How to exercise the stomach and waist after delivery?
The new mother just gave birth to a baby and entered the lactation period. At this time, it is necessary to constantly supplement various nutrients and improve the quality of milk, which will easily lead to overnutrition and a big belly. Therefore, it is necessary to exercise reasonably during lactation to achieve the goal of scientific slimming. Here is a brief introduction to breast-feeding slimming exercises.
1, prone chest, thin back method.
The new mother is lying on the yoga mat. Her palm is down, straight from left to right, and can't bend. Her legs are shoulder width apart. She raised her shoulders and looked down, then slowly exhaled and held out her chest. At this time, slowly raise it to the right by about 30 degrees, gently touch the ground with your left hand for three to five seconds, then inhale, change sides and repeat, doing it ten times to about 15 times per round.
2, waist touching legs, thin waist method
First, the new mother lies on her back on the yoga mat, her hands slowly reach out to her ears and her legs are bent to shoulder width. At this time, she gently touched the yoga mat with her toes, her abdomen pressed down and her back pressed against the floor. Then exhale, abdomen in, shoulders off the ground slowly, lift chin and chest together slowly, touch both sides of calf slowly forward with both hands, slowly lift your legs to thighs, slowly perpendicular to the yoga mat, and keep your legs parallel to the yoga mat for three to five seconds, then inhale repeatedly, ten times per round to about 15 times.
Precautions for postpartum weight loss and slimming
It is a woman's nature to love beauty. Almost all new mothers are troubled by their postpartum physical deformation. Many women will find themselves bloated after giving birth, not only can't put on beautiful clothes, but also their self-confidence will be hit. New mothers often try various slimming methods to restore their perfect figure, but what are the precautions for postpartum slimming?
1, the most important thing for postpartum weight loss is not to ignore the intake of nutrition. The daily calorie of lactating mothers should not be less than 8368 kilojoules, and that of non-lactating mothers should be controlled within 7500 kilojoules.
2. Eat more foods that are prone to satiety and low in calories after delivery, such as mushrooms, laver, meat, fish, tofu, milk and other protein foods.
3, eat more fruits instead of snacks, especially breastfeeding mothers are more likely to be hungry. At this time, you can choose to eat fruits instead of snacks, and cucumbers and tomatoes are the first choice.
4. It's best to diversify the types of food in the diet, mix the meat and vegetables reasonably, and try to eat less foods with higher calories.