Objective: To contract abdominal muscles.

Time: From the first day after production.

Methods: Lie on your back, close your mouth, inhale through your nose to make your abdomen bulge, and then exhale slowly to relax your abdominal muscles. Repeat 5- 10 times.

2. Head and neck movements

Objective: To contract abdominal muscles and stretch neck and back muscles.

Time: from the third day after production.

Methods: Lie flat, raise your head, try to keep your chin close to your chest, keep other parts of your body still, and then slowly return to your original position. Repeat 10 times.

3, perineal contraction movement

Objective: To contract perineal muscles, promote fluid circulation and wound healing, relieve pain and swelling, improve urinary incontinence and help reduce hemorrhoids.

Time: From the eighth day after production.

Methods: I lie down or breathe on my side, and the muscles around my vagina and anus are compressed by air. Then I hold my breath for 1-3 seconds, and then I slowly relax my breath and repeat it for 5 times.

Step 4 do chest exercises

Objective: To restore breast elasticity and prevent sagging.

Time: It can start on the sixth day after delivery.

Methods: Lie flat, put your hands flat on your sides, straighten your hands forward and lift them, straighten your arms to the left and right, then lift them until your hands meet, then straighten your arms down, and finally return to your chest to recover. Repeat 5- 10.

5. Leg exercise

Objective: to promote the contraction of uterus and abdominal muscles and restore better curves of legs.

Methods: Lie flat, lift the right leg to make it at right angles to the body, then slowly lower the leg and repeat the same action alternately 5- 10.

6. Abdominal contraction exercise (sit-ups)

Objective: To strengthen abdominal muscle strength and reduce abdominal fat.

Time: from 14 days after delivery.

Methods: Lie on your back, hold the back of your head with your palms crossed, sit up with the strength of your waist and abdomen, touch your feet with your palms twice, and then lie down slowly, repeating 5- 10 times, which can be increased to 20 times when your physical strength is enhanced.

To sum up, postpartum slimming exercise should be understood. If women want to have a healthy body, they should choose scientific methods to lose weight, so that they can have a good figure and ensure good health, so women should make good choices.

Related reading: slimming exercise suitable for indoor sports 1, often climbing stairs.

Jogging along stairs is a very effective aerobic exercise. The specific method is to climb 6- 12 stairs at the fastest speed and rest for 2-3 minutes after each run. This exercise is repeated. If you want to exercise your legs, try to jump step by step, so that the weight loss effect is more obvious.

Step 2 jump rope

Skipping rope is very helpful to improve the coordination and flexibility of the body, and it can also exercise the ability of quick response and endurance. And most importantly, skipping rope can play a very good weight loss effect, and skipping rope for 30 minutes every day can play a very good exercise effect.

3. Rhythm practice

Find a rhythmic gymnastics video to follow: not only can you exercise a certain part of your body, but you can also return your perfect curve, which is simple and easy to do, and is not limited by the venue. In addition, you can add a little active atmosphere to your home in rainy and foggy weather to make yourself more energetic every day!

4. Dumbbells

Buy a dumbbell with moderate weight and go home. Dumbbells can have the effect of slimming arms. It should be noted that in the choice of dumbbells, you should choose the weight that suits you. Too light has no effect, too heavy can not only lose weight but also gain muscle. Choose the curved arm that can feel hard but effortless.

5. Squat exercises

Everyone knows squat, but maybe few people do it. In fact, squat exercise can effectively exercise leg muscles and reduce abdominal fat. Can be divided into five groups, a group of 20, of course, the faster the squat, the better, so the effect will be better.

6. Floor exercise

What exercise do you do indoors to lose weight? Push-ups and sit-ups can be said to be the simplest and most effective weight loss exercises, and they will not be considered as outdated and effective weight loss exercises in any case. Push-ups can make the muscles of the chest, abdomen and arms get better exercise, while sit-ups can mainly exercise the waist and abdomen.

Precautions for indoor sports:

Maintain a good indoor environment. The indoor environment is relatively closed and the air circulation is poor. Therefore, it is necessary to keep the indoor air circulating during exercise, so as to breathe fresh air, but there can be no through flow, so that the cool wind can blow head-on. Room temperature should be kept at 65438 05℃? 20℃, otherwise there will be adverse effects. The room is very quiet, and people can exercise with the relaxed and wonderful music beat. In addition, the indoor air of fitness exercise should be relatively spacious, and try not to place explosive and sharp objects around to avoid collision.