Putila weight loss effectively eliminates lower body edema

　　Basic postures and breathing techniques

　　First, lie flat on the ground, with your back close to the ground and fully extended, arms relaxed at your sides, legs and knees bent, slightly apart, and soles of your feet touching the ground.

　　Inhale deeply through the nose, and then slowly exhale through the mouth. You will feel that the muscles and bones near the pelvis will pull with the breath. My mind slowly calmed down and I concentrated on getting ready.

　　Gymnastics to improve flexibility

　　1. Inhale first, and then slowly lift your hips while exhaling. Keep your head, shoulders, and arms close to the ground. Only your back and buttocks are off the ground, forming a straight line from shoulders to knees, and forming a 90-degree right angle with the calf. Maintain your posture, using the center of your shoulder blades for balance.

　　2. Then take a short breath, slowly exhale while slowly lowering your buttocks, and return to the lying position. At this time, the backbone is completely touching the ground, and you feel that your upper body is stretched on the ground again. Repeat 5-6 times.

　　Gymnastics 2 strengthens abdominal muscles

　　1. Lie on your back on the ground, hold the back of your head with both hands, be careful not to lift your elbows too much, keep your shoulder blades, head and shoulders close to the ground, and at the same time slowly inhale through your nose.

　　2. While exhaling slowly, do an action similar to sit-ups. Lift the upper body slightly from the head, and the lower body will feel pulled, but be careful not to leave the legs off the ground. You don’t need to forcefully bend your abdomen, you just need to do it to the extent that your lower body is being carried, and then slowly return to the supine position.

　　Gymnastics Three Stretching Abdominal Muscles

　　1. When lying on your back, straighten your legs, bend your right knee, and stretch it toward your chest. Hold your knees with both hands and keep your head and shoulders on the ground. In addition, be careful not to tilt the pelvis of the buttocks to one side and keep it facing upwards.

　　2. While exhaling, lift your straight left leg to a 45-degree angle with the ground, feeling like it is being pulled by your right leg and pelvis. Keep your toes straight and your head slightly tilted forward, but keep your upper body from shaking from side to side.

　　3. Slowly raise your head and shoulders, and while inhaling, alternate your left and right legs. Do this 6 times from side to side, keeping the straight leg at 45 degrees to the ground.

　　Gymnastics Four Strengthens the Lower Abdomen

　　1. Keep your left leg straight at a 45-degree angle and bend your right knee. Hold your head with both hands. After inhaling, exhale while raising your upper body to the right, keeping your waist on the ground.

　　2. Switch your left and right legs, and while exhaling, lift your upper body to the left. Pay attention not to shake your shoulders from side to side, but to apply force from your upper body. After doing 10 rounds, slowly return to the basic position.

　　Gymnastics Five Tighten the Back

　　1. Lie face down on the ground with your whole body straight, place your hands on both sides, and put your palms on the ground. Relax your whole body, but keep your waist straight.

　　2. After inhaling, exhale slowly and lift your upper body. At this time, you are using your waist to exert force. Your head, shoulders and chest are slowly lifted off the ground, but your shoulder blades remain relaxed and pressed down. Your hands are also raised, keeping your palms down and your arms parallel to the ground. Then inhale and exhale slowly, returning to the prone position.

　　Gymnastics Six Back Stretch

　　1. Kneel on the ground in a Japanese sitting posture, then lie completely prone with your upper body toward the ground, stretch your waist, stretch your arms straight forward, and place your palms on the ground. After completing the movement, take a big breath and then exhale completely. This breathing movement can completely stretch the body.

　　2. Then slowly raise your back and place your palms on the ground, but keep your arms straight and do not raise your head. Slowly pull your upper body back, and finally sit upright with your waist back, returning to a sitting posture.