For many female friends, the feeling of being thin and weak is very good. It seems that there is no muscle. In fact, a woman must have some muscle. Such a woman looks very powerful. Introduce some health exercises to you.
Abdominal exercises
A strong abdominal muscle is an important condition for maintaining ideal function. Lie on your back, bend your legs, hold your knees in your hands, pull your knees toward your chest, use a little force to shake your hands, and then relax slowly. Then extend the hip joint, straighten and level the legs as much as possible, and then bend the hip joint with the legs closed, so that the knee is against the chest, and repeat 5 times. Finally, put your hands on the side of your body, straighten your legs and lift them up 5 times, or lift your left and right legs up 5 times respectively.
Pelvic exercises
Pelvic forward and backward movement is very important to exercise pelvic and abdominal muscles. Half squat, two knees slightly bent, two feet separated about 60 cm, two hands akimbo. Inhale and push your pelvis forward. Exhale, pull your pelvis back and pucker as far back as you can. Repeat 10 times.
Massage practice
Massage practice can increase sexual pleasure experience. Lie on your back, bend your legs, separate your knees, and align your feet. Use your hands to massage from the knees to the thigh roots, and then massage from the bottom up. Inhale when massaging, exhale when hand returns to knee, repeat 5 times. Massage to relax, pay attention to experience the movement produced by the systemic comfort.
Leg extension exercise
Leg extension exercises are designed to exercise the inner thigh muscles. When the trunk and thigh are moved, abdominal pressure acts on the vagina to produce pleasure. At the same time, the opening of the vagina is conducive to the smooth flow of local Qi and blood. Sitting position, two hands back support, left leg bending, right leg bending knee abduction, flat on the mat. Lift the buttocks, extend the left leg slightly, lower the buttocks, change the right leg to do the same action, repeat 5 times. Opening exercise
Opening exercises can enhance women's sense of uterus, vagina and pelvic muscles. Lie on your back, bend your knees, separate your thighs, gently separate your labia, put your hands on your thighs, and then move them to the root of your legs. At the same time, bend your hips and knees as much as possible, and then slowly straighten your thighs. It feels very comfortable. Supine, legs apart, slightly bent, left hand on the left lower abdomen, shoulder blades relaxed, thigh muscles have tension. The knee slowly makes the circle movement, the thigh inside appears the pleasure. When you have this feeling, focus on the pubic protrusion and straighten the pubis, but the buttocks are not separated from the pad.
Squeezing the vulva
Squeeze vulva exercise can make buttocks and thighs strong and muscular. Lie on your face, with your upper limbs flat on your side, your right leg straight, your left leg bent on your right leg, your back straight, and your left knee touching the ground as much as possible. Twist and rub the hips, then keep the hips and abdomen still for 10 seconds, and then do the same action with the left leg at the bottom and the right leg at the top. The harder you twist, the greater the pressure on your vagina and labia, and repeat for three times on your left and right legs. Because of the compression and relaxation of the thigh, the blood in the vulva will suddenly decrease and increase, and the vulva will feel relaxed and comfortable.
Hip exercises
A healthy, strong gluteus muscle is good for sex. Contraction gluteus muscle can stimulate and control the relaxation and contraction of vagina.
(1) Pat buttock: can promote buttock blood circulation, reflex to make vagina have: fever and relaxation. It is better to pat in the shower.
(2) Knead buttocks: knead can stimulate the deep muscles and nerves of buttocks. It's more comfortable to knead in the shower. Before kneading, it is better to apply a little lubricant on the hand to facilitate the operation. Knead need to lift hip muscles, will feel uncomfortable, relax after the improvement. Stand up, use your hands to break your hips apart, inhale, let go, exhale, and repeat 5 times. Then lie on your stomach, press your glutes under your hand, inhale, exhale when you let go, and repeat 5 times. This exercise is more intense and can produce a sense of rapid development.
Pubococcidial exercise
Through the exercise of pubococcal muscle, the sexual function can be improved obviously. At the same time, the organ function of the organ can be improved to prevent the occurrence of stress urinary incontinence.
This set of exercises is suitable for women of any age, especially for natural childbirth, which is conducive to improving sexual function. Movement of constricting anus and holding urine. Three times a day, 100 times a time, lasting for one second.
These health exercises can not only make the body healthy, but also effectively improve the coordination ability of the body, make your body look very healthy. Taking more exercise can also make your life and diet very coordinated, which is very helpful for everyone's life.