6 simple moves to make your pelvis healthier

As a woman, you should pay attention to your pelvic health. Expert doctors recommend a set of simple abdominal exercises to female friends. Doing these six movements twice a day can effectively prevent chronic pelvic diseases.

1. Abdominal massage

Stand naturally, breathe naturally, and relax your whole body. Then hold both sides of your lower abdomen with your hands and rub towards the pubic bone. One friction is one beat. Do four times of eight beats in total.

You can stand naturally, sit upright or lie on your back, breathe naturally, relax your whole body, place your palms together on your navel and abdomen with your palms facing inward, then gently rub your navel and abdomen in a clockwise direction. One circle of rubbing is one beat, rub for a total of two eight beats, and then gently rub for two more eight beats in a counterclockwise direction.

Stand naturally, breathe naturally, relax your whole body, then pat your lower abdomen with both hands alternately (use a comfortable degree of force). Each pat is one beat, and do four times of eight beats in total.

Stand naturally, breathe naturally, relax your whole body, then hold both sides of your hips with both hands, and make horizontal circular rotation of your hips from left-front-right-back-left in this way, one rotation is one beat, do two eight beats in total; then make horizontal circular rotation of your hips in the opposite direction from right-front-left-back-right in this way, also do two eight beats.

Stand naturally, breathe naturally, relax your whole body, then hold both sides of your hips with both hands, and twist your hips from left to right to left. One twist counts as one beat, and do four times of eight beats in total.

You can stand naturally, sit flat or lie on your back, breathe naturally, relax your whole body, and perform abdominal breathing: when you inhale, your lower abdomen will slightly retract inward, and at the same time, the front and back genitals will also slightly tighten inward; when you exhale, your lower abdomen will slightly bulge outward, and at the same time, the front and back genitals will also slightly move outward. One breath is one beat, and do this four times.