The word pelvic floor muscle may be considered by many women after childbirth! In fact, whether you are married or not, it is necessary for women to strengthen pelvic floor muscles! According to research, regular exercise of pelvic floor muscles can increase the contractile force of the muscles around the pelvic floor and prevent vaginal relaxation.
Regular exercise of pelvic floor muscles can also protect pelvic floor muscles for future fertility! It has a preventive effect on postpartum leakage of urine and air! So no matter whether you have children or not, the following 7 actions to stabilize the pelvis and improve the strength of pelvic floor muscles must be practiced more! Action 1: stand in a mountain pose, exhale about half a meter away from the wall, tighten the core, bend the body half forward, hold the wall with the left hand forward, inhale, exhale with the right hand on the ground, tighten the core, twist the body to the left pelvis to stabilize, stop for 8-10 breaths and then switch sides.
2: stand in a mountain pose facing the wall, prepare to hold a yoga brick in the inner thigh to exhale, tighten the core, hold the wall with both hands, bend the hips, bend the knees and squat backward for 5-8 breaths.
3: lie on your back, Place bricks on the inside of both legs, press the soles of the feet against the wall to exhale, tighten the core, roll the lower back of the tailbone and the buttocks off the ground in turn to inhale, restore and repeat for 15-20 times.
Action 4: lie on your back, stretch your legs straight on the wall to exhale, tighten the core, bend your right leg to the abdomen, stretch your right hand back to inhale, restore and exhale, and change the other side to alternate left and right.
Repeat for 15-20 times.
Action 5: lie on your back, press the soles of your feet against the wall to exhale, tighten the core, Hips off the ground, legs open outward, inhale, restore repeat exercise for 15-20 times.
Action 6: lie on your back, knees bent upward, exhale off the ground, tighten the core, right toes point to inhale, restore, exhale, change left feet to left and right alternately, repeat for 15-20 times.
Action 7: lie on the left side, knees bent, bricks on the inside of the knee exhale, tighten the core, legs rotate outward to the hips, inhale, restore repeat exercise for 15-20 times, Change the other side * Disclaimer: we respect originality and pay attention to sharing.
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