1, snake variant
Weight loss effect: The snake-shaped variant can restore the elasticity of women's buttocks, prevent sagging, eliminate the fat in the waist and back, and shape the curve of buttocks and waist and back.
Exercise:
1, prone, legs together, toes on the ground, hands on both sides of the chest, elbows adducted.
2. As you inhale, your arms exert strength and your chest is off the ground.
3. Shoulders sink, hips and back stay tight, and look forward.
4. Slowly lift your right leg, stretch your toes and keep your knees straight.
Breathe evenly for 5, 3-5 times, exhale, restore your right foot and change your left leg.
2. One-legged balanced extension
Weight loss effect: One-leg balanced stretching can strengthen footwall strength, improve leg edema, eliminate fatigue of lower limbs and eliminate excess fat at the waist.
Exercise:
1. Step on the ground with your left foot and stand up with your right heel until your knees touch the ground.
2. Spread your legs as far as possible, adjust your body and keep your pelvis facing straight ahead.
3, the back is straight, and the inhalation arm is facing the top of the head.
4. Stretch up with your arms and keep breathing for 3-5 times.
3, beam foot type
Weight loss effect: For new mothers, foot-binding posture is the best yoga action to exercise the abdomen, which can not only promote abdominal blood circulation, but also tighten abdominal fat, so that the pelvis and back can get sufficient blood supply, achieving the dual effects of weight loss and fitness.
Exercise:
1. First, keep your body upright and sit with your feet relatively seated.
2. Then start inhaling, let your hands reach out to your sides, then exhale, let your hands cross under your toes, and your body will slowly descend.
3. When the body is down, keep breathing at a natural frequency, breathe five times with your elbows, and put your hands back naturally.
4. Then let your hand slowly reach out to both sides and let your fingertips touch the ground.
5. Finally, keep breathing at normal frequency for 5 times, and let the whole body return to the original sitting position.
4. Plough type
Weight loss effect: Ploughing can make the new mother's abdominal organs get a good exercise, restore contraction vitality and help the new mother reduce her stomach.
Exercise:
1. Breathe on your back and relax. When inhaling, let your legs slowly lift at 90 degrees.
2. Hold your lower back with both hands, and then send your legs to the ground when inhaling.
3, the body's center of gravity should be placed on the toes, knees straight for ten seconds, then bend your knees, stick them on your forehead, curl up, support your hands, lie on your back, and it is best not to leave the ground.
4. The left ear touches the ground 10 second. Finally, straighten your head, adjust your breathing and rest for 20 seconds.
5. Pigeon style
Weight loss effect: Pigeon style can strengthen the new mother's leg muscles, beautify the arm lines, and slim down and shape well.
Exercise:
1. Straighten your legs, sit still and straighten your back.
2. Then to the left leg, the heel reaches the right span, the right leg opens to the right, the calf bends, and the thigh stretches backwards.
3. Grasp your right foot with your right hand and lift your calf. The right elbow joint should also clamp the same side of the foot.
4. The left arm bypasses the back of the head, and the hands are buckled behind the head. Hold for 1-2 minutes.
6. Type of door lock
Weight loss effect: bolt yoga can effectively eliminate the fat accumulated in the waist and abdomen, and also strengthen the spine and internal organs.
Exercise:
1. First, let your body kneel on the ground, extend your right foot to the right, and point your toes outward, so that your left knee and right foot are in a line.
2. Then start inhaling, and slowly raise your hands and arms horizontally, keeping them parallel to the ground.
3. Then take another breath, put your body center of gravity down, put your right hand on your calf, and extend your right arm to the right.
4. Finally, let your left arm extend to the front right, look along your fingertips, and keep breathing at a normal frequency for 5 times.
7. How long does yoga take to lose weight?
Losing weight by yoga during lactation requires a new mother to insist on it step by step. For beginners, practicing yoga for half an hour every day, or at least three or four times a week for one hour at a time, takes at least three months to make progress, but it depends on the new mother's physique.
8, yoga weight loss precautions
(1) Don't practice at home blindly.
Lactating mothers practice yoga. If you don't know your body and your physical limit, you may fall into blind practice, which will increase the chance of injury and is not conducive to physical recovery.
(2) Don't warm up with aerobics.
Some yoga instructors will take aerobics as a warm-up before yoga, which is not desirable, because aerobics will make the body in an excited state, which is inconsistent with the meditation state required by yoga. In addition, the excitement of the body after aerobic exercise can easily lead to excessive yoga movements and cause various strains on the body.
(3) Do not exceed the physical limit.
Breast-feeding yoga can't exceed the limit of the body, so new mothers can ask their feelings after each yoga action to see if they have exceeded the limit, so as to make an exercise plan and achieve the best healthy weight loss effect.
9. What other sports can I do?
(1) Take a walk
Shortly after giving birth to a baby, my mother is weak, so she can choose to take a walk, which is the simplest and most effective exercise method, but it needs to be carried out step by step and in a planned way. At the beginning, mother had better take a walk for 5 to 10 minutes at a time, and then gradually increase it to about 30 minutes at a time, preferably no more than 5 minutes at a time, and increase the length of the walk at the frequency that mother is used to.
(2) Sit-ups
Lactating mothers do sit-ups to reduce their stomachs. Lying on the ground or on the gymnastics mat, knees slightly apart, legs at right angles, hands crossed behind the head, and another person holding the feet of the subject, requiring elbows to touch knees when sitting up, and shoulder blades to touch the mat when lying on your back. Do only 10 sit-ups per minute, and keep the upper body at a 45-degree angle with the ground for 5 seconds.
(3) Postpartum Yoga
Yoga is a healthy exercise. Postpartum yoga of lactating mothers can not only make the body slim and beautiful, but also contribute to the recovery of postpartum body. However, lactating mothers should pay attention to that postpartum yoga is not the same as yoga. It should be done when the body is suitable, preferably under the guidance of a professional yoga teacher.
(4) Climbing stairs
Climbing stairs is a very common exercise and has a very obvious effect on slimming. Going upstairs consumes four times more calories than walking and 80% more calories than running in the morning. However, lactating mothers should pay attention to the intensity in the process of climbing stairs, determine the amount of exercise according to their physical condition, and often make appropriate adjustments. The most important thing is persistence.
(5) Exercise with your baby
The effect of exercise between breastfeeding mother and baby will be obvious. Mother lies flat, tilts her legs, puts the baby on her stomach, then lifts her waist and pushes her hips to the maximum extent until she can't stand it, then puts it down and stands up again, at least 30 times at a time, which can help lactating mothers reduce their stomachs.
(6) Swimming
Swimming is a kind of whole-body exercise, which can not only shape the body, but also improve the heart and lung function and exercise almost all the muscles of the whole body. If the lactating mother has fully recovered, you can try swimming slowly after a large amount of exercise, so that you can gradually get rid of too much fat in your body, which is very helpful for postpartum slimming.