At the thought of the word “core”, it seems to be associated with “hard” and “tight”.
However, the secret of strong core strength is to put your practice gently.
Too tight and too hard practice will lead to weakness, not strength.
Imagine a muscle that is too short and has no toughness.
Such a muscle has no strength.
Maybe you think gentle practice is too simple.
In fact, it is not.
It is a challenge for you, but the effect is obvious.
For example, usually, when you make a side panel variant (above), you will feel the “falling force” (the gravity that pulls you down), and then you use your core strength to compete.
However, in fact, this will lead to excessive tension and problems.
In this pose, you should try to feel the “lifting force” in the position of pelvis and lateral waist.
How to do Kegel exercise correctly to strengthen pelvic floor muscle? Kegel exercise, also known as pelvic exercise, exercises the pelvic floor muscles.
Pelvic floor muscle supports our internal organs and keeps the internal organs in the right position.
Therefore, the exercise of pelvic floor muscle is very important.
Imagine the pelvic floor muscles between your two sciatic bones.
When you inhale and exhale, pull your muscles together, just like closing the elevator door.
Once the door is closed, lift the elevator up and relax.
Next, imagine the pelvic floor muscle between your pubis and tailbone.
When inhaling and exhaling, pull the muscles from both ends to the middle, just like closing the elevator door, lift the elevator, and then relax.
Now, close both elevator doors, focus on the middle point, then lift it up and relax.
Repeat five times and rest.
The goal is to practice this Kegel exercise 2-3 times a week.
Strengthen pelvic floor muscles ↓↓ 1 Prepare for exercise this exercise is designed to strengthen the connection between breathing, pelvic floor muscles and abdominal muscles.
With each inhalation, pelvic floor muscles and abdomen dilate; With each exhalation, the pelvic floor muscles lift up and the abdominal muscles contract, pushing air out of the lungs.
Lie down, bend your knees, step on the ground with your feet, and put a brick on your inner thigh.
Maintain the natural physiological curvature of the spine and ensure that the neck and lower back are not parallel cushions.
Imagine your thigh bone getting heavier and sinking deep into the pelvic fossa, which will soften the psoas major muscle (the deep muscle from the ribs to the hip flexor).
Inhale again and feel the trunk expand.
After exhaling completely, lift the lowest end of the lower abdomen up and press the gas out of the lungs.
Feel the natural expansion of pelvic floor muscles when inhaling and gather together and lift them up when exhaling.
two This exercise exercises two abdominal muscles – transverse abdominal muscles and rectus abdominis – to activate these muscles, help the lower ribs retract and sink (while maintaining the natural physiological curvature of the spine), extend the lower back and create more space.
Keep the same position as the preparatory action, then cross your hands and fingers to the back of your head to support your neck.
Bend the upper body upward, but maintain the natural physiological curvature of the cervical spine and lumbar spine.
The tailbone tends to roll up to the ceiling.
Don’t let it: if it rolls up, some of your abdominal muscles and pelvic floor muscles won’t start.
Keep 5 full breaths and activate the connection between breath and core muscles; Rest and relax.
three Curl up, variant 1 when your torso is bent and twisted, the oblique abdominal muscle plays an indispensable role in stabilizing the pelvis.
They also help bring the abdominal muscles together, which is particularly important for postpartum mothers.
Keep your left hand behind your head, then roll your abdomen, and your right hand comes to the outside of your left thigh and enters the twist.
Think about the bottom of the right rib, look for the right side of the hip, and keep the waist as long as both sides.
Take five deep breaths and repeat on the other side.
four Abdominal curl, variant 2 this abdominal curl variant, through breathing and movement, strengthens the lowest abdominal muscles and pelvic floor muscles.
Now, lift your legs with your knees up, your calves parallel to the ground, and look outside your little toes to the outside of your knees.
Inhale to your back, straighten your legs forward, and gently tap your heels.
Exhale, activate the lower abdominal muscles and pelvic floor muscles, bring the legs back to the starting position.
Repeat 12 times.
five Cat pose, the change is reflected in the activation of pelvic floor muscles and abdominal muscles.
This pose urges you to rotate your outer hips inward, helping you feel the connection between the lateral muscles of hips and legs and pelvic floor muscles.
Hold your hands and knees on the ground and put a brick on your inner thigh.
Press the ground with the instep and feel the thigh bone lift back into the pelvic fossa.
The upper body is soft, and the inner thighs rotate towards the wall behind you.
(the brick will be lifted up, and if you keep the outside of your hips rotated inward, the brick will remain stationary.) from here, inhale, relax your abdomen, exhale, push your hands on the ground, arch your back into Cat bow.
Repeat 6-8 times.
6.
Three legged downward dog, one leg slightly off the ground, so you have to use the pelvic floor and abdominal muscles on that side to keep the leg up and stabilize the pelvis.
Starting from the downward dog pose, lift the right thigh bone back to the pelvic fossa and leave the foot about 3cm away from the mat.
Keep your feet in a straight line with your right foot hanging on the side of your left foot.
Hold eight breaths, then switch sides.
7.
Low sprint this pose combines what you just did.
Rotate the outer thigh inward to help lift the pelvic floor muscle.
Inhale to the back of the ribs, exhale to bring the front ribs closer to each other, and the whole core activates lifting.
The right foot comes to the front and the left knee touches the ground.
Press the ground evenly with the palm of the right foot, and insert the right thigh bone back into the pelvic fossa.
Press the cushion on the back of your left foot to let you feel the lifting and insertion of the left leg bone back into the pelvic fossa.
Raise your arms over your head, inhale to the back of your ribs, lift them up, and lengthen your lower back.
When exhaling, lift the lower abdomen and extend the tailbone to find the ground.
Hold five breaths and change sides.
8.
Inclined plate, variant.
Because of the confrontation of gravity, your pelvic floor muscles need to be lifted to maintain the length of the spine.
To make it more difficult, lift one leg and activate the pelvic floor muscles and the abdominal muscles on that side.
Come to the inclined plate, keep your shoulders directly above your wrists, and your upper body is almost parallel to the cushion.
At the same time, consciously maintain the natural physiological length of the spine (do not arch back, do not collapse).
From here, lift your right leg about 3cm off the ground.
Hold three breaths and change sides.
nine The four column support variant, which is a more challenging inclined plate variant, starts with all core and arm muscles.
Get down, put your hands on both sides of your lower ribs, keep your forehead and knees pressed against the ground, and lift the other parts like four pillars.
Keep 8 full breaths.
10.
Supine mountain + abdominal curling will feel very similar to the previous abdominal curling variant, except that your abdominal muscles and pelvic floor muscles feel awakened, or even easier to start.
Lie down, clasp your fingers to the back of your head and roll up your upper body.
Keep the natural physiological curvature of the lower back, and remember to rotate the outside of the thigh inward and clamp the brick in the middle 。 The right leg is about 3cm away from the ground, thinking of lengthening the right leg away from the head.
Hold five breaths and change sides.
11.
Reverse supine mountain pose this exercise is similar to the previous exercise of abdominal oblique muscle to help you feel the connection between the side of the body and the core.
Keep up with the same posture, leave the left leg off the ground, bring the right arm to the outside of the left thigh, and find the front left side of the hip under the right rib.
Hold five breaths and change sides.
12.
The single leg bridge variant creates a greater challenge for lateral hip pronation, fully activating the pelvic floor muscle.
Come to the bridge and put a brick on your inner thigh.
Feel the brick clamped on the outside of the hip, so the inner thigh can be soft and sink, and the tension of the hip can be released.
Keep your thighs parallel and straighten your right leg forward.
Hold 6-8 breaths and change sides.
13.
Lie down in the cow face pose.
This pose allows you to relax and integrate what you just did..
