1, what about postpartum thin belly?
(1) Sit-ups
When exercising, lie on your back first and then sit up, but you can't sit up completely. The upper body should keep an angle of 15 degrees with the ground. At this time, you will find that the waist and abdomen need a lot of strength, so it is difficult, but the effect is more obvious than sit-ups.
Key points: 30 people in a group, do it five times a day, and the interval between each time should not exceed 1 minute. After finishing, gently massage the waist and abdomen. Do it every day, and it will take half a month to get results.
(2) Waist movement
When walking, lift your feet from your ankles, and then move your strength to your pelvis and upper body to keep your body straight.
Key points: When walking, make the gap between the foot and the floor triangular, and pay attention to whether the pelvis is straight. After a long time, the posture will gradually become correct.
(3) Abdominal exercise
Put your hand on your lower abdomen, inhale to shrink your abdomen and make a sound at the same time. Pronounce "A", "B", "C", "D" and "E" every time you do it, and do it ten times.
Key points: it will be easier to keep your feet open and your steps firm, and make sure your abdominal muscles are moving when you make a sound.
2. Postpartum thin belly yoga
(1) pear-shaped
1, lie flat, legs together, hands at your sides, palms down.
2. Inhale, bend your knees and lift your legs, perpendicular to your body.
3. Exhale, put your legs back on your feet, and your hips and lower back naturally leave the ground. If your body is soft, your toes will touch the ground.
4. Hold 10- 15 seconds and breathe slowly and regularly.
5. Recover, bend your knees, and feel that the spine unfolds the curled body one by one, and then stick it back to the ground at the hips.
(2) Angle type
1, legs apart, shoulder width, legs straight.
2. Turn your right foot 90 degrees to the right, your left foot a little to the right, your heels are in a straight line, and your arms are flat on both sides, parallel to the ground.
3. Exhale and bend to the right, and keep your arms at 90 degrees with your body (avoid leaning forward above the waist when bending sideways). Put your right hand on the front of your calf, put your arms in a straight line, and turn your head to look up. Hold for 20 seconds and breathe comfortably.
4. Inhale, slowly return to the starting position, and do the same steps on the left.
(3) Warrior II style
1, standing posture.
2, exhale, feet apart than shoulder width, arms raised parallel to the ground. Turn your right foot 90 degrees and your left foot slightly 15 degrees to 30 degrees. Bend your right knee until the thigh is parallel to the ground, the calf is vertical to the ground, the thigh and head turn right, and your eyes are fixed on the fingertip of your right hand. Hold for 30 seconds.
3. Inhale, straighten your right leg, return to the starting position, and repeat the above actions on the left side.
(4) Ship type
1, lie on your back, legs straight, arms flat on your side, palms down.
2. Inhale, raise your head, upper body and legs at the same time, leave the ground, and straighten your arms forward and parallel to the ground.
3. Hold your breath and try to keep your posture for a long time.
4. Exhale, put down your legs, put your body back on the ground and relax.
5. Repeat 6 times.
(5) Triangle rotation type
1, the legs are wider than the shoulders, and the arms are straight and raised horizontally parallel to the ground. Right foot turns 90 degrees, left foot turns 30 degrees.
2. Exhale, turn right, touch your right calf with your left hand or put it on the ground outside your right foot, and keep your arms in line. Look at the fingertips of your right hand. Hold for 30 seconds.
3. Inhale, slowly lift your hands and body, turn your feet back and return to the basic standing posture. Repeat in the opposite direction.
(6) Love tips
1, there is no absolute standard for yoga movements, so it should be limited to what you can bear. No matter how beautiful the action is, it will also have an effect.
2, postpartum new mommy must do what she can according to her physical condition. If in doubt, consult a doctor and professional coach in time.
3. Thin belly exercise
Thin waist exercise 1: throw the solid ball up
Sit on an adjustable bench and adjust the bench to a 45-degree angle with the ground. Lie down with your head facing the floor and your feet hooked on the support bar of the bench. Hold the solid ball on your chest with both hands. When your upper body is lifted, throw the ball straight up. Grab the ball, return to the original action and repeat 12 to 15 times.
Comments: Although this exercise method is simple, it is very effective and can achieve essential changes. Make the whole body get exercise and consume excess fat. A solid ball has a certain weight. When you start to move, you should exercise your muscles. When you feel tired, you should know that enough is enough.
Thin waist exercise 2: abdomen reduction
Sit on the edge of a bench or chair. Put your hands on both sides of your hips, hold the edge of the bench tightly, bend your knees, slowly lift your legs to your chest, and lean forward at the same time to make your chest close to your legs. Straighten your legs and lean back at the same time. The heel is about 12 cm from the ground. Repeat 12 times.
Comments: Pay attention to the parts that exert strength, that is, the parts that consume fat. If the action is in place, the action of thin waist will get twice the result with half the effort.
Thin waist action 3: lateral bending
Hold a pair of lightweight dumbbells in both hands, bend your elbows slightly and lift them above your head. Keep your back straight and bend your body slowly to the right as far as possible. Hold for a while, return to the initial action, and then bend your body as far as possible to the left. Repeat 6 to 10 times on both sides.
Comments: Dumbbells are light in weight. Don't increase the size for the purpose of losing weight, which will be potentially dangerous and may hurt yourself if you are not careful.
Thin waist exercise 4: back stretching exercise
Lie face down on the back stretching device, with your back straight, your hands straight down, and your legs hooked on the leg anchor. Form a straight line from hips to hands. Lower your body until it is perpendicular to the ground. Lift your upper body upward until it is parallel to the floor. At this time, the back is slightly bent back and the hands are extended forward. Hold for a while, and then repeat 12 to 15 times.
Comments: OL usually has less exercise and a hard back. It is recommended to do what you can.
Thin waist exercise five: squat
Stand with your feet shoulder width apart, and hold a barbell on your shoulders with both hands. When inhaling, lower your body, keep your back straight, and bend your knees and hips until your thighs are almost parallel to the floor. Don't let your knees exceed your toes. Hold it for a while, and then return to the beginning when exhaling. Repeat 10 to 12 times, and rest for 30 seconds each time.
Comments: Although the action requirements are simple, it is a bit difficult to do it right. Pay attention to the frequency of breathing gas, and then the weight on the waist will be reduced.
Thin waist exercise 6: pull down
Stand facing the pull-down. Grab a crossbar that exceeds the width of the shoulder with both hands. Sit on the bench and lift the barbell above your head. Pull down the crossbar until it touches the collarbone. Hold it for a while, return to the original action and repeat it 20 times. Rest for 30 seconds every two times.
Comments: Many women will use machinery to go to the gym to lose weight, but they often change their body shape less, so these simple movements are not necessarily only suitable for OL. Everyone can do such weight loss exercises at any time when they are free.
Thin waist exercise 7: clean and jerk shoulders
Sit on the bench and practice, with your hands shoulder-width apart, and lift the barbell to shoulder-height position. Hold the barbell above your head until your arms are almost straight. Hold it for a while and go back to the beginning. Repeat 20 times and rest for 30 seconds every two times.
Comments: If it is inconvenient to carry dumbbells sometimes, Bian Xiao suggested that a 500ml bottle filled with tap water can also be used as a substitute for sports tools, which will not have much impact.
Thin waist exercise 8: bend your legs
Lie prone on the leg bender with your heel against the baffle. Put the abdomen and pelvis on the bench, slowly lift your legs up until your feet almost touch your hips, and slowly return to the original action. Repeat 24 times, and rest for 30 seconds every two times.
Comments: The time to complete the rest depends on personal circumstances, not necessarily a point, but the number of repetitions should reach the required number as much as possible, so as to achieve the expected effect.
Thin waist exercise 9: push down
Stand with your hands about 15cm apart and grab a crossbar connected to the stretcher. Place elbows at the sides of the waist and pull down the crossbar until the elbows form a 90-degree angle. Pull down the crossbar until the arm is straight and the crossbar is close to the thigh. Back to the beginning. Repeat 20 to 24 times, and rest for 30 seconds every two times.
Comments: Repetition must be more than 20 times to achieve the expected effect.
Thin waist exercise 10: forearm bending lifting barbells
Stand with your legs, your hands shoulder width apart, your hands straight forward, and your palms holding barbells outward. Lift the barbell to shoulder height. Hold for a while, return to the original action, repeat 20 times, and rest for 30 seconds every two times.
4, postpartum weight loss taboo
Go on a diet after giving birth.
Within 42 days after delivery, new mothers should not blindly diet to lose weight. Just after giving birth, the body has not fully recovered to the pre-pregnancy level, and some new mothers are still shouldering heavy feeding tasks. At this time, it is time to supplement nutrition. Postpartum forced dieting will not only lead to slow recovery of new mothers, but also lead to various postpartum complications.
Breastfeeding can definitely lose weight.
Breast milk is the best natural nutritious food for babies. Secondly, breastfeeding can also promote the uterine contraction of new mothers, which is conducive to postpartum recovery. If you want to lose weight, breast-feed well, because breast-feeding can help new mothers consume calories, even if there is more soup and water, they won't gain much weight. But this is not the only way to sit back and relax, because overeating is still not conducive to postpartum weight loss.
3. Diet meal = low calorie meal
When many pregnant women cook "diet meals" for themselves, they are often calculated according to calories. They think that vegetables and fruits are low in calories and only eat fruits and vegetables, while meat and dairy products are high in calories and dare not eat them. This idea is really unreliable.
Postpartum diet should be comprehensive and reasonable. It is not recommended to eat fish and meat in the second week after delivery because of the consideration of body absorption. In the third week, the body has adapted and can eat some properly. Maternal women should not be picky about food, the diet should be dry and thin, with meat and vegetables, and eat less indigestible foods such as frying and frying.
4. Lose weight and be eager for success
Postpartum weight loss should not be rushed. It is very harmful to lose weight during confinement and lactation, so new mothers must pay special attention. Chinese medicine believes that postpartum hemorrhage, qi deficiency and deficiency of both qi and blood are most needed at this time. It is absolutely impossible to lose weight without considering your body.
Staying up late after delivery can help you lose weight quickly.
Many people think that staying up late can slim down, but for postpartum mothers, adequate sleep is conducive to physical recovery, and after staying up late, people will have the desire to eat midnight snack, and the digestive ability of the human body will decline at night. If you eat midnight snack, food will get fat and accumulate in your abdomen.
6. What is the best way to lose weight by exercising immediately after delivery?
Maternal women should not exercise in a hurry, especially if the exercise mode is incorrect, which will cause dislocation of the femoral basin, backache and backache. Intense exercise can easily lead to re-injury and bleeding of pudendal wounds. Exercising vigorously to lose weight immediately after delivery may slow down the recovery of uterus and cause bleeding. In severe cases, the surgical segment or vulvar incision will be damaged again during delivery.
Generally speaking, after 4 ~ 6 weeks of natural delivery, the parturient can start to do postpartum slimming exercise, and caesarean section producers need 6 ~ 8 weeks or longer recovery period, so they should be more careful when exercising.
7. Lose weight in case of constipation
A large amount of water discharged after delivery, gastrointestinal disorders, it is easy to lead to constipation, and slimming itself will accelerate the loss of water in the body, thus aggravating constipation. So new mothers should not lose weight in the case of constipation. If the new mother has constipation, she should consciously drink more water and eat more fiber-rich vegetables. In severe cases, she can also drink more yogurt and milk, and then start slimming exercise after constipation improves.