Postpartum home exercise and weight loss methods
1, kneeling push-ups. Kneel on a mat or towel. Put your arms in front and support yourself with your hands. Tighten the lower abdomen while lifting the upper body and take a deep breath. Repeat 10 times.
2. Lie on your back and lift your legs. Lie on your back on the mat with your hands on your sides or under your hips. Legs up, hips off the ground. Repeat 10 times.
3. Hip lifting exercise. Lie on your back on the mat, put your hands at your sides, bend your knees and land your feet. Lift your hips so that only your shoulders and feet touch the ground. Repeat 10 times.
4. Sit-ups by bike. Lie on your back on the mat with your hands behind your head. Stretch one leg, bend the other leg, lift it to the chest, and touch the bent knee with the opposite elbow. Scrape lettuce and calcium in the wind and water, and then repeat the same action with the other pair of arms and legs 10 times.
5. Sit-ups and squats. Keep your body supine, supine, relax and sit up straight. You don't have to keep it in line with the ground. The posture with an angle of 15 degrees is the most accurate, and it is also a posture with greater abdominal force. At first, your waist and abdomen will feel hard, but the action of sitting half will be more effective than sit-ups. Adhere to five groups of exercises, 30 times as a group.
6. Abdominal quick-acting leveling method. After the warm-up exercise, wrap several layers of abdomen with plastic wrap, lie flat, and insist on doing abdominal exercises: practice on the umbilicus, keep the lower body still, and insist on several groups of sit-ups; Practice under the navel, keep the upper body still, and use the strength of your feet to lift your feet to do flexion and leg extension exercises; Extraabdominal oblique muscle movement, that is, waist rotation movement, is an auxiliary movement of upper abdomen and lower abdomen.
7. Abdominal rubbing. If the body doesn't allow it, keep lying flat and knead the fat part of the abdomen in a circular way with your fingertips in one direction, about 200 times, alternately from left to right.
How about the meat on thin belly after delivery?
Generally, abdominal fat is easy to appear after delivery, which is because the recovery time of the body is short. After 6 weeks of postpartum recovery, you can participate in some physical exercise appropriately. You can take a walk, sit-ups, push-ups, yoga and aerobics. Usually, three meals a day should be well conditioned to ensure balanced nutrition. However, during lactation, to ensure the normal secretion of milk, it is necessary to eat more soup diets. Be sure to eat breakfast and lunch on time to ensure adequate sleep. Usually, you should also be careful not to eat too fast, and you should chew slowly. Stand for half an hour after a meal, don't lie flat immediately. Note that these can also control the growth of abdominal fat.
At present, there are many ways to lose weight, such as slimming pills, slimming stickers, surgery to lose weight, acupuncture weight loss and so on. But the most ideal, scientific and healthy method should be exercise to lose weight and proper diet control. You can persist in physical exercise for a long time, such as running, walking, cycling, swimming, aerobics, skipping, sit-ups, push-ups and so on. But no matter what kind of physical exercise, we must persist in achieving a certain amount of exercise for a long time. Diet should also be controlled, don't overeat, and don't eat high-fat and high-sugar foods. Eat more fruits and vegetables containing crude fiber.