1, postpartum abdomen massage technique.
1. Abdominal massage: This method is simple and effective, and it can also promote digestion. The specific methods are as follows: lie on your back on the bed, cover your abdomen with a thin cloth or wear a thin coat, then let your family massage slowly from the upper abdomen to the lower abdomen according to the wavy line method, about 4 times, and then press the upper, middle and lower parts of the abdomen with three fingers, each part for about 3 times.
2. Abdominal fat pressing method: When pressing the abdomen with your fingers, you need to exert a little force to ensure that your palm is completely bent, and press vertically for about 15 seconds; If you press the flank with your fingers, you need to bend your palms completely, put them on the left and right flank respectively, and press them slowly and slightly in the horizontal direction for about 15 seconds.
3. Abdominal calisthenics: First, sit cross-legged on the mat, put the heavy objects in your hands behind your head, then lift the heavy objects over your head and tuck in your abdomen at the same time, then slowly relax, put your hands behind your head and repeat 12 times or so. You can also lie on your back on the mat with your feet together and your hands straight, then sit up, touch your toes with your hands, and then lie down slowly. Repeat 10 times or so.
4. Door frame aerobics: Hold the door frame tightly with both hands, so that the body is suspended, and at the same time, the abdomen is closed, and the legs are straightened and lifted upward, making it form a 90-degree angle with the body. This action is repeated about 5 to 10 times. Then, stand naturally, with your left hand on your abdomen and your right hand behind your head. Inhale and abdomen slowly, press the abdomen with your left hand at the same time, hold your breath and exhale, so as to gradually relax your muscles. Repeat for about 10 times.
Massage is a good method for postpartum thin belly. Besides massage, yoga can also help you thin belly. Let's go and see how yoga helps the new mother thin belly.
2. Yoga helps you to have thin belly.
1. Pear style: (1) Lie on your back, legs together, hands at your sides, palms down. (2) Inhale, knees bent, legs raised and perpendicular to the body. (3) Keep this action for about 10 to 15 seconds, and breathe slowly and regularly. (4) Bend your knees, and at this time you will feel that the spine will unfold the curled body piece by piece until your hips are attached to the mat again.
2. Angle: (1) Keep your legs apart, shoulder width apart, and keep your legs straight. (2) Turn your right foot 90 degrees to the right, and turn your left foot slightly to the right at the same time, keep your heel in a straight line, straighten your arms and lean forward. Put your right hand in front of your calf, put your arms in a straight line, and turn your head to look up. Hold for about 20 seconds and breathe slowly and rhythmically. (3) Inhale, gradually return to the starting position, and do the same steps as above on the left side.
3. Warrior 2: (1) Stand, exhale, feet apart, shoulder width, arms straight. Turn your right foot 90 degrees, and turn your left foot slightly right 15 degrees to 30 degrees. (2) Bend the right knee so that the thigh is parallel to the ground, the calf is vertical to the ground, the thigh and head turn right at the same time, and the eyes are fixed on the fingertip of the right hand. Hold for about 30 seconds. (3) Inhale, straighten your right leg, return to the initial posture, and repeat the same action on the left side.
4. Boat style: (1) Lie on your back, legs straight and parallel to the ground, arms flat on your sides, palms down. (2) Inhale, lift the head, upper body and lower limbs at the same time, leave the ground, and straighten your arms forward. (3) Inhale and don't breathe, and try to keep your posture for a long time. (4) Exhale, put your legs down, lie on your back on the mat and relax. This action is repeated about 6 times.
5. Triangular rotation: (1) The legs are wider than the shoulders, the arms are straightened to both sides, lifted horizontally and parallel to the ground. Turn your right foot 90 degrees to the right and your left foot 30 degrees to the right. (2) Exhale, turn right, touch your right calf with your left hand or put it on the mat outside your right foot, and keep your arms in a straight line. Look at the fingertips of your right hand. Hold for about 30 seconds. (3) Inhale, slowly lift your hands and body, and turn your feet back to their original positions to restore your standing posture. Repeat this action in the opposite direction.
Conclusion: thin belly's mother should do what she can through postpartum yoga, and don't force herself to lose weight. I hope the above content can help you.
3. Effective exercise in postpartum thin belly.
1. Throw a solid ball up: Throwing a solid ball is a very simple and effective exercise. The specific method is as follows: lie on a stool at an angle of 45 degrees to the ground, head down, hook the support bar of the bench with your feet, and hold the ball in your chest with your hands. Get your upper body up, throw the ball up and catch it back. Repeat 12- 15 times or so. If you feel tired during exercise, you can stop taking a rest.
2. Abdominal reduction: Abdominal reduction is also an effective way to lose weight. You can sit on the edge of the stool, put your hands on both sides, grab the stool, bend your knees, slowly lift your legs to your chest, and lean forward to fit your legs slowly. Then straighten your legs and lean back, and repeat 12 times.
3. Squat: New mothers can also use sports equipment to lose weight, such as barbells. The method is as follows: separate your feet shoulder width apart, then put the barbell flat on your shoulders and slowly squat down, while keeping your back upright. Repeat 10 to 12 times, with a rest of 30 seconds each time. In addition, when doing squats, pay attention to the breathing frequency and don't increase the burden on the waist.
4. Pull-down: The pull-down device is also an excellent tool for postpartum thin belly. First, stand in front of a stretcher, grab a bar wider than the shoulder with both hands and pull it down to the clavicle position. Repeat for about 20 times, and take a rest every two times, with a rest time of 30 seconds.
5. Shoulder clean and jerk: lift the barbell to shoulder height with both hands, then lift it upward until the arms are straight, repeat for about 20 times, and rest for 30 seconds each time.