Exercise waist muscles and pelvis chair exercises are effective

Do squats using a chair

Use a chair to do wrestling stretching exercises (alternately raise your left and right feet high and step hard on the ground). If you can feel the muscles on the inside of your thighs stretching, you should feel very comfortable.

*This works*

This movement can soften the muscles around the hip joint. The act of sitting down with your legs spread wide apart is an exercise in itself. It not only exercises the muscles around the waist, but also has a good effect on slimming the lower abdomen.

1. Sit down with your legs spread out, move your hip joints to your upper body, lean forward, and sit down with your legs spread out. Place your hands on the inside of your upper thighs, focus your attention there, and lean your upper body forward. Be careful not to lift your heels off the ground.

2. Lean your upper body forward, and when your buttocks are suspended in the air, stand up directly.

Keep your upper body in this position, exhale slowly, and lean forward until your buttocks are suspended in the air. Breathe naturally and slowly lean forward until you feel the inner thigh muscles stretching, then stand up directly.

3. Maintain this position and tilt your pelvis forward. Keeping your eyes, upper body, or hands in the same position, lift your hips off the chair and tilt your pelvis forward. The soles of my feet were actually touching the floor, and I could feel the warm blood slowly flowing to my toes.

4. Tilt your pelvis backward. Allow your pelvis to tilt back, but be careful not to hit your hips on the chair. At this time, be careful not to lower your waist too much. This movement not only exercises the thigh muscles, but also puts pressure on the large arteries (thick blood vessels) at the base of the thigh to help blood circulation. Keep your upper body still and your back straight. People with weak knees should pay attention to not lowering their waist too much.

This article comes from the Human Think Tank "OL Exclusive! Pelvic floor muscle stretching exercises