Special Feature on Pelvic Correction: Popular Japanese Pelvic Repositioning and Local Shaping Exercises
The amazing pelvic exercises that have sparked widespread discussion in Japan claim to immediately shrink waist and hip circumference, and also help with sleep and bowel movements.
Before bed: Open the pelvis to promote circulation
Performing this in bed can relax muscles and make it easier to fall asleep. Steps:
Preparation: Lie flat on your back with your feet shoulder-width apart.
Posture: Point your toes outwards as far as possible, and simultaneously pull your feet upwards as much as possible.
Lift: Take a deep breath and raise both legs 30 centimeters, hold for 10 seconds.
Landing: Let your heels fall naturally back onto the bed, and exhale slowly. POINT! You can place a mat under your feet. The impact on your heels will accelerate blood circulation, and you will feel your extremities warm up and your muscles relax.
Before getting out of bed in the morning: Pelvic alignment and correction exercises
After opening your eyes, don't rush to get out of bed. Use this movement to help your lower body muscles return to their original position. Steps:
Preparation: Lie flat on your back with your feet shoulder-width apart.
Bring your feet together: Point your toes inward and forcefully bring your feet together. Note: Make sure your thumbs are firmly pressed together from the tip to the base.
Lift: Take a deep breath, and as you exhale, lift both legs 30 centimeters and hold for 10 seconds.
Landing: Both heels land naturally.
Correct posture when getting up: Maintain pelvic alignment
Preparation: Lie flat on your back with your hands raised overhead, palms facing up.
Roll over: With your face to the side, roll one leg over first, then move your body. Roll over to lie face down with your toes pointing inwards.
To stand up: First, lift your hips up, stretch your arms forward, lower your head, and lean your upper body back, like a cat stretching.
Sit up: Get up with your head down, sit on your heels, straighten your back, and take a deep breath.
Standing: Head up and back straight, adopt an upright kneeling posture, and step up with one leg.
Advanced: Say Goodbye to Belly Fat
step:
Right knee hug: Lie on your back and bring your right knee towards your chest, keeping both ankles at a right angle.
Extend your left leg: Extend and raise your left leg.
Shoulder raise: Raise your shoulders at the same time, which requires the use of abdominal muscle strength.
Hold for 10 seconds, then repeat 10 times on each leg, alternating legs. POINT! For a bikini, be sure to use your abdominal muscles and grit your teeth to hold the position; don't use your neck!
Self-correction of pelvic misalignment
Lie on your back with your legs shoulder-width apart and knees bent.
Extend both arms and legs straight up at the same time, forming a 90-degree angle with the floor.
Inhale and contract your abdomen, then use the upward force of your limbs to lift your head, hold for 3 seconds, then exhale and relax.
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