Senam Hamil untuk pinggang part 1

the movement like cat and cow or mountain and valley Mountain / Cow inhale bow your head buttocks clamped deflating the stomach hold release exhale the valley / cat pose raise your head straight ahead release all contractions repeat again inhale dont forget to deflating the stomah hold a second exhale the valley pose/cat pose raise your head straight ahead repeat again inhale the mountain pose/cow pose bow your head

buttocks clamped deflating the stomach hold release exhale raise your head straight ahead release all the contractions inhale the mountain pose/ cow posebow your head buttocks clamped

deflating the stomach hold a second release exhale release all the contractions two more times inhale the mountain pose/ cow posebow your head buttocks clamped deflating the stomach hold release exhale release all the contractions the last one inhale the mountain pose/ cow posebow your head

buttocks clamped deflating the stomach hold exhale release now for rotation of the weist inhale exhale look up Move your waist rotation inhale and exhale deep inhale exhale inhale Move your waist rotation watch your neighbors whose hands are long now right hand first

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