Postpartum mothers are always troubled by the flesh and loose stomach, but they can't exercise and diet. How can we ensure that we can lose weight without losing our body in the shortest time? Then aerobics is your best choice. Exercise can speed up your metabolism and fat burning, and it can also make your body's resistance better, especially without dieting, even if you want to breastfeed. Need to worry that your baby can't absorb nutrients.
How to lose weight after childbirth does not hurt the body
Hip exercise
1. Firstly, the body will be lying flat, the arms will naturally be placed on both sides of the body, the feet can not be separated from the bed, the legs can not be raised, and the knees are not allowed to bend and prepare.
2, then use the abdominal muscles and arm strength to lift the upper body, keep it after 10 seconds. Repeat 10 times.
3. Finally, lift the two arms. As the upper body lifts up, the two arms are curved to the chest. Stick to 5 minutes.
Chest and abdomen exercise
1, first put the body supine, deep breathing to make the abdomen swell, then gently exhale the gas with the mouth, hold the gas, and then force the abdominal muscles for 10 seconds. Repeat the action 20 times or more.
2, then the body lying flat, with the abdomen as the support point of the whole body, slowly raise the head and left knee, while using the right hand to touch the shape of the left knee, but do not touch, restore the original position, then change the left hand and right knee . Repeat the action 20 times or more.
Back muscle exercise
1. First, put your body on your back, your body will naturally relax, and your arms will be placed above your head.
2, then bend your knees and grab your ankles with both hands.
3, then raise the buttocks and back, so that the body is arched, stay for 10 seconds, and then relax. Repeat the action 20 times or more.
Abdominal and buttocks exercise
1. First, the body is lying flat, with two feet and two elbows as the support points for the whole body. Then the knees and buttocks are flexed and lifted up the pelvis, and the head is raised, and the buttocks are forced to contract at the same time. Stay more than 20 times.
2, then the body supine, bend the elbows and knees, forearms and calves together, a pillow under the forearm, so that the knees, calves and feet contact the bed surface, the upper body and the thigh at a 90-degree angle, the thigh and calf into a 90-degree turtle, with The forearm is supported on the pillow. Bring the back up in an arch, squeezing the buttocks and tightening the abdomen, then relax and take a deep breath. Repeat the action 10 times.
Lumbar muscle exercise
1. Put your body on your back, raise your knees naturally to the abdomen, and stretch your left leg in the same way as a bicycle. Hold for 3 minutes, restore the right leg and repeat 5 times.
2, then straight sideways, toes straight, the arm below the body stretched to the front of the head, the head pillow on the top, the other arm bent elbow to the chest to support the ground. Then lift the upper leg to the highest point and slowly restore it. Turn around and change to the other side and lift the other leg. Repeat the exercise 20 times. Remember that the legs should not bend when lifted.
3, then stand upright, hands akimbo, and then legs and knees alternately lifted up to the chest, more than 30 times per minute. Ask for a few minutes or longer.
4, the last body flexed hands before the ground, knees kneeling, the upper body parallel to the ground, looking up the front. Then, straighten one leg first, kick it back and up, restore, and change the other leg. Repeat each leg 20 times.
The first step in postpartum exercise - abdominal breathing
Purpose: contracting abdominal muscles
Practice: lie flat, the mouth is closed, take a deep breath with the nose, feel the abdomen raised, then slowly exhale and relax the abdomen, repeat 5 to 10 times. The natural mother can start practicing on the first day after delivery, and the caesarean section will start practicing after the wound is not painful.
Chest movement
Purpose: to restore elasticity of the breast, prevent sagging and sagging
Practice: Lying flat, hands flat on both sides of the body.
1. Lift your hands straight forward;
2. Spread the arms to the left and right and lay them flat on both sides of the body;
3. Then lift up to meet the two palms (same action 1.);
4. Straighten back again;
5. Return to the front chest (same action 1.) and then lay the sides of the body to the left and right (same action 2.), repeat 5 to 10 times.
Leg movement
OBJECTIVE: To promote contraction of the uterus and abdominal muscles and to restore a good curve in the legs.
Practice: keep breathing naturally, lie flat, put your hands flat on both sides of the body, 1. Raise your right leg to a perpendicular angle to your body and bend your toes straight so that your knees do not bend. Then slowly put the legs down, repeat 5 to 10 times and then change your feet.
Vaginal muscle contraction
Objective: To promote vaginal muscle contraction and prevent uterus, bladder and vaginal sagging.
Practice: lie flat, put your hands flat on both sides of your body.
1. Bending your knees makes the calves vertical,
2. The two feet are opened and shoulder width, and the hips are raised to a slope by the force of the shoulders and the feet.
3. After clamping the knees to 3, close the legs and lower the hips. Repeat 5 to 10 times.
Knee chest horizontal
Purpose: Help the uterus return to its normal position
practice:
1. The body adopts a crouching posture with the head sideways to the side.
2. The hands area is attached to the bed surface on both sides of the chest. The knees are separated from the shoulder width, and the chest and shoulders are as close as possible to the bed surface. This position is maintained for 2 to 5 minutes.
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