With one more baby, they become happy mothers, and at the same time, the troubles that affect becoming beautiful mothers also follow. They generally face the following problems: a lot of weight gain, abdominal fat accumulation, sagging breasts and thick legs. How can they effectively restore their graceful figure after giving birth or breastfeeding?
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1, baby curly hair style. Lying posture, legs bent, legs clasped with both hands, forehead touching knees, body curled up like a baby. (Exercise your waist and abdomen to make your body visible)
Lose weight at least six weeks later.
Eating only one meal a day can damage bones and muscles and even endanger the birth of a baby. Doing some weight loss exercise shortly after delivery may slow down the recovery of uterus and cause bleeding, while strenuous exercise will slow down the recovery of surgical section or vulvar incision, and some joints are particularly vulnerable to injury, which will make the situation of cesarean section mothers more dangerous. Tofik Hawa, an associate professor of obstetrics and gynecology at Brown University in the United States, suggested that new mothers should give birth for at least six weeks before attending those weight-loss classes and doing aerobics.
When the parturient can enter the fitness center depends on his physical recovery, and the mother who gave birth naturally will give birth to 4? You can start to do postpartum slimming exercise in 6 weeks, and the mother of cesarean section needs 6? Eight weeks. For people with scar constitution, it may be 2 months later. When the club accepts maternity registration, it is required to issue a hospital health certificate at the same time.
2, vertical. Lie prone, put your arms straight on your sides, raise your legs together and keep 90 degrees with your body. (leg exercises)
Fattening, relaxation, hardness and crispness are the main problems after delivery.
According to statistics, about 10% of women will gradually "gain weight" and become obese after giving birth. Krishna Kumari, one of the top ten yoga stars in China and the head of Tiandi Yun Xin Yoga, said that the biggest changes in postpartum body shape are chest, waist, abdomen and legs. If there is corresponding training before delivery, the recovery of postpartum body shape will be faster.
In addition to fat and obesity after delivery, there are other problems such as stiff waist muscles, loose abdomen, fragile ligaments, poor elasticity and maternal fragility. Its postpartum fitness training is mainly aimed at these aspects to restore body shape and physical fitness, especially for some small muscles in the inner layer of abdomen. The reason why the abdomen becomes the focus is because the uterus increases during pregnancy, and the abdominal muscles also stretch until the rectus abdominis separates. The uterus gradually degenerates after delivery, but the abdominal wall muscles are slack and difficult to recover.
3.v-shaped. Sitting posture, arms and legs as straight as possible, maintaining a V-shape. (leg exercises)
Xinmama yoga fitness
Before exercise, do breathing exercises in the background of music: supine position, bending your knees, deep inhalation to sink the abdominal wall, pull up the internal organs, and then exhale, with the aim of exercising the abdomen and moving the internal organs. The following group of actions are mainly aimed at postpartum chest, waist and abdomen, legs and other parts. Cooperate with breathing, inhale when muscles contract, and exhale when relaxing. Each action is 3-5 times, and each action is held for 15-30 seconds.
4. Sit down and twist your spine. Sitting posture, the legs cross and contract under the hips, the other hand holds the legs and the other hand is placed on the back of the body. As you breathe, slowly turn your head back. (Massage internal organs, detoxify and exercise waist)
Prenatal control starch
Diet, in the last two months before delivery, slightly control starch and other foods. She feels that she didn't exercise deliberately, and 95% of her physical recovery depends on nature.
5, the cow face is deformed. Kneeling posture, palms closed behind your back, turned from outside to inside, fingertips raised as far as possible from bottom to top, chest out, head back. The same posture, the posture changes at the back, and the opposite hand pulls at the back. Holding your chest out is good for postpartum breast prolapse.
Massage pelvis to help contraction.
The first month after delivery is very important. At this time, osteoporosis, lying on your side, let your family massage your pelvis, which is conducive to helping your pelvis contract. If the period is missed, the effect will not be obvious. In addition, she felt that after the child did not eat milk, he controlled his appetite, increased his activity and soon lost weight. Another personal recommendation is: lying in bed, legs together, lifting the upper body, lifting hard, doing it for half an hour every day for one year, can effectively restore abdominal muscles.
6. Side waist stretching. Stand on one leg, with one leg contracted to one side of the standing leg. Support with the other hand, lean forward and straighten with the other hand, and do lateral waist movements. Go in the other direction. (Balance, waist)
Sticking to hiking can obviously reduce fat.
While listening to MP3, I combine hiking with walking and running. Stick to 4 kilometers every day, don't pursue speed, and choose to walk when you can't run. After half a year, the weight loss effect is obvious, and you return to the physical state before pregnancy.