Bai Bing is one of the actresses I have known for a long time. Princess Yushu in "Myth" was once the goddess in the hearts of many fans, with a thin waist and ancient costume, just like a fairy.

Today, decades later, when I saw Bai Bing's elder sister in the latest popular variety show "Braving the Wind and Waves", she revealed that she was divorced and took her daughter alone. However, what caught my attention was the good figure of Bai Bing 10. Although she is nearly 35 years old, she is pregnant. Sister Bai Bing dances with a flat belly and tight muscles, and her waist will never be lost to a girl in her early twenties.

In the program, she was named as a single mother with six abdominal muscles, which is really hard to imagine. This is just a mother who gave birth to a child.

But look at us. More than 30 girls, especially those who have given birth after pregnancy, are either out of shape, or their bellies are bulging, or their buttocks are getting bigger, their waists are getting thicker, and all kinds of distortions are coming. Many novice mothers are very worried about their deformed bodies. They can only put away the once beautiful short skirts and put on simple T-shirts and pants. Many of them even feel inferior because of their wrinkled stomachs.

In fact, if you want to have a slim waist like a star and lose weight as quickly as a star after childbirth, you only need to grasp several critical periods and do three basic exercises.

Three key periods of postpartum recovery

1, the golden period of postpartum recovery: within 42 days to 6 months after delivery.

At this time, the maternal body has just recovered, and it is still in a very fragile stage. The hormones in the body drop rapidly and the indicators are unstable. But at this time, as long as more attention is paid to diet and a little exercise, it will play a great role in the maternal body recovery.

2. The ideal period of postpartum recovery: within 6 months to one and a half years after delivery.

After the golden restoration period, the indexes and hormones in the body began to return to normal levels, and the parturient could also try more vigorous actions to speed up the recovery of the body, especially slimming and shaping. This period is the last ideal stage of postpartum recovery.

3. Postpartum recovery period: within one and a half to three years after delivery.

During this period, although it is the end of postpartum recovery, during this period, women still need to increase some exercise to effectively help them recover their figure and physical fitness. After comprehensive conditioning, you can achieve the best balance of body functions. Therefore, the time within three years after delivery is regarded as the validity period of postpartum recovery.

Postpartum exercise must do three things.

1, abdominal breathing

Abdominal breathing is the simplest and most necessary action after delivery. Maternal women can practice in the next month, and women who have caesarean section suggest starting practice 2 weeks after delivery.

The lying-in woman only needs to lie flat on the bed, take a deep breath and exhale as much as possible, so that she can expand and contract her abdomen to the maximum extent, especially in the process of exhaling, so as to shrink her abdomen as much as possible and make it close to the bed surface.

Abdominal breathing is the most effective exercise to prevent the separation of rectus abdominis, and pregnant women can practice for half an hour every day if their bodies permit.

2. boating yoga

Boat yoga is an action that can be practiced when the maternal body allows, and the best practice time is 2-6 months after delivery.

The lying-in woman sits on the bed with her legs tilted and kept straight. At the same time, she touched her knees with both hands, keeping her body at a 45-degree angle with her legs 1 minute, and then slowly put down her legs to relax and lie flat on the bed.

Boat yoga is not only beneficial to the exercise of abdominal muscles, but also to the exercise of maternal leg muscles. It is suggested that you can start this exercise 2 months after delivery.

Step 3 lift your hips on your back

Hip-lifting exercise is one of the most effective exercises to promote maternal blood circulation, which can effectively help women recover their figure.

The lying-in woman's body lies flat on the bed plane, with her legs bent 90 degrees, her feet spread as wide as her hip joint, her feet placed on the bed surface, her hands flat on her sides, and her eyes looking straight up. Take a deep breath, tuck in your abdomen, lift your hips, and lift your hips off the ground. When inhaling, the hips move down and get close to the ground again.

Hip-lifting exercise is not only beneficial to the recovery of maternal hip muscles, but also beneficial to the exercise of maternal pelvic floor muscles. It is recommended to practice for 30 minutes every day after delivery.

Dear postpartum mothers, do you have any other tricks to help our novice mothers get back in shape? If so, please tell me!