slowly push your body forward.

When your hands are fully stretched, take a deep breath and then shout hard.

Pay attention to stretching muscles while exhaling.

2. breathe deeply and then slowly lift the upper body as you breathe out.

The spine slowly extended, allowing the pelvis to support the backbone bit by bit.

Finally, raise your head, sit on the heel of your buttocks, and resume your kneeling posture.