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When you think of the word ‘core’, it seems like it is associated with ‘hard’ and ‘tight’.
However, the secret to strengthening core strength is precisely to practice gently.
Exercising too tightly and too hard can lead to weakness, not strength.
Imagine muscles that remain in a contracted state, too short and lack resilience, and such muscles have no strength.
Perhaps you think gentle practice is too simple, but in fact, it is not.
It is even more a challenge for you, but the effect is very obvious.
For example, usually when you make a side panel variant (as shown in the picture above), you will feel the “falling force” (the gravitational pull that pulls you down), and then you use your core strength to resist.
However, in fact, this can lead to excessive tension and problems.
In this type of pose, you need to try to feel the “lifting force” in the pelvic and lateral lumbar positions.
How to do Kegel exercise correctly to strengthen pelvic floor muscles? Kegel exercise, also known as pelvic exercise, exercises the pelvic floor muscles.
The pelvic floor muscles support our internal organs, keeping visceral habits in the correct position.
Therefore, the exercise of pelvic floor muscles is very important.
Imagine the pelvic floor muscles between your two sitting bones.
When inhaling and exhaling, pull the muscles together, as if closing the elevator door.
Once the door is closed, lift the elevator up and relax.
Next, imagine the pelvic floor muscles between your pubis and coccyx.
When inhaling and exhaling, pull the muscles from both ends to the middle, just like closing the elevator door, then lift the elevator and relax.
Now, close both elevator doors, concentrate in the middle, then lift them up and relax.
Repeat 5 times and then rest.
The goal is to practice this Kegel exercise 2-3 times a week.
Exercise to strengthen pelvic floor muscles ↓↓↓ 1.
Prepare to practice this exercise designed to strengthen the connection between breathing, pelvic floor muscles, and abdominal muscles.
Each inhalation expands the pelvic floor muscles and abdomen; Every time you exhale, the pelvic floor muscles lift up and the abdominal muscles contract, pressing air out of the lungs.
Lie down, bend your knees, step on the ground with both feet, and place a brick on the inside of your thighs.
Keep the natural physiological curvature of the spine, make sure that the neck and lower back are not parallel cushions Imagine that your thigh bone has become heavy, sink deep into the pelvis fossa, so that psoas major muscle (the deep muscle from the ribs to the hip flexor) will be softened down and breathe in again, feel the trunk expand completely, after exhaling, lift the lowest end of the lower abdomen up, press the gas out of the lungs to feel the natural expansion of the pelvic muscles when inhaled, Gather together and lift up when exhaling 2.
Abdominal rolling This exercise exercises two abdominal muscles – transversus abdominis muscle and rectus abdominis – to activate these muscles, help the lower ribs retract and sink inward (while maintaining the natural physiological curvature of the spine), extend the lower back, and create more space.
Maintain the same position as the preparatory action, then cross your hands with ten fingers and come to the back of your head to support your neck.
Bend the upper body upwards, but maintain the natural physiological curvature of the cervical and lumbar vertebrae.
The tailbone tends to curl up towards the ceiling, so do not let it go.
If it curls up, some of your abdominal and pelvic floor muscles cannot initiate and maintain 5 full breaths, activating the connection between breathing and core muscles; Rest and Relax 3.
Roll Up, Variant 1.
When bending and twisting your torso, the oblique muscles play an indispensable role in stabilizing the pelvis.
They also help the abdominal muscles gather together, which is particularly important for postpartum mothers.
Keep your left hand behind your head, then curl up your abdomen, reach your right hand to the outside of your left thigh, twist and think about the bottom of your right rib to find the right side of your hip joint, and take 5 deep breaths while keeping both sides of your waist the same length.
Then repeat the other side 4.
curling up, variant 2.
This curling up variant strengthens the bottommost abdominal and pelvic floor muscles through breathing and exercise.
Now, lift your legs with your knees facing up and your calves parallel to the ground.
Look for the outside of your little toes to inhale and inhale into your back.
Extend your legs forward and gently exhale from your heels, activating the lower abdominal muscles and pelvic floor muscles.
Bring your legs back to the starting position and repeat 12 times.
5.
Cat pose, this change is reflected in the activation of the pelvic floor muscles and abdominal muscles.
This pose prompts you to rotate your outer buttocks inward, Helps you feel the connection between the buttocks and outer leg muscles and the pelvic floor muscles.
Support the ground with your hands and knees, and place a brick on the inner thigh.
Press the back of your foot against the ground, feel the thigh bones lift back into the pelvic fossa, and the upper body is soft.
Rotate the inner thighs towards the wall behind you.
(The brick will be lifted up with the flow, and if you keep the outer side of the buttocks pronated inward, the brick will remain stationary.) From here, inhale, relax your abdomen, exhale, push your hands onto the ground, arch your back into the cat’s arch and repeat 6-8 times.
6.
Three legged downward dog pose, with one leg slightly off the ground, so you have to use the pelvic floor and abdominal muscles on that side to keep the legs lifted while keeping the pelvis stable.
Starting from the downward dog pose, lift the right leg bone back to the pelvic fossa, keeping your feet in a straight line about 3 centimeters away from the mat.
Suspend your right foot on the side of your left foot for 8 breaths, and then switch sides.
7.
The low sprint pose combines everything you just did.
Rotate the outer thigh inward to help lift the pelvic floor muscles.
Inhale and inhale to the back of the ribs, exhale to bring the front ribs closer to each other, activating the entire core to lift up.
Bring your right foot forward and land on your left knee.
Evenly compact the ground with the right palm of the foot, insert the right thigh bone back into the pelvic fossa, and compact the left back of the foot with a cushion, allowing you to feel the left leg bone lift back into the pelvic fossa.
Raise the arm above your head, inhale to the back of your ribs, lift it up, and elongate your lower back.
When exhaling, lift the lower abdomen up, extend the tailbone to the ground and maintain 5 breaths, switch sides 8.
Slant plate, variant.
Due to the resistance of gravity, your pelvic floor muscles need to be lifted to maintain the length of the spine.
Further increase the difficulty, lift one leg up and activate the pelvic floor muscles and the abdominal muscles on that side.
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