How to lose weight healthily after delivery
1, lose weight through proper exercise.
Postpartum mothers try not to lie in bed for a long time during confinement, and often get out of bed for appropriate activities. You can do some simple exercises to help postpartum mothers restore their bodies to their pre-pregnancy bodies as soon as possible. Mom Bian Xiao introduced three relatively simple exercises suitable for postpartum mothers:
Anal contraction movement: separate your knees and then force them together. At the same time, make the anus contract or relax by force. This can exercise the pelvic floor muscles of women and prevent muscle relaxation and urinary incontinence.
2, the fastest way to lose weight after childbirth-swimming.
Postpartum swimming can draw water with both arms and legs at the same time, so that the whole body muscle groups can move and get a good exercise slowly. In addition, when swimming, because the density and heat transfer performance of water are greater than that of air, the human body consumes more energy in water than on land. Regular swimming can gradually get rid of excess fat in the body!
3, the fastest way to lose weight after childbirth-postpartum yoga
Yoga during pregnancy can enhance the physical fitness of pregnant mothers, enhance their resistance and help them give birth smoothly. Similarly, postpartum yoga with a reasonable diet can better reduce body fat and accelerate metabolism, and long-term exercise can better control weight.
How to exercise to reduce back after childbirth
The first month after delivery is an important period for physical recovery. Don't think too much about tightening shaping at first. Only by sitting well in the next month can the body recover quickly, endocrine return to normal, metabolism is smooth, and it is also conducive to physical recovery.
Two or three months after delivery is the best time to rebuild your body shape. This time is a critical period, and mothers can work hard on diet and exercise. A small amount of multi-meal and high-fiber diet: After a high-calorie and high-protein intake period in the second month, the concept of more fruits and vegetables and more fiber is gradually introduced into the diet through a small amount of multi-meal, which is helpful for normal gastrointestinal metabolism, effectively improving constipation of many postpartum mothers, reducing fat accumulation and tightening waist and hip circumference.
Pay attention to sit-ups and sit-ups. When exercising, lie on your back first, 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. Do it five times a day, 30 in a group, and the interval between each time should not exceed 1 minute. After finishing, gently massage the waist and abdomen. Persist in doing it every day, and it will be effective in half a month, which requires great endurance. It takes sweat and effort to become a hot mom in 45 days!