What exercise is good for postpartum weight loss?
1, hip compression training (cats, tigers):
Kneel on the bed with your legs and hands. Tighten abdominal and back muscles to stabilize the body. When doing this, you can push one leg back and up as far as possible to tighten the gluteus maximus on the same side. The legs on both sides alternate 10- 15 times.
2, abdominal stretching training (swallows, locusts):
Lie on the bed and put a pillow under your abdomen, or roll up the quilt and put it under your abdomen. Tighten your back muscles and tilt your body upward until it is level. To do this action, keep it stable below the hips, and you can support it with your hands to reduce the difficulty of the action.
3, abdominal compression training (half bridge):
Lie on your back, bend your hips and knees, keep your back close to the bed, and put your hands on your sides. The abdominal muscles contract, so that the upper body is slowly rolled up until the shoulder blades are raised. When doing this, always keep your head relaxed and don't pull your cervical spine forward. The range of motion should keep the lower back from leaving the bed surface.
Precautions for postpartum exercise to lose weight
Losing weight through exercise is a safe and reliable method, but incorrect postpartum exercise can not only make you a slim and hot mom, but also leave various physical problems! For example, excessive exercise to lose weight can easily lead to insomnia and endocrine disorders for mothers. So what should mothers pay attention to in postpartum exercise to lose weight in order to lose weight easily?
1, KO bad habit. Exercise to lose weight and regular living habits can be done at the same time, such as drinking more white water and light honey water to increase gastrointestinal motility and not eating after meals.
2. It is best to do the exercises in sections. After continuous high-intensity exercise, mothers will soon be exhausted. Therefore, it is necessary to take a proper rest to restore your physical strength, and do exercise in segments as much as possible, and the weight loss effect will be improved by several levels.
3. Grasp the rhythm of strength. Mothers should also master the strong and weak rhythm during exercise and double the calorie consumption. Add a gentle recovery time every once in a while in high-intensity exercise, you won't feel tired, and you can enjoy the pleasure of burning a little fat!
4. Take the exercise process seriously. Do every exercise step carefully, don't be lazy, don't overdo it, mothers can achieve the maximum exercise effect in a limited time.
5. Try to stick to full-body exercise. Whole body exercise can consume more body fat than local exercise, such as swimming, boating, skiing, dancing and aerobic exercise, even if it is a good choice.