寝る前に脚を振るだけでGUのジーンズサイズ70→61✨お腹痩せ脚痩せしながら股関節柔軟性UPする骨盤の歪みを治す方法で内転筋をはがし寝ながら腰痛・脊柱菅狭窄症まで解消する超簡単ストレッチ【骨盤体操】

In fact, just by shaking your legs, you can get rid of your bulging stomach, stiff hip joints, and chubby thighs at once. You can do it while lying down, so let's do it right away! Let's lie down facing up. Open your legs alternately while lying down facing up. Let's check which leg is harder to move and how far it hurts. First of all, let's do how to rub one leg with your heel. Rub and return. Rub and return the other side in the same way. Let's repeat this. It's okay as long as it doesn't hurt. First of all, it is important to check the difference between the left and right. By doing this, you can train the outer thigh muscles while stretching the muscles that bend the hip joint called the pectoralis major. So, please check how far you can go while rubbing your legs with your heel. Rub and return the other side in the same way. If it's hard, you can do it while taking a break. Now, please stand on both knees and open your legs outward like a frog. At this time, put your hands on the hip joint. Then, you can check if the inner muscles are stretching or moving. It is important to understand the difference between the left and right while checking the balance of the left and right muscles and the pain of the hip joint. Open your legs outward. If your back hurts at this time, it means that the pelvis is off or the inner muscles around the pelvis are loosened. So, please do this exercise. Open your legs outward and return. It's getting harder inside. Now, please stand on both knees and bend your knees to the left and right. Then, the muscles around the abdomen, the muscles around the back, and the inner muscles around the pelvis will work well. At this time, if the muscles around the pelvis are loosened, you will fall down. So, if you fall down, go back again and tighten your buttocks so that you don't fall down. Do this exercise while taking a break. At this time, you don't have to force yourself to hurt. Let's check the difference between the left and right until it's easy to bend. Now, please stand on both knees and put your hands or smartphone on the lower part of your belly or navel. Feel the weight and breathe in through your nose to inflate your stomach. Breathe in and inflate your stomach. Exhale from your mouth. At this time, while taking a break, let's make the muscles around the abdomen, the muscles around the pelvis easier to move. Breathe in through your nose. Exhale from your mouth. That's right. Breathe in through your nose. Exhale from your mouth. At this time, if your stomach is fluttering, it is a proof that your autonomic nerves are well-organized, so it will go up to the quality of sleep. That's right. Breathe in through your nose and make sure that your pelvis is moving. If you have a cramp, try not to cramp too much. Breathe in through your nose. Exhale from your mouth. That's right. Make sure that your stomach is moving. Now, please open your legs again. In that state, raise and lower your hips. Raise and lower. At this time, if you put your hands on your hip joints or inside, you can confirm that your muscles are moving. Muscles around the abdomen, hip muscles, and the muscles around the pelvis are easy to move. That's right. Raise and lower. If it's easy to go inside, it's easy to hurt your knees and lower back in everyday life, so raise and lower your legs as much as possible with your legs spread out. That's right. Keep it up and down. It's okay to take a break. Please take a break as much as you can. Please stretch both legs and spread your legs out. Spread your legs out. Pat, pat, pat, pat. Then you can see that your hip joints are spreading out. Then, not only will the muscles on the inside stretch and improve posture, but also the position of the pelvis will be adjusted. Spread it out, spread it out. If you can't do it, you can do it. Don't overdo it. Spread your legs out. You can see that your legs are getting warmer and your whole body is getting hotter. It's a good proof. Spread it out. That's right. Next, raise your knees straight up. It's like going up to the right eye. Raise it straight up. Raise it straight up and down. The other side. Raise it straight up and down. That's right. If your knees and hips hurt at this time, it's easier for your knees to go inside your belly button. Especially for women, it's easier to go inside. Raise your knees as if your knees are going outside. That's right. Raise your knees as straight as possible. That's right. Some people have back pain at this time. It's okay until you get up. Some people can't get up because their belly is in the way. It's important to raise and lower your knees as straight as possible. That's right. Raise it straight up and down. Raise your knees as straight as possible. Open your knees. Go back inside. Move your feet as if you are kicking outside. Bend your knees as you go outside. Bring your knees inside. Stretch your back of your feet as if you are kicking outside. Do the same for the other side. Bend your knees as you go outside. Go back inside. Kick your back of your feet as you go outside. That's right. Outside. Bend your knees as you go inside. Kick your back of your feet as you go outside. Bend your knees as you go outside. Kick your back of your feet as you go inside. Bend your knees as you go outside. Kick your back of your feet as you go inside. That's right. Bend your knees as you go inside. Kick your back of your feet as you go outside. That's right. If you do it slowly like this, you will be able to do a linkage movement. Stretch your back of your feet as you go inside. Bend your knees as you go inside. Stretch your back of your feet as you go inside. Next, we are going to put our knees inside. This movement is not good for people who have hip surgery. Let's do the movement we did earlier. If you don't have hip surgery, bend your knees as you go inside. Stretch your back of your feet as you go outside. Kick your back of your feet as you go inside. Bend your knees as you go inside. Kick your back of your feet as you go outside. Bend your knees as you go inside. Kick your back of your feet as you go outside. Bend your knees as you go inside. Kick your back of your feet as you go outside. Bend your knees as you go inside. Kick your back of your feet as you go outside. That's right. Make a circle as you go inside. That's right. Bend your knees as you go inside. Kick your back of your feet as you go outside. Bend your knees as you go inside. Kick your back of your feet as you go outside. That's right. Make a circle as you go inside. There are viewers who say that the size of the G-PAN has changed. Please try it. That's right. Bend your knees as you go inside. Stretch your back of your feet as you go inside. Let's check the movement we saw at the beginning. Open your left and right legs to the outside. It's easier to open than before. The difference in pain between left and right has changed. It's a good proof. There are other ways to do it while sleeping. Let's choose what we can do and do it together every week. See you tomorrow.