Three sets of pelvic exercises to help you eliminate excess body fat

　　Not all women are born with a well-proportioned figure. Often we are not particularly satisfied with a certain part of the body, and nine out of ten Asians are troubled by the problem of obesity in the lower body.

　　Our pelvis is composed of the sacrum on the tailbone, the ischium that is in contact with the chair when sitting down, the ilium at the waist, and the pubic bone under the bladder. Daily movements and sitting and standing postures will affect whether the pelvis will be out of alignment.

　　There are many deep muscles on the inner side of the waist, such as the transversus abdominis, iliopsoas muscle and psoas major muscle, the iliopsoas muscle, and the oblique abdominal muscles, which work together with the superficial muscles on the outside of the body. Through the following set of pelvic exercises, you can thoroughly exercise Deep muscles, thereby burning the fat in the body and slowly correcting the pelvis.

　　If you want to lose weight, you must not be burdened by your posture. You must know that many people continue to accumulate fat due to improper sitting and standing postures. Today, the editor will teach you three sets of pelvic exercises to correct your posture and help you eliminate fat easily.

　　How to do pelvic exercises

　　Correct pelvic tilt and eliminate belly fat

　　1. Stand on all fours on the ground, with your hands directly under your shoulders and your knees directly under your pelvis.

　　2. Lift your left arm, straighten your palm, and point your fingertips towards the ceiling. Stay still for 5 seconds.

　　3. Repeat the action with the other hand, and repeat the entire set 3 times.

　　Stretch the quadratus lumborum, oblique abdominal muscles, lumbar helper muscles, rotator muscles, and multifidus muscles

　　1. Lie on all fours on the ground, with your hands directly under your shoulders and your knees directly under your pelvis.

　　2. Straighten your left hand toward your left ankle, use your right hand to balance the weight of your knees, keep your body stable, and stay still for 5 seconds.

　　3. Repeat the action on the other side, repeating one set of actions 3 times.

　　Abdominal and leg exercises

　　Sit-ups that you can do by yourself! It's a bit similar to lower body crunches, but the intensity is slightly weaker. You can easily complete a set while lying on the bed!

　　Preparation position: Lie on the mat with your waist completely pressed against the mat. Lift your legs in the air, bend your knees, and press your toes together. Place your hands gently next to your knees.

　　1. While inhaling, lift your upper body forward and lift your shoulder blades slightly higher than the mat.

　　2. While exhaling, extend your legs at 45° and lower your arms in parallel to a position near your hips slightly higher than the mat, with your palms facing the mat. When stretching your legs, tighten your abdomen and make sure your waist does not leave the mat.

　　3. While inhaling, maintain the movement.

　　4. While exhaling, lower your upper body to the mat and return your legs and hands to the ready position.

　　(A group of 5-8 reps is done for 3 groups)

　　Things to note when practicing pelvic exercises:

　　1. Lift the shoulder blades to a place slightly higher than the mat. If the height is further increased, the weight of the head will be borne by the neck, which will cause pain in the neck and the muscles originally intended to be exercised cannot be properly exercised.

　　2. Do not leave your waist off the mat during the movement.

　　3. When extending your legs, stretch them to the maximum extent and minimize trembling. Your body will feel the maximum stretch of your legs from head to toe. (Reference website: 7Li female net)