1, small coup for postpartum weight loss
1, kneeling push-ups. Kneel on a mat or towel. Put your arms in front and support yourself with your hands. Tighten the lower abdomen while lifting the upper body and take a deep breath. Repeat 10 times.
2. Lie on your back and lift your legs. Lie on your back on the mat with your hands on your sides or under your hips. Legs up, hips off the ground. Repeat 10 times.
3. Hip lifting exercise. Lie on your back on the mat, put your hands at your sides, bend your knees and land your feet. Lift your hips so that only your shoulders and feet touch the ground. Repeat 10 times. This action can also exercise your hip muscles. )
4. Sit-ups by bike. Lie on your back on the mat with your hands behind your head. Stretch one leg, bend the other leg, lift it to the chest, and touch the bent knee with the opposite elbow. Repeat the same action with the other pair of arms and legs 10 times.
2. Ways to reduce your stomach
1, special effect sit-ups
Sit-ups are the most effective way to help women eliminate their stomachs. It is a weightless aerobic exercise, which can not only reduce excess fat and tighten the skin of waist and abdomen, but also benefit ovarian ovulation and intrauterine health care.
Moreover, sit-ups mainly practice core strength areas, which can not only exercise rectus abdominis, but also exercise external oblique abdominis and erector spinae of waist and back, which can effectively reduce waist circumference and lose weight. Special effects sit-ups are the killer of abdominal fat. But the intensity is also relatively large, and not all girls can do it.
Lie on your back at the end of the bed and lean out of the bed below your hips. Bend your knees and place your thighs above your abdomen. Put your palms under your hips. Then the abdomen forcibly drives the legs and straightens forward at a speed of slowly counting to 10.
At this time, the toes must be up to make the body a straight line. When finished, pause at the top, then bend your knees at the speed of counting to 5, and return your thighs to the starting position. During the whole exercise, the back, shoulders and arms must be relaxed, mainly using the strength of the abdomen.
Step 2 jog
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming.
Because it is not a competition, it doesn't make much sense to pursue speed. Really effective aerobic exercise should pursue persistence. When running, the coordination of breathing and pace is emphasized, and the gentler one is "two steps and one breath, two steps and one shout".
During running, you should relax, don't feel tired, and don't put pressure on your heart and lung system. Especially when you start running, you must slow down or even go fast, so that the cardiovascular system and joint muscles can gradually adapt.
3. Belly dancing
Belly dance is not only a dance art form, but also popularized as a fitness exercise in recent years. Belly dancing can increase the strength of abdominal muscles and the flexibility of the body, but it also consumes a lot of fat. Persisting in practicing belly dancing for 60 minutes can consume 330 calories, which is one of the most effective belly-reducing exercises.
Step 4 walk with your abdomen closed
Abdominal contraction walking is what is commonly called abdominal breathing walking. When exhaling, try to contract your abdomen. This can stimulate gastrointestinal peristalsis and promote the elimination of garbage in the body. Abdominal breathing can be performed during daily walking and standing. This will make the abdominal muscles stronger.
Abdominal breathing is different from our usual breathing, and novices will not get used to it, but in order to get rid of annoying abdomen, we must develop such a habit. Stick to it for a few weeks and you will find that your abdomen is really flat, and even your walking posture will be beautiful.
5, fitness ball
The fitness ball is easy to carry and can be carried with you after being discouraged. In addition, fitness ball is a good way for MM who wants to lose belly fat. Long-term use of fitness balls to lose weight can achieve a good effect of reducing stomach.
When using fitness ball to reduce stomach, the most important thing is to master the standardization of the action of reducing stomach with fitness ball. When doing a fitness ball to reduce your stomach, first sit on the inflatable fitness ball, let your legs lie flat on the ground and slowly lean back.
At this time, your legs should also go out along the rolling of the fitness ball until your shoulders and back touch the spherical surface. In addition, put your hands behind your head and let your elbows pull back gently but don't bow your back. Keep the elbow movement unchanged throughout the movement. This action can make the muscles on the stomach get full exercise, so as to achieve a good effect of reducing stomach.