How to reduce postpartum back fat? Many female friends will gain weight after giving birth to a baby, which makes the whole person look round and affects the overall beauty of women, especially the back fat. Let me share how to reduce postpartum back fat.

1 how to reduce postpartum back fat 1. Push-ups and running

Lie face down, arms bent, palms on the floor, shoulders, feet and hips apart, toes under. Cheer up your abdomen in tension, because you have pressed your body up into a complete straight back.

Lift your right foot,' run' your right knee to your chest, and then switch quickly so that your left knee is to your chest. Switch it on and off four times, and then put yourself down to the original position. This is a representative. Try doing 10 times on one side (you may have to work until 10 times or modify knee push-ups).

Second, YTI improves the back.

Press and run with the last palm, drop down to the floor and point to your toes. Put your arms over your head and give a thumbs up. Stretch your spine, lift your chest (this is your "Y") and keep your toes on the ground. Open your arms to your sides ("T"), then extend your arms and turn your back to your feet ("I") if you can reach higher through your spine. Return to the starting position. This is a representative. Do 10 times.

Third, lateral abdominal contraction

Lie on your right side with your knees straight and your feet crossed. Support your upper body, your right elbow and forearm. Lift your hips until your figure is in a straight line from ankle to shoulder, and put your left hand behind your head.

When you turn your left elbow to your right hand, slowly put your right hip joint on the floor. Tap your right hip on the floor (don't sit on it), then lift the backup to open your elbow and return to the starting position. This is a representative. Please leave and right, 15 times.

Fourth, kneeling swimming

Sit on your sides with your arms folded. Press your hips back, lean forward from your hips, and lower your body while waving your arms behind your back. When you press your hips forward and raise your knees, draw a circle on your head. Make a complete circle with your arm and your speed. When you walk, repeat 30 times in each direction.

Fifth, tighten the body stretch

Lie on your back with your heels together, your feet bent and your knees open to both sides. Lift your head and shoulders off the ground, reach your arms with your hips and land.

Press the heel outward, straighten your legs at a 45-degree angle, and squeeze the inner thighs together. Cheer up the tension in the abdomen, lower your legs as much as possible, and don't arch your lower back.

Lift your legs back to your 45-degree angle, then bend your knees back to your starting position (keep your head up all the time). This is a representative. Repeat 15 times.

How is back fat formed?

First, poor sitting posture

Because I am now working in front of the computer for eight hours or more, because I am sedentary, because I am sitting incorrectly or badly, and my abdomen does not have enough strength or muscles to support my body. Many times, I am used to spitting on the back of the chair, unconsciously emptying my lower back, or habitually hunching over when walking, my body will move forward, and my lower abdomen will report accordingly, and then more and more.

Second, sit-in life

Because of work or laziness, I don't have enough time for physical exercise and I don't like sports. Besides, I usually sit and work, so I don't get into the good habit of walking or standing for half an hour after dinner. When you are full, you can sit back on the sofa directly, and the snacks in your hand are constantly supported. It is easy to turn the sugar you eat into fat and pile it up in your abdomen.

Third, the pressure of life or work.

Because of the pressure of work and life, what women like most when they are unhappy is to eat a big meal to relieve the pressure in their hearts and play a role in releasing and expressing the pressure. If you eat too much at this time, your stomach will be full, and you will unconsciously eat a lot of foods with very high fat content or calories, which will lead to abdominal protrusion and gastrointestinal protrusion.

Fourth, poor defecation.

Many women have constipation, which bothers them. If you are constipated for a long time, it will lead to the accumulation of waste in your stomach. If it is not dredged in time at this time, chronic abdominal distension will occur, leading to obvious lower abdomen formation.

How to reduce postpartum back fat 2 yoga moves burn back fat?

Mountain history

1, stand, legs together, hands hanging naturally at your sides.

2. Open your hands, palms up, slowly straighten up along the side line of your body, cross your hands over your head, and stretch your arms as far as possible. Pay attention to keep your back straight at this time.

Fish style

1, lie on your back, put your legs together and straight on the ground, and keep your arms straight and close to your sides.

2. The chin is close to the clavicle, the back of the head leaves the ground, the elbows are lifted away from the ground, and then the chin is lifted, so that the head leans back and the head touches the ground.

3. Keep your hands and elbows close to your body and the ground. The upper body is inverted arch. Head down, face back. Hold your chest out, open your shoulders to both sides and clamp your shoulder blades.

Magic chair style

1. Stand on your head with your hands folded and do a "mountain" action.

2. Stretch your arms, relax your palms, and straighten your arms. The distance between your arms is shoulder width. Then lengthen the spine, bend your knees and lean forward 45 degrees.

One-legged pigeon style

1. Sit on your side with your right knee bent and your heel close to the perineum. Keep your left leg straight, your chest behind the ground, your hands on your sides, and your palms on the ground.

2. Bend your left calf, inhale, raise your arms, hold your head with both hands, hold your left toe with both hands, and tilt your head backwards. Breathe normally, keep this action 10 second, and do the same action on the other side.

arch form

1, get down on the ground, bend your knees and grab your feet with both hands.

2, inhale, lift the upper body and legs off the ground, try to lift, the whole person is in a "U" shape, and the arms are straight; Exhale, head and neck back, tighten back. Hold for 6- 10 second and breathe evenly. Exhale, lean back and return to prone position.