It's no secret that yoga, which is now popular, is not only an amazing stretch, but also a set of wonderful health-improving exercises for body and soul. Butterfly exercise- direct proof of this, because the effect it has is amazing.
"So simple!" talk about the benefits of butterfly pose for women's health. Our editors rated this exercise at "5"!
Gymnastics for women
butterfly pose very beneficial for women's health. This simple exercise helps to improve blood circulation in the pelvic organs, gives health to the kidneys, and serves as a prevention of sciatica and varicose veins. And most importantly - relieves periodic female pain, alleviates the symptoms of PMS and facilitates childbirth. After regular performance, a beautiful posture and a strong back are guaranteed!
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A huge plus of this amazing exercise is that it does not require special physical preparation. Perform it wherever you like, the main thing is to grab a rug and a great mood!
Execution technique
Important! In case of knee or groin injuries, it is necessary to perform the exercise, substituting a support under the hips - a roller or a rolled towel. In addition, such a support will be a help for those who have a weak stretch. To simplify the exercise, you can sit with your back to the wall, and wrap your arms around not your feet, but your ankles.
© Depositphotos
Concentrate on your breathing and remember to keep your back straight. Try, such a habit will energize you and prepare your muscles for stress during the day.
According to statistics, every second woman after 40 years of age, he notices symptoms of prolapse genitals, which usually occurs due to a decrease in tone or a violation of the integrity of the pelvic floor muscles that hold the internal genital organs of a woman in a normal position.
Fallout uterus and vagina promotes relaxation of the ligamentous apparatus of the uterus and muscles of the anterior abdominal wall. At first, the woman does not complain, meanwhile, if not treated disease, it gradually progresses. There are pulling pains in the lower abdomen, in the lumbar region and the sacrum, further urination is disturbed (complete and incomplete urinary incontinence when coughing, physical exertion, for example, when lifting weights), there are constipation.
The main reasons for the development of prolapse of the female genital organs:
- the birth of large children (even one)
- repeated births
Complicated childbirth (e.g. perineal lacerations)
- connective tissue diseases
–obesity
-non-compliance by a woman with the regimen in the postpartum period (hard physical work)
With the omission and prolapse of the uterus and vagina, a woman may be offered surgical treatment.
To prevent prolapse of the female genital organs, we offer you a complex exercise, which will help strengthen the muscles of the pelvic floor and the anterior abdominal wall.
Lying on your back, legs bent at the knees, arms along the body, bring and spread your knees.
Lying on your back, legs bent at the knees, hands behind your head - raise and lower the pelvis.
Lying on your back, arms clasp bent knees. On the count of one-give-three-four, we slowly sit down and also slowly lie down.
Lying on the stomach, at the same time slowly raise the outstretched straight arms and legs and also slowly lower them.
"bike"
Lying on your back, legs are bent, at the same time we raise the torso and unbend the legs.
Sitting on your knees, the back is straight, at the expense of one-two-three-four, we slowly kneel down and also slowly return to the starting position.
Lying on your back, legs are extended, at the expense of one-two-three-four we raise the leg without bending at the knee at a right angle, at the expense of one-two-three-four we lower it crossing our legs.
Lying on your back, legs are extended, bring and spread the feet.
Get on all fours, arch your back up and down.
Lying on your back, legs bent at the knees, arms extended along the body. Raising the torso, reach out with your fingers to the heels.
Lying on your back, legs bent at the knees, we make rotational movements with our legs.
Lying on your back, legs bent at the knees, at the same time we raise the torso and legs, clasping our knees with our hands.
Exercises must be performed daily, the frequency of each exercise: 15-20 times. If it is difficult for you to immediately perform the entire set of exercises, reduce the multiplicity to 10 times.
Don't Forget About Exercise Kegel.
We remind you how to do it.
Tighten your muscles as if you want to stop urinating, count to 5, then relax. Repeat compressions up to 15-20 times. Exercise can be done lying in bed, sitting at the workplace or in a tram, standing at the stove. This exercise helps for prevention and treatment hemorrhoids.
Good luck to you.
The article was prepared by a gynecologist Khokhlova E.A.
Beauty and health - these two concepts always go together. To look young and attractive, first of all, you need to be in excellent physical, emotional and spiritual condition. This is for every woman.
beauty and health modern woman directly depend on the lifestyle that she leads during the day. It is important not to forget about healthy way life and take care of yourself, both inside and out. No cream will be effective if muscle tone is lost and the skin has become flabby. A light daily exercise will help keep the body in good shape.
Two effective exercises for women's health
Exercise 1
Apply the fingertips of the hand to the inner ankle and find the Saninko point (about 6 cm above the ankle along the bone). Irritation of this point has a beneficial effect on female diseases.
Press strongly on the point with a pad thumb hands 3 times for 10 seconds.
Exercise 2
The Shozan point, located almost in the middle of the calf, is strongly pressed with the pads of the thumbs (10 times for 5 seconds).
Three effective exercises for a slim figure
Exercise 1
hooked index fingers one by one and pull them in opposite directions. First, they make the greatest effort, while slowly exhaling and at the same time drawing in the stomach. Then, weakening the effort, take a breath (10 times).
Exercise 2
From a supine position, the torso is raised without bending the back, and legs joined together and straightened. Clenched fists are pulled straight forward. Maintain balance for 6 seconds. Exercise is done 3 times.
Exercise 3
With legs wide apart, they hold the ends of a stick 70–90 cm long with their palms. Tilt the torso to the left until the right hand reaches the toe of the left leg. It is important that the legs and arms remain straight at the same time. While bending, exhale through the mouth (10 times in each direction).
According to the World Health Organization, all diseases in the body appear due to circulatory disorders. Due to stagnation of blood, inflammation occurs, tissues change their appearance and shape. Women's diseases that occur in the pelvis are also no exception (naturally, except for infectious ones). Active blood circulation in the pelvic area is hindered by a sedentary lifestyle and inactivity.
Another problem in the pelvic region in women can be called cellulite, which is related to congestion. It is possible to get rid of such problems with the help of special female yoga, during which the opening of the hip joints is performed.
During classes, you should visualize the bone structure and listen to yourself. Exercises should be performed smoothly.
Women's yoga: a description of the exercises
- Pelvis alignment
Lie on your back and bend your legs, while not pulling your knees to your chin, the sacrum should lie on the floor. Stretch one leg, and hold the one that is bent with your hand. Relax, close your eyes, try to align your bodies in such a way as if both feet are on the floor. Breathe deeply, you should get the impression that the air goes all the way to the pelvis. At the moment when you feel complete symmetry - change legs.
- Breeding the buttocks
Cross your legs in front of you, take a comfortable position. A small volume should be placed under the ischial bones - at home, for this purpose, it is quite possible to use a dense pillow or a folded blanket. Spread your buttocks with your hands so that only the sitting bones touch the supports. After that, start rotating your coccyxes with micro-movements clockwise. Movements should be slow, you should fully concentrate on the sensations - it is the coccyx that should describe circles. When this feeling is achieved, proceed to perform back and forth movements with the coccyx.
This exercise for the pelvis is very effective if performed regularly - thanks to it, it is possible to relieve back pain and train the muscles of the pelvis.
- Butterfly
Sit in a "butterfly", sitting bones should be on a hill. Try to spread your knees wider to the sides. Take your straight arms back, they should be used as a support, while the back is perfectly flat. Relax the pelvis, feel how, under the weight of the body, the knees sink to the ground. Relax the body completely, the hip joints should open slowly.
- Twisting
In order to perform this pelvic exercise, you will need a belt. The ischial bones are also elevated, straight legs are spread apart. Put the belt on your right foot, the belt itself should be held with your left hand. Exhaling, place your right leg behind your back. Thanks to this twist, the hip compounds will have the opportunity to warm up, and the muscles will be able to relax. Perform this pelvic exercise gently, keeping your back straight. For each leg, several twists should be done.
- "Swing"
Get on all fours, place your palms under your shoulders, knees under hip joints. The pelvis begins to swing to one side. Thus, all the weight is directed to the ilium, with exhalation it must be directed upwards, and, accordingly, downwards with inhalation. Gradually, the hand joins the swing. Everything should be kept on the pelvis. The same exercise for the pelvis should be repeated for the other leg.
- "Stupas"
Spread your feet out to the sides as wide as possible. Fold your arms in front of your chest or stretch them up. Squat as you exhale, spreading your hips and knees as much as possible to the sides. Pull your pelvis and tailbone forward and down. Important
breathe freely, in the position you should linger for 30 seconds. Thanks to this exercise for the pelvis, the pelvic floor is trained, which is very important for women's health.
- Lunges
Now it follows from pose No. 6 to go down, resting your hands on the floor. Do lunges on one side, then on the other.
- "Happy Womb Pose"
Lie on your back, bend your knees. Spread your knees out to the sides a little. Roll the sacrum from side to side, as well as back and forth. Thus, a wonderful massage of the back and spine is carried out. Hold this position and breathe deeply, in this position the muscles of the pelvic floor relax, and the female reproductive system normalizes. It is noteworthy that this pose is called the “happy womb pose” in female yoga.
Women's yoga will help open the pelvis, improve blood circulation in this area, stretch the muscles, get rid of lower back pain and improve overall well-being.
What is the peculiarity of women's exercises? It would seem that there is absolutely no difference between them and men. However, this is a strong misconception. female body arranged more delicately. It has many areas that especially need additional load. Also, these areas need special study. And in this case It's not about beauty, it's about health.
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All parts of the female body are a finely tuned mechanism. For it to work successfully, you need to be able to activate it correctly! With this, exercises exclusively for the female sex just help.
Their main task is to influence the female physiology. For example, on the wide femoral part. To eliminate cellulite, normalize the functioning of the pelvic organs.
Therefore, we offer you a set of special exercises. All of them have a very good effect on female body helping him get the job done. Thanks to them, blood circulation improves, lymph flow is activated. In addition, special attention is paid to breathing. And it even helps to lose weight! So read and follow. We are sure that an excellent result will be very soon.
Exercise #1: Toe Touch
- Starting position for execution: straight stance. The posture is straight, the legs should be kept together.
- Hands must be raised up as high as possible. They must be kept parallel to each other.
- The shoulders are raised up, the body is as relaxed as possible.
- In this position, the stomach should be strongly drawn in.
- At this point, you need to make a smooth downward movement with an inclination to touch your toes. Then return to the starting position, inhale.
- Repeat 10-15 times in 2 sets.
This exercise, when performed daily, perfectly relaxes the lower back. In this case, the hips are stretched, which increases blood circulation in the pelvic part of the body. This exercise also helps to correct posture, make it straight and beautiful.
Exercise #2: Knee twists
- Starting position for execution: lying on your back, on a flat surface. It is necessary to lie down, straighten your back so that both shoulder blades are well felt.
- At the same time, the legs must be bent at the knees at an angle of approximately 45-50 degrees.
- Both feet at this moment should be on the floor, the heels cannot be torn off. The feet are parallel to each other and connected together, the socks point forward.
- Hands must be placed in different directions. They in this exercise will be a support for convenience. The head looks forward.
- The exercise is performed as follows: the legs, bent at the knees, should be turned to the right.
- At this moment, the head turns to the left (in the opposite direction).
- Then both the head and legs return to their original position.
- From it, the legs, bent at the knees, turn to the left.
- The head at this time turns to the right.
- Repeat the exercise 20-25 times on each side in 2 sets.
It helps relieve tension from the spine and lower back, relax the shoulders and knee joints. It is also an excellent stress and anxiety reliever. Experts even recommend performing it under a lit s essential oils aroma lamp.
Exercise number 3: "Butterfly"
- Starting position for execution: lying on your back. The posture is straight, the arms are located along the body.
- The legs should be bent at the knees at an angle of 45 degrees, the feet should be connected together.
- After that, the knees should be spread apart and lowered as low as possible. Feet at the time of breeding the legs should be connected.
- Then bring your knees together again.
- The exercise should be repeated 30-35 times in 2-3 sets.
"Butterfly" - although simple, but effective exercise. It warms the tendons, normalizes blood flow in the pelvic organs. It also helps to stretch the muscles of the legs, is an excellent prevention of varicose veins. If you put a strong emphasis on the heels when spreading the legs, then there are more advantages. In this case, the exercise also involves deep intimate muscles.
Exercise number 4: Longitudinal stretch
- Starting position for execution: lying on your back, arms spread apart.
- The exercise is simple: you just need to spread your legs, forming a twine.
- Then bring them together again. The knees are straight, the back cannot be torn off the floor.
- It is performed 30-40 times in 2 runs.
Exercise improves stretching, involves deep muscles. In addition, it helps to fight a bulging belly. it great exercise for the lower press and inner thighs.