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 that the muscle is kept in a contracted state, which is too short and has no toughness.
Such a muscle has no strength.
Maybe you think gentle practice is too simple, but it’s not.
It’s 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 fight.
However, in fact, this will lead to excessive tension and problems.
In this type of asana, you should try to feel the “lifting force”, in the position of pelvis and side waist.
How to do Kegel exercise correctly to strengthen pelvic floor muscles? Kegel exercise is also called pelvic exercise, which exercises the pelvic floor muscles.
Pelvic floor muscles support our internal organs and keep the internal organs in the right position.
Therefore, the exercise of pelvic floor muscles is very important.
Imagine that the pelvic floor muscles are between your two sitting bones.
When inhaling and exhaling, pull your muscles together, just like closing the elevator door.
Once the door is closed, lift the elevator up and relax.
Next, imagine that the pelvic floor muscle is between your pubic bone and tailbone.
When inhaling and exhaling, pull the muscles from both ends to the middle, the same as closing the elevator door, then lift the elevator, and then relax.
Now, close both elevator doors, focus on the middle point, and 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 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 expand; Each time you exhale, your pelvic floor muscles lift up and your abdominal muscles contract, pushing air out of your 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.
Imagine that your thigh bones have become heavier and sink deep into the pelvic fossa.
This will soften the psoas major muscle (the deep muscle from the ribs to the hip flexor) and breathe in again.
Feel the trunk expansion.
After completely exhaling, lift the lowest end of the lower abdomen up, press the gas out of the lungs, and feel the natural expansion of the pelvic floor muscle when inhaling, Gather together and lift up when exhaling 2 This exercise exercises two abdominal muscles – the transverse abdominal muscle and the rectus abdominis muscle – to activate these muscles, help the lower ribs retract inward 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, and then cross your hands with your 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 will tend to roll up towards the ceiling.
Don’t let it: if it rolls up, some of your abdominal muscles and pelvic floor muscles can’t start and maintain five full breaths, activating the connection between breath and core muscles; Rest and relax 3 Abdominal curling, variant 1 when your torso is bent and twisted, the oblique abdominis plays an indispensable role in stabilizing the pelvis.
They also help the abdominal muscles get 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, enter the twist, think about the bottom of your right rib, look for the right side of your hip joint, and keep both sides of your waist the same length, take 5 deep breaths, and then repeat the other side 4 Abdominal curling, variant 2 this abdominal curling variant, through breathing and movement, strengthens the innermost abdominal muscles and pelvic floor muscles.
Now, lift your legs, with your knees facing up, your legs parallel to the ground, breathe in from the outside of your little toes to the outside of your knees to your back, straighten your legs forward, gently exhale with your heels, activate your lower abdominal muscles and pelvic floor muscles, bring your legs back, and repeat 12 times when you come to the starting position 5 Cat pose, the change is reflected in the activation of the pelvic floor muscles and abdominal muscles.
This pose urges you to rotate the outer buttocks inward, helping you feel the connection between the lateral muscles of the buttocks and legs and the 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, feel the thigh bone lifted and inserted back into the pelvic fossa, and the upper body is soft, and the inner thigh rotates towards the wall behind you.
(the brick will be lifted up according to the trend.
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 the cat bow and repeat 6-8 times In the downward dog pose with three legs, one leg is slightly off the ground, so you have to use the pelvic floor muscles and abdominal muscles on that side to keep the legs up and stabilize the pelvis at the same time.
From the downward dog pose, lift the right thigh bone back to the pelvic fossa, keep your feet about 3cm away from the cushion, keep your feet in a straight line, hang your right foot on the side of your left foot, and breathe for 8 times, and then change sides 7 The low sprint 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 so that the front ribs are close to each other, and the whole core is activated and lifted up.
The right foot comes to the front and the left knee lands on the ground.
The right foot palm compacts the ground evenly, the right thigh bone is inserted back into the pelvic fossa, and the left instep compacts the cushion, so that you can feel the lifting and inserting of the left thigh bone back into the pelvic fossa, raise the arm above the head, inhale to the back of the ribs, lift it up, and lengthen the lower back.
When exhaling, lift the lower abdomen, lengthen the tailbone, find the ground and keep breathing for 5 times, and change sides for 8 Oblique plate, variant because of the resistance 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..
