Stick the blue words on it and pay attention to us! Many Jiaren often consult the Xiaobian and say that every time they practice the core, they always lie on their backs, lift their legs, roll their bellies, and use flat plates.
The abdomen is not thin, but the neck and waist feel very painful! Today, let’s give up the traditional core exercises and try this yoga variant sequence.
You don’t need to roll your stomach and support your flat plate.
Stick to this sequence and the vest line is just around the corner! Action 01: keep in the inclined plate as the preparatory action, exhale, tighten the core, move your hands forward to inhale, restore, exhale, bend your right knee to touch your left hand and touch your right hand, and perform dynamic exercises for 12 times.
Action 02: exit from action 01, put your knees and hands on the back of your head, stretch your right leg straight, bend your knees backward to exhale, tighten the core, bend your right knee forward to find your elbow to inhale and restore, and maintain dynamic exercises for 12 times.
Action 03 Exhale and tighten the core in the preparation posture of the inclined plate, bend the left knee forward to find the left elbow to inhale, lift the left leg backward to return to the dog type exhalation under one leg, bend the left leg forward to touch the left elbow again, and keep the dynamic practice for 12 times on each side.
04.
The action of elbow plate support is used as the preparation posture to exhale, tighten the core, bend the right knee forward to find the left elbow, turn the left hip to sink, inhale, restore the exhalation, and change the other side, Dynamic exercise for 12 times 05.
Put your left hand on the back of your head, stretch your right leg back and exhale, tighten the core, bend your right knee forward to find the elbow to inhale and restore, keep the dynamic exercise for 12 times 06.
Lie on your back, bend your knees, gently support your back of your head to exhale, tighten the core, bend your left knee, touch your left knee with your right elbow, and then exchange your left elbow with your left knee to keep the dynamic exercise for 12 times on each side 07.
Take the table posture as the core of the preparation action to tighten up, Open the chest, push forward to exhale, tighten the core, inhale downward from the hips, restore, and keep the dynamic exercise for 12 times.
08.
Turn around and enter the counter table, pay attention to the core to tighten the exhalation, sink the hips downward, inhale, restore and keep the dynamic exercise for 12 times.
09.
Exit from the table, lie on your back and enter the bridge exhalation, tighten the core, hips, and inhale upward from the hips.
Restore, keep the dynamic exercise for more than 12 times.
These 9 actions can not only strengthen the core strength, At the same time, it is especially suitable for people with weak shoulders! If you also like this article, share it with more Gaja people! Namaste！ After you’ve finished reading it, you can watch it before you leave 👍。.