How to do weight-loss yoga after childbirth? Many mothers worry about their fat bodies after giving birth. With more and more slimming methods, yoga is becoming more and more familiar to female friends. Next, let's learn how to do weight-loss yoga after childbirth.
How to do postpartum weight-loss yoga 1 action 1: bow and shoot geese.
STEP 1: Keep your body at attention and take a deep breath.
Step 2: exhale, take a big step to the right with the tip of your right foot, don't lift your heel, and straighten your legs.
STEP3: Keep your upper body straight and start bending to the right side of your body. Reach for the tip of your right foot with your right hand, with your hands facing outward and your left arm raised upward.
Step 4: Turn your head, look up at the fingers of your left hand, face your face and turn right.
Efficacy: Help new mothers recover the elasticity of waist and leg muscles after delivery and reduce the growth of abdominal fat.
Action tip: extend your right hand to your right toe as far as possible, while keeping your whole body on the same plane, and don't arch your back.
Action 2: Exquisite circle shape
Step 1: Knee on the ground, toe down, heel up.
STEP2: The calf is at right angles to the upper body, keeping the upper body straight and taking a deep breath.
Step 3: Exhale, lean back above the waist, slowly tilt your head back, move your shoulders together, and extend your hands to your heels.
STEP4: Keep the angle between knee and waist and calf unchanged, and bend the upper body.
Efficacy: effectively shape the new mother's chest shape, make the body reproduce beautiful curves, and prevent the new mother's cervical spondylosis.
Action Tip: Keep your arms as straight as possible, raise your head backwards, and expand your chest to the maximum.
Action 3: Pigeons hang their wings.
STEP 1: Sit on the ground with your legs flat and your upper body straight.
STEP2: Keep your upper body straight and arch your legs upward until the soles of your feet completely touch the ground.
STEP3: Keep the upper body posture unchanged and turn right slowly. Put your left forearm on your knee, buckle the right side of your right knee with your palm, and slide your right hand backwards from the right side of your body.
Step 4: Point the five fingers of your right hand to the ground and open your chest completely. Efficacy: Promote leg muscles to recover elasticity, rotate upper body, keep blood flow of spine and cervical vertebra unblocked, and tighten hip muscles.
Action tip: the upper body should be in a tight state, turn right to the maximum angle.
Action 4: Swan forages.
STEP 1: Put your legs flat, sit on the ground and take a deep breath.
STEP2: slowly lift your knees, put your hands on the lower side of your thighs, put your elbows together, and lift your thighs and pull them back.
STEP3: Toe down hard, keep the foot tight, and the front of the leg and the foot should be in a straight line.
Step 4: Exhale, bend your head hard and try to keep your forehead close to your knees. Efficacy: reduce fat accumulation in buttocks, dredge active veins and relieve postpartum edema.
Action Tip: When breathing, focus your mind on the lower abdomen, keep breathing evenly and concentrate.
Action 5: the golden snake looks back
STEP 1: Lie prone, feet down, soles up, legs straight and inhale.
Step 2: Exhale, legs straight, slightly raised above the waist, palms flat on the chest to support the upper body.
Step 3: Turn your head and look at the soles of your shoes.
Efficacy: Chest out, keep leg muscles elastic, and show the beauty of curves.
Action tip: In order to prevent numbness in hands and feet, pay more attention when doing this action.
Action 6: Look back at the moon.
STEP 1: The body takes a kneeling position, with the toes on the ground and the upper body straight.
STEP2: The left leg remains unchanged, the right leg is lifted, the tip of the right foot extends to the front right, and the right palm is close to the ground.
STEP3: Turn your left hand back, your right hand reaches your right toe, your upper body naturally bends to the right, and your head turns to the left side of your body to wait and see.
Step 4: Hold the posture 10 second, retract the right foot and exchange the left foot.
Efficacy: Massage the digestive system and respiratory system when pressing abdominal muscles during stretching exercise, adjust the food intake of new mothers, and reduce body fat accumulation.
Action tip: Don't rush for success, try not to bend your legs, and your feet are in a straight line with your legs.
Action 7: Fold and look up.
STEP 1: Sit on the ground, legs folded straight, feet together, toes up.
STEP2: the upper body is straight, the arms are drooping and inhaling.
Step 3: Exhale, the upper body and legs begin to bend, the hands are forward, reaching the toes, and the toes are pulled back. The upper body bends forward with the strength of the hand.
Step 4: Raise your head, keep your eyes forward and keep your posture 15 seconds.
Efficacy: dredge blood vessels, cultivate calm mood and relieve postpartum depression.
Action Tip: When the upper body is folded down, follow the flexibility of the body and practice regularly and step by step.
Action 8: Side bow
STEP 1: Sit on the ground with your legs together and your upper body straight.
Step 2: Stretch your arms up and buckle your elbows with both hands.
STEP3: Make the upper part of the left arm close to the left side of the head, and the upper body begins to bend to the right to the greatest extent.
Step 4: Switch left and right and exchange exercises.
Efficacy: Massage internal organs and improve sleep.
Action Tip: Try to keep the upper body in the same plane.
How to do weight loss yoga after childbirth 2 How to do yoga after childbirth?
1, pay attention to the exercise time
Women who have just given birth to a baby should not rush to lose weight for the time being, and are not suitable for yoga, because they need more rest in the second month and are not suitable for doing some exercise.
But you can do some yoga to lose weight. You can do some exercise in bed every day instead of sit-ups, but you can pedal or twist your waist in bed. You can start practicing yoga after the full moon.
2. Exercise 6 months ago.
After the full moon, you can sign up for a yoga class and learn some yoga moves from your teacher. However, you can't rush it at first. Yoga should be done little by little.
You can do some abdominal contractions and muscle tightening first, but you can't do' too difficult' actions. Do yoga at least three times a week.
Exercise after 3 or 6 months.
Generally, after 6 months, some mothers can wean their babies, which can restore their freedom to eat more. When the baby stops breastfeeding, the mother can control her diet properly.
Because if you only rely on exercise to lose weight, it will definitely be effective. However, if you want to have a better effect, you still have to control your food intake.
Only when the two methods are well coordinated can we lose weight more obviously. It is best to do yoga every day after 6 months.
And the time of each exercise is at least 30 minutes, and the body must sweat before the fat can start to burn. And at this time, you can complete all kinds of movements and shape your body.
4. Precautions.
Practicing yoga is an effective way to lose weight, but losing weight must not harm health. Therefore, you must pay attention to protecting your health when practicing yoga.
First of all, you must eat before doing yoga, but you can't eat too much, because if you don't eat, hypoglycemia will easily occur during exercise, and overeating will affect the quality of action.
Therefore, it is recommended to eat some high-protein foods. Secondly, you must do warm-up exercises before doing yoga, because yoga is a whole-body exercise.
If you don't do warm-up exercises, you will easily hurt your muscles and joints. Finally, don't drink ice water directly after yoga. You can drink some warm water after breathing smoothly.
At the same time, don't overeat after yoga, so the effect of weight loss by exercise will be greatly reduced, and you can eat some coarse grains or foods with low sugar content.