Stamp the blue words on it and pay attention to us! When practicing yoga, we all know that hips and abdomen are an important guarantee for the health of hips, waist and pelvis.
Especially for people with problems such as pelvic forward tilt, large stomach, low back weakness and low back pain, hip and abdominal core practice are more important.
So, today, I’d like to share a group of “unstable” Yoga variants, which can strengthen the core & hip raising, activate the deep muscles of the spine and increase the stability, strength and difficulty of the spine.
It’s suitable for gamma people with certain experience.
Beginners suggest to collect and strengthen the core & hip raising & weight loss and shaping effect, Let’s practice together: preparation: adjust breathing and activate the core Lie on your back with your knees bent close to your hips The feet are hip width apart and the knees are pointed at the toes A small ball is clamped in the thigh to activate the adductor muscles Inhale and expand the chest Exhale and press the navel toward the spine Tighten your abdomen slightly and repeat 10-20 times Activate core action 1: Support your hands on the semicircle wave speed ball First stabilize the core and prepare the inclined plate Exhale, hike, and run with your thighs forward Keep the core of the body stable Repeat 12-20 times, fast warm-up action 2: The elbows of both hands are supported on the semicircle wave speed ball Cross your hands and touch the cushion surface forward in turn Repeat the exercise 12-20 times Pay attention to keep the body steady 3: The elbow rests on the semicircle wave speed ball Tighten the core and stabilize the body Lift the right leg in turn and the left leg up Repeat 12-20 times, action 4: Prepare for the ramp with your feet on the semicircle wave speed ball Open your feet to both sides in turn, and then restore Repeat 12-20 times, action 5: The inclined plate is on the semicircular wave velocity ball Exhale and bend your elbows into the four pillars Inhale, restore, repeat 12-20 times, action 6: The right elbow supports the side panel The core is tightened and the arm is in a straight line Keep 5-8 breaths and change the other side.
Action 7: Lie on your back and bend your knees Put your feet on the semicircle wave speed ball Lift your left leg up and even Exhale and lift your hips up Inhale, restore and repeat 12-20 times Change the other side action 8: The torso lies supine on the semicircle wave speed ball Bend your knees close to your hips, with your knees pointing at your toes Put your hands behind your head Exhale, raise your head and lift your cervical spine up one section at a time Until the shoulder blades leave Inhale and restore the thoracic vertebrae and cervical vertebrae one by one Controlled repetitive practice 12-20 times, action 9: Sit and stand on a semicircle wave velocity ball Bend your knees close to your abdomen and keep your legs parallel to the ground Exhale, tighten your core, and stretch your arms forward The body is in a “V” shape.
Keep breathing for 5-8 times.
After reading all of them, click to see before you go 👍。.
