First, belly in and chest out.

1, prone on the exercise mat, palms of both hands straight down to the left and right; Feet shoulder-width apart, look down.

2. Exhale and hold out your chest.

3. Lift 30 degrees to the right and touch the ground with your left hand. Pause for 3-5 seconds, inhale and return to posture 1.

4. Cycle the sequence of 1-3, repeat it by changing sides, and complete it once on the left and right. Each round 10- 15 times, rest 15 seconds, repeat for 3 rounds.

2. Postpartum slimming exercise-the method of slimming waist:

First, the abdomen touches the leg.

1, lie on your back on the exercise mat and put your hands straight at your ears; Bend your knees shoulder width and tap the exercise mat with your toes. The abdomen is pressed down and the back waist is close to the floor.

2. Exhale and abdomen, shoulder off the ground, lift to the distance between chin and chest about a fist, stretch your hands forward and touch both sides of your calf; Lift your feet until your thighs are vertical to the ground and your calves are parallel to the ground. Pause for 3-5 seconds, inhale and return to posture 1.

3. Each cycle 1-2, 10- 15 times, rest 15 seconds, and repeat for 3 rounds.

Second, turn to the side kick

1, lie on your back on the sports mat and put your hands together under your head; Kneel with your feet together, lift your thighs to the ground, and lean 45 degrees to the right.

2, exhale and abdomen, straighten the upper part of the calf, and relax the toes. Pause for 3-5 seconds, inhale and return to posture 1.

3, unilateral cycle 1-2 sequence, each side 10 times, rest 15 seconds. One round is left and right, and three rounds are repeated.

Third, kick in the air.

1, lie on your back on the sports mat and put your hands together under your head; Lift your feet until your thighs are vertical to the ground, your knees are above your pelvis and your calves are parallel to the ground.

2. Exhale and abdomen, and straighten your right leg at 45 degrees perpendicular to the ground. Pause for 3-5 seconds, inhale and return to posture 1.

3. Cycle the sequence of 1-2, repeat it by changing sides, and complete it once on the left and right. Each round 10- 15 times, rest 15 seconds, repeat for 3 rounds.

In the above three groups of movements, the lower back will not bulge when kicking. If the lower back is uncomfortable, you can add a towel under your waist to change your movements.

3. Postpartum slimming exercise-the method of stovepipe

First of all, scissors feet

1, lie on your back on the exercise mat, and put your palms down on both sides of your hips; Lift your feet until your thighs are perpendicular to the ground and open in a V shape.

2. Exhale and abdomen, and cross your feet to the center. Pause for 3-5 seconds, inhale and return to posture 1.

3. Cycle the sequence of 1-2, repeat it by changing sides, and complete it once on the left and right. Each round 10- 15 times, rest 15 seconds, repeat for 3 rounds.

The waist does not protrude when changing feet.

4. Postpartum slimming exercise-the method of hip slimming

First, lie on your back and lift your legs.

1, kneel on the sports mat, relax your shoulders, put your elbows on the ground under your shoulders, and put your palms forward and down; Feet shoulder width apart, knees lower than pelvis, abdomen tightened without hunchback, look down.

2. Exhale and hold your hips, and lift your right thigh parallel to the ground. Pause for 3-5 seconds, inhale and return to posture 1.

3. Cycle in the sequence of 1-2, 20-30 times per side, and switch sides after a break of 15 seconds. Each round 10- 15 times, repeated for 3 rounds. After the third round, sit your hips on your heels, put your chest on your thighs, put your forehead on the ground, put your hands straight on your ears, and rest for 15 seconds (hips relax, back stretches).

Second, prone side lift

1. Kneel on the sports mat, relax your shoulders, and put your palms forward and down under your shoulders; Feet shoulder width apart, knees below pelvis, look down.

2. Breathe out to hold the hips, the waist is not sunken, and the right thigh is lifted to the ground at 45 degrees. Pause for 3-5 seconds, inhale and return to posture 1.

3. Cycle in the sequence of 1-2, 20-30 times per side, and switch sides after a break of 15 seconds. Each round 10- 15 times, repeated for 3 rounds.

The above two groups of movements, as long as you feel the contraction of hip muscles, don't lift your legs too high and move too fast.