First, fasten the abdominal belt. No matter how uncomfortable it is, remember to wear an abdominal belt after giving birth, and it is best to wear it even when sleeping! This can prevent visceral sagging and skin relaxation, and can also dilute stretch marks. If you don't want to have a baby on your stomach in the future, remember to fasten the abdominal belt and lift the sagging abdomen completely.
Followed by multiple groups of exercises for abdominal muscles. 1, lie on your back, lift your legs alternately, first perpendicular to your body, and then slowly put them down. Do it five times on each leg. 2, supine, two arms naturally placed on both sides of the body. Bend and lift the right leg so that the thigh is as close to the abdomen as possible and the heel is as close to the hip as possible. Alternate left and right legs and do it five times each. 3. Lie on your back, bend your knees, hold your chest with your arms, then slowly sit up in a semi-sitting position, and then resume your supine position. 4. Lie on your back, bend your knees, straighten your arms and do sit-ups. 5, prone position, legs bent to the chest, thighs perpendicular to the bed, hips raised, chest close to the bed. The duration of each time can be gradually extended from 2-3 minutes to 10 minutes, and it can be done once in the morning and once in the evening. Special reminder, if the parturient is a caesarean section, abdominal exercise can only be done after the wound is healed and the stitches are removed.
Abdominal obesity of postpartum mothers is a common phenomenon. Many mothers naively think that as long as the child is born, it will naturally return to its previous figure, but this recovery time is very long.
Generally speaking, pregnancy will increase by 8- 14kg, which is usually related to height, heredity, pregnancy reaction and your pre-pregnancy weight.
I often hear the saying that children should be born while they are young, and their bodies will not recover when they are old, which scares late pregnant mothers over 35 years old to whisper, what if the waist is originally one foot nine, but it will become two feet five after giving birth? In fact, obesity mainly depends on diet and exercise. As long as mothers in the third trimester control their diet intake and keep exercising, they can recover their graceful figure before delivery. (1 ft 33.3 cm)
How to seize the opportunity to lose weight after childbirth Within six months after childbirth, the hormones in the mother's body will quickly return to their original state, the speed of metabolism will also return to normal, and the body will enter the best weight loss period. For mothers over 35 in the third trimester, these six months can be said to be the "golden age" for losing weight. If the pre-pregnancy weight can be recovered within 6 months, the average weight will increase by 2.4 kg after 8~ 10 years; If you can't lose weight, the average weight will increase by 8.3 kg after 8~ 10 years. Make good use of these 200 days and nights to get the best weight loss effect!
What should I do when inhaling in the hardest hit area of abdomen? At this time, the lungs and abdomen will be filled with air, but it can't stop. Whether you inhale air or not, you should continue to inhale with all your strength and hold your breath for 4 seconds. Your body will feel nervous at this time, and then it will take 8 seconds to exhale slowly.
Pennsylvania State University once asked 50 people with abdominal obesity to carry out a weight loss experiment for 12 weeks. Twenty-five people eat whole wheat food, while the other half eat processed non-whole wheat food. It was found that their weight loss rate was similar, but the waist circumference of the group eating whole wheat diet was twice that of the other group.
Sit-ups are a common abdominal weight loss method. However, it is not enough to do sit-ups, but also to combine some aerobic exercises with a lot of exercise, such as skipping rope, jogging and cycling.
When I was 167cm, I weighed 104kg when I was not pregnant. When I was born, Dabao grew to 132kg and weighed 28kg. The day after giving birth, this weight accompanied me for two years. I made up my mind to lose weight, running for an hour every day, eating lightly for three months and keeping it at 105 for two years. Now I gave birth to Erbao.
Many mothers are anxious about their health after giving birth to their babies, especially the meat on their stomachs, which is a great burden. Many mothers have racked their brains to find ways to take the lifebuoy out of their stomachs.
I believe many mothers have tried many methods, such as running, skipping and postpartum yoga.
Many mothers want to know why they should keep their mouths shut, increase their exercise and kill themselves, but it doesn't work anyway.
First of all, after giving birth to a baby, the whole body is gradually recovering. Don't expect too much of yourself. It really varies from person to person. Many babies lose weight soon after birth, and most people find it difficult.
Proper diet control is very important, but considering the recovery of the body, please pay attention to balanced nutrition. Don't skip or eat alone.
Secondly, in terms of exercise, because my mother is still breastfeeding, it is not recommended to do too strenuous exercise. For mothers' abdominal swimming rings, a kind of exercise that can exercise core muscles-flat support is especially recommended here.
The so-called core muscle group refers to the part of our trunk, including your spine, pelvis and connected muscles. A mother who knows a little must know that many fitness methods also emphasize the exercise of core muscles. Plate support can effectively exercise core muscles and eliminate body fat.
At the same time, this action can alleviate the low back pain caused by sedentary work and the spinal problems caused by holding the baby for a long time.
Don't force time when doing exercise, ensure the movement is stable and accurate, and slowly extend the time.
Dear mothers, start practicing today!
We are sesame parenting, focusing on the needs of families of children aged 0-8 in health, parenting and education.
I used to weigh 108 kg, but when I was pregnant, I grew to 120 kg. At that time, I believed that I would naturally lose weight after weaning. Sadly, it grew to 130 kg after weaning, and now it has 135 after giving birth to a second child.
Speaking of the big belly after childbirth, many mothers are bitter tears.
Once upon a time, we also wanted to have a figure, a waist, a skirt and a confident turn.
Up to now, my figure is out of shape and my stomach is like a swimming ring. As a nanny from 150kg before delivery to 102 now, I want to share my practical experience with you.
1, you can't eat hard in the month, you should arrange your diet reasonably. Don't eat too much milk People who really have milk will have plenty of milk if they don't eat milk-producing food.
2. Start exercising slowly. As the old saying goes, "Shut up and stretch your legs." No one can help you lose weight except yourself. Children can be the cause of our temporary obesity, but children can't be the cause of our permanent obesity. After two or three years, we are still as fat as when we were pregnant, so we should take a good look at ourselves.
3. Believe that you can be thin. After stopping breastfeeding, abdominal training and physical exercise can be carried out in a planned way. You can eat less and less, but it is difficult to control your diet. It is not advisable to resist the desire in your heart and always think about losing weight through quick and painless methods.
Everything has a process. We can lose weight and restore our rough figure. At this time, please be hard on yourself and don't use children as an excuse. We need a good figure and deserve it.
Share a few of your own weight loss experiences:
1, I don't eat staple food for dinner. I haven't eaten staple food for about half a year. Dinner with vegetables or fruits instead of rice and noodles, over time, I got used to it, and my appetite became smaller.
2. Find a sport that interests you and stick to it. Persistence is a difficult thing to do, and it is precisely because it is difficult to do that it will be effective. Yoga, dancing, running, all kinds, choose one you like and stick to it. I believe you will be surprised.
3. Look at the beautiful clothes and look at yourself in the mirror. I don't want to be a yellow-faced woman, I want to be a decent, elegant and beautiful woman. Believe in yourself, you can do it. Let's go
Why is it that the actress's figure has not changed after delivery, but your stomach has completely released itself? In the entertainment circle and even online celebrities, there are countless cases of getting better after pregnancy. There are many reasons for this, all of which are maintenance. The maintenance here is not cosmetic surgery, but various sports that suit you.
Everyone's training plan is different. She benefits from yoga, but it may not be suitable for you, so you should try several training methods and choose the one that suits you best.
Yoga is a very popular female fitness training mode, which is mainly based on static stretching movements, supplemented by some yoga balls, yoga mats, yoga wheels and other auxiliary tools.
The action is gentle, so it will not have a good fat burning effect in a short time. Generally, it is best to train for 40 to 60 minutes.
Many actresses do yoga training, which can better relax their body and mind in view of the tense working environment.
Entry coefficient:
Start with simple actions and gradually increase the difficulty of the actions, so that the introduction of the system will not be too difficult. Most of the movements are static, which is more suitable for women who are not easy to carry out difficult training after childbirth. Many friends who love fitness started with yoga.
Health index:
Indian health culture system is dominated by yoga, which is very similar to ancient fitness in China. It can not only stretch muscles and maintain joints, but also promote blood circulation and improve metabolic rate. Removing waste from the body is good for losing weight.
Fat burning exercise (dance) is a training method to drive the whole body to move according to the rhythm of music. The main movements are squatting, lifting knees, stretching arms and twisting shoulders.
Pamela is the most popular fitness dance recently, and its style is biased towards retro classical exercises. Every day lasts15 for 20 minutes. Let the trainer keep his body light, so that he won't feel tired after sweating, and he will feel refreshed after finishing. Known as "happy fat reduction."
The representative trainer is Gina, the wife of the piano prince. From the front, she looks slim and feminine.
Entry coefficient:
It is necessary to keep up with the rhythm and music melody and have high physical coordination in order to achieve better completion rate and effect.
Health index:
It can be linked with the whole body, with coherent movements and warm atmosphere, which can improve the enthusiasm of trainers and complete fat burning in laughter.
HIIT & amp； Aerobics can quickly increase your maximum heart rate and accelerate the fat burning process by combining multiple complex movements and adopting high-intensity and low-interval training mode. Representative movements are: bobby jump, leg lift, sideways jump and so on.
Aerobic training will be milder and longer, such as jogging, climbing machine and so on.
Entry coefficient:
Although burning fat is the fastest training method, it is a great test for heart rate and physical fitness, so women who recover after childbirth need to choose carefully.
Health index:
HIIT and aerobic training are comprehensive training methods to improve cardiopulmonary function and strengthen the core.
Dieting to lose weight does not eat staple foods (rice, noodles and other foods with high carbohydrate content).
Don't eat after lunch (take calories after lunch and only drink water)
Special tableware (small plate, small bowl, keep hungry)
These all belong to dieting to lose weight, which is relatively healthy to follow, and even more extreme is to eat only one cucumber or one apple a day.
Entry coefficient:
Don't exercise, just control your diet, it's not difficult. Just remind yourself that not eating is to complete the task.
Health index:
Everyone must take a certain amount of nutrients every day. If it is insufficient for a long time, it will cause physical dysfunction and mental state deterioration. Except for a few cases, strictly speaking, this is not a scientific way to reduce fat.
My concern for you is written at the end: as a qualified wife and a qualified mother-to-be, after a woman gives birth, it is inevitable that her health will get worse and she will have a swimming ring. I believe your husband's love won't care, so don't feel inferior or upset about it.
Secondly, beauty is everyone's right. Now that you have such a goal, you should study and practice and find a fat-reducing training method that is completely suitable for you. No one training mode is suitable for everyone. You need to experiment for a while, and then do it more appropriately. Come on! Ladies!
1. Stick to breastfeeding. Breastfeeding can not only lose weight, but also save time, effort and money. Nutrition is better than milk, and it is more reassuring.
2. Lose weight slowly after giving birth. Don't be impatient. Health is more important than image.
3. Don't take the bus if you can walk, don't sit if you can stand, and don't lie if you can sit. Just let yourself move.
4. Eat reasonably. Eat breakfast like a princess, small but exquisite. Eat lunch like a king and try to become rich. Eat like a beggar at dinner. Try to be vegetarian and fruit-based, and eat less or not.
Don't rest immediately after a meal, exercise for at least 30-60 minutes before going to bed.
6. Exercise properly. Swimming, running, skipping rope, dancing and other sports can all lose weight, just stick to it.
1. First of all, this situation is normal. Most people do this after childbirth, but don't worry. As the saying goes, where there is a will, there is a way, so as long as you have perseverance, you are not afraid of it.
2. Then learn "abdominal breathing". When inhaling, the stomach swells; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity.
3. You can also do leg lifts at ordinary times. Leg lifts are better than sit-ups. Nothing happened. Pay attention to slow down when lifting and slow down when lowering your legs. Very tired.