Almost every woman dreams of a beautiful, well-groomed and healthy body, but in the process of training, they often forget about the pelvic muscles. In fact, training these muscles is very important, as having a well-developed pelvis greatly simplifies the process of childbirth and also increases bladder control, which is especially important in older age.
Instructions
Step 1
There is a set of exercises, the regular implementation of which will significantly strengthen and develop the muscles of the pelvis. Get down on the floor, kneel down and rest your hands on the floor. Now straighten one leg at the knee and slowly lift it until you form a straight line with the spine. Then lower your leg and take the starting position. Do the same with the other leg. Repeat lifting each leg 20 times.
Step 2
Now stand up and spread your legs wide apart. Begin to squat slowly until a right angle forms between your thighs and lower legs. Now start slowly swinging your pelvis up and down. Repeat the exercise 15-30 times.
Step 3
Lie on your back and bend your knees. Straighten your arms and place them on opposite sides of the head. Now start slowly raising and lowering your pelvis. You should feel the muscles of your buttocks tighten with each movement.
Step 4
Lie on your side. Support your head with one hand. Place your free hand in front of your chest. Fold one leg back and place it on the foot. Now, leaning on your bent leg, try to raise the other as high as possible without bending it at the knee. When you lower it, then try not to touch the floor with it. Repeat the exercise 15 times. Then lie on your other side and do the same exercise with the other leg.
Step 5
Stand up straight and straighten your shoulders. Now take a big step forward, slightly bending your knee. Straighten your straightened leg, trying to pull it in the heel, and then place it on your foot. Do this exercise at least 16 times for each leg.
Step 6
Get on your knees and rest on the floor with both hands. Now begin to lift your right leg, bent at the knee, up and down. Repeat this exercise at least 30 times for each leg.
Step 7
Lie on your back and raise your legs, fully aligned. Begin with sharp movements to spread your legs in opposite directions. Repeat the exercise at least 30 times.
