Postpartum economic and effective weight loss abdominal muscle exercise, many people have changed their bodies after childbirth, so in life, many people will exercise through some weight loss exercises. Let's share the postpartum economic and effective weight loss abdominal exercises. Let's have a look.

Postpartum economic and effective weight-loss abdominal exercises 1 1, lying on your back, knees flexed, feet flat on the bed, hands on your abdomen, deep breathing exercises, abdomen and abdomen.

2. On the supine bed, put your hands around the back of your head, slightly raise your chest and abdomen, and alternately straighten your legs up and down, from small to large, from slow to fast, for about 50 times.

3. Lie on your back on the bed, hold the railing with your hands and lift your legs together. Don't bend your knees, keep your toes straight, and the angle between your legs and your body should reach 90 degrees. After lifting it, stop for a while and then fall down, and so on until the abdomen is sour.

4. Put your hands on your sides, support the bed with your hands, bend your knees, pedal the bed with your hips as high as possible, stop after lifting, fall for 4 seconds, and then lift after a rest.

5. Put your hands on your sides, lift your legs up as far as possible, and lift them in turn like riding a bicycle until your legs are sore.

6. Stand by and watch the bed, hold the bed with both hands, with your feet back, your body in a straight line, your forearms flexed and your body pressed down. After stopping for two or three seconds, the forearm is straight and the body is raised, and this is repeated for 5- 15 times.

7. One leg stands on the ground to support the whole body weight, the other leg bends and lifts, and then jumps continuously with the leg that supports the body, 20-30 times each time, and the two legs alternate until the leg is sore.

Postpartum economic and effective weight loss abdominal exercises 2 10 minutes office abdominal exercises

1, sitting posture stretching

Raise your arms as high as possible, put your hands together and keep your upper arms as close to your ears as possible. Feel your back and shoulders stretch up, abdomen in and chest out. Hold 10- 15 seconds each time, and repeat for 2-3 times.

I feel that this action will not be too difficult, but the effect will be good. It's hard to keep your back straight when sitting at a desk. Over time, people will become listless. Therefore, doing more back stretching exercises will also play a very good role in promoting the working state, so we must insist on practicing office relaxation and fitness: back gymnastics.

2, standing three-dimensional lateral flexion

The feet are slightly wider than the shoulders, the toes of the right foot are abduction, the left foot is slightly flexed, and the arms are raised horizontally. Bend your body to the right, hold your right ankle with your right hand, look at the direction pointed by your left finger, and pay attention to keeping your upper body and legs in the same plane, and don't bend your hips. Pause for about 5- 10 seconds, slowly recover, alternating sides.

Purpose of exercise: to eliminate the fat on both sides of the waist.

However, this action needs more space than the last one. It is suggested to practice when there are few people to avoid everyone watching. After all, the office is still a place to work.

3. Stand and bend your knees and lift your legs.

Stand with one arm facing the wall, palm on the wall, and bend your right leg as much as possible. Lift your thighs back and tighten the muscles in your hips and back thighs. Pause for about 2 seconds, then straighten your right leg and slowly recover. Change your left leg for exercise.

Suggested exercise intensity: each group 12- 16 times, 2-3 groups.

Main exercise areas: gluteus maximus and biceps femoris.

4, arm flexion and extension

Sit in an office chair with your hands on the edge of the chair and your feet together on the ground. The arm strongly supports the body to move out of the office chair, bends the elbow, lowers the body, and naturally bends the legs. When the buttocks are close to the ground, the triceps brachii vigorously supports and recovers.

Suggested exercise intensity: 8- 12 times in each group, 2-3 groups.

Main exercise area: triceps brachii.

Auxiliary exercise parts: deltoid muscle, back muscle and chest muscle.

Fat on the arm is a sign of a fat girl. Girls who often sit in offices can use some things at hand to shape slender arms.

Tip: Use mineral water bottles.

The price of a pair of dumbbells is not very cheap, and it is also a question whether they can persist. At this point, hold the mineral water bottle filled with water with both hands and lift it up and down repeatedly. This can not only help muscle growth, but also make fat burn, which is better when used with sandbags.

Step 5 stand up

Lunge forward with your right leg, bend your knee at 90 degrees, raise your arms as straight as possible, close to your ears, spread your shoulders back, abdomen in, chest out, pause for about 10 second, and switch to the opposite leg.

Suggested exercise intensity: alternate legs are 1 group and do 1-2 group.

Main exercise parts: quadriceps femoris, gluteus maximus and deltoid.

Auxiliary exercise site: back muscles.