Yoga balls have many uses! Slimming belly and helping pregnancy

Conceiving a life is one of the most important things in life. However, with the increasing number of people marrying later in life, the first thing they face is aging, which makes it more difficult to conceive successfully. Yoga teachers suggest that you can practice the bridge stretch in yoga with a small yoga ball. In addition to activating blood flow to the uterus and training the pelvic floor muscles, it can also tighten the belly fat that young women are most concerned about.

Ms. Chen Ling, a fitness expert specializing in yoga, mentioned that stretching exercises in yoga can help metabolism and relieve stress. Movements that target the pelvic floor muscles, such as the bridge pose, can promote blood circulation in the pelvis and uterus, improve physiological functions and aid pregnancy. In addition, it is also very effective in slimming the lower abdomen. You can take a yoga mat at home, put on some relaxing music and start practicing. You can try three levels of difficulty depending on your physical condition.

Bridge Pose - Difficulty 1

When demonstrating the movements, Teacher Chen Ling mentioned that preparing a yoga ball can be used as a small prop to increase resistance and also to help contract the pelvis. After lying flat on the yoga mat, clamp the yoga ball with your knees, place your feet on the ground, and place your hands flat on the ground. When inhaling, straighten your lower body, and when exhaling, push your buttocks up, do it vertically 3 times in a row, pausing for 2 seconds in between; after resting for 5 to 10 seconds, tighten your thighs inward and clamp the ball, doing it horizontally 3 times in a row, pausing for 2 seconds in between.

Bridge Pose - Difficulty 2

The second difficulty difference is that you clench your palms alternately and place them under your buttocks, which can increase the burden on your muscles and thus increase the intensity of the exercise. The rest of the movements are the same as difficulty 1, which are to perform vertical and horizontal movements three times each in a row, and rest appropriately.

Bridge Pose - Difficulty 3

The third difficult movement has the same action principles as the second one, but with the addition of stretching the right foot straight forward and holding it horizontally, the pelvis, thigh, and abdomen can be stretched most completely. After the right foot completes the vertical and horizontal movements three times in a row, switch to the left foot. This difficulty requires a higher level of muscle strength. If women do not have enough muscle strength, they can start by practicing 1 and 2 repeatedly.

Teacher Chen Ling reminds that after completing each set, you can lie flat on the ground, wrap your arms around your knees and walk in circles to rest your tense muscles and avoid straining your back muscles. In addition, remember to follow the breathing instructions when doing the movements, try to slow down the pace, and you can also invite your significant other to help you practice.