Postpartum rapid weight loss method
Postpartum weight loss and respiratory recovery (abdominal breathing);
1, kneeling, or sitting cross-legged on the mat with straight spine.
2. Exhale, then inhale gently, feel the abdomen slowly expand, bulge outward, and separate your fingers. During this breathing, the chest and chest should not swell.
3. When exhaling, slowly close the abdomen, retract inward, and touch your fingers again. Repeat 6- 10 times.
Action one
Stand naturally and take a big step forward with your right foot. Turn the ball clockwise with both hands, and then turn counterclockwise.
Effect: Stretch the body and exercise the abdomen.
Action points: stretch your body to the maximum extent and draw circles with your hands straight.
Action 2
Stand naturally, raise your hand and put your arms on your ears. Hit the hip with a racket in the other hand. Knock it 20 times, and then repeat the exercise with another one.
Action points: Hold your hands high and close to your head, so that the action will be effective.
Action 3
Stand naturally, legs spread out, about shoulder width. Hold the fitness ball with both hands straight, lift it to your chest and rotate your upper body left and right. Practice from slow to fast for 5 minutes.
Effect: You can stretch your arms, waist, hips and legs.
Action points: Keep your hands straight, and raise the fitness ball horizontally to your chest, otherwise it will have no effect.
Action four
Sitting posture, straight back, bent feet and opposite feet. Inhale, stretch your hands to your sides, exhale, slowly bend your upper body, stretch your hands to your sides until you bend down to the maximum, and keep breathing for 3-5 times, then your body will return to sitting position. Repeat the practice many times.
Key points of action: the feet must be opposite, feel the thigh stretch, and the blood flows back to the abdomen, so the action is effective.
Action five
Kneel your left leg on the ground, straighten your right leg, toe out, and your left knee and right leg are in a straight line. Inhale and raise your arms horizontally, parallel to the ground. Exhale, put your right hand on your calf, bend your body slowly to the right, and stretch your left hand to the right at the same time, looking at the fingertips of your right hand. Keep breathing three times. Then go back to the beginning and bend to the left to repeat the exercise.
Postpartum weight loss yoga exercise
Postpartum weight loss yoga
STEP 1: vertical. Lie prone, put your arms straight on your sides, raise your legs together and keep 90 degrees with your body. (leg exercises)
Step 2: small curly type. Lying posture, legs bent, legs clasped with both hands, forehead touching knees, body curled up like a baby. (Exercise your waist and abdomen to make your body visible)
Step 3: V-shape. Sitting posture, arms and legs as straight as possible, maintaining a V-shape. (leg exercises)
Step 4: Sit down and twist your spine. Sitting posture, the legs cross and contract under the hips, the other hand holds the legs and the other hand is placed on the back of the body. As you breathe, slowly turn your head back. (Massage internal organs: detoxification and waist training)
Step 5: the cow face is deformed. Kneeling posture, palms closed behind your back, turned from outside to inside, fingertips raised as far as possible from bottom to top, chest out, head back. The same posture, the posture changes at the back, and the opposite hand pulls at the back. Holding your chest out is good for postpartum breast prolapse.
STEP6: Side waist stretching. Stand on one leg, with one leg contracted to one side of the standing leg. Support with the other hand, lean forward and straighten with the other hand, and do lateral waist movements. Go in the other direction. (Balance, waist)
1, respiratory movement
Lie on your back, put your arms behind your head, take a deep breath, pull up the internal organs, sink the abdominal wall, and then exhale.
Step 2 lift your legs
Lie on your back, with your arms straight, lying flat on your sides, with your left and right legs alternately raised at right angles to your body. This will strengthen the rectus abdominis.
3, chest and knee movement
This exercise can start from 10 to 14 days after delivery. Kneeling posture, knees apart, chest and shoulders on the bed surface, head sideways. Doing so can prevent the uterus from receding.
How long can I wear a corset after delivery?
1. How long can I wear a corset after delivery?
From a health point of view, mothers who give birth naturally can wear corsets after one month, and it is best to wait until their bodies recover before using them, because corsets exert a certain pressure on their bodies to tighten fat and loose meat, and after giving birth, their bodies are still weak, and it will be healthier for them to recover their functions naturally.
2. How long can I wear a corset after caesarean section?
Mothers who have caesarean section can only wear corsets 6 months after delivery, because they have to wait for the wound on caesarean section to heal, and the energy consumed and endocrine function will make the body in a state of high metabolism. After the wound of caesarean section is healed, wearing a corset will effectively help the displaced internal organs during pregnancy, and also help accelerate the discharge of lochia.
You can lose weight properly 2-4 months after delivery.
After two months of delivery and recovery, even breastfeeding can start to lose weight step by step, and some activities can be appropriately increased to reduce food intake and improve diet structure. People in China are used to taking supplements during lactation. Remember to eat high fat and calories during this period to avoid getting fat at this stage.