How to reduce abdominal muscles when you have a stomach after childbirth?
Mother lies on the yoga mat with her hands on her sides or under her hips. Lift your legs up and your hips off the ground. Repeat 1 min. This action can exercise your lower abdomen. When you put your hand on your lower abdomen, you can obviously feel the abdomen tightening, which shows that this action is correct. Mother kneels on the mat or towel with her arms in front, supports her body with her hands, tightens her lower abdomen, lifts her upper body upward, and takes a deep breath. Repeat 10 times. Push-ups can exercise arm muscles and trunk muscles and strengthen abdominal muscles!
On this question, I specially consulted my former colleague, obstetrician and gynecologist on WeChat. The doctor suggested that it should be 6 weeks later, that is, 42 days, regardless of delivery or caesarean section. On the other hand, the American College of Obstetrics and Gynecology (ACOG) believes that if you feel there is nothing wrong with your body, new mothers can start exercising immediately after giving birth. If you have a caesarean section, rest for about 4 ~ 6 weeks first.
Don't miss the golden age of slimming-within half a year after delivery, according to foreign statistical reports, two to three months to half a year after delivery is the best time for mothers to repair their bodies, because during this period, new mothers' body fat is still in a free state and there is no hard fat loss wrapped. In addition, losing weight during this time will reduce the difficulty of skin elastic repair. Two or three months after delivery, menstruation will return to normal, that is, endocrine and metabolism will gradually return to normal. Choosing the right weight loss method at this time will not only affect lactation, but also make milk smoother. However, new mothers who fail to lose weight for half a year after delivery don't have to worry. As long as you master eating skills and exercise moderately, you can still get back to your original figure.
How to exercise abdominal muscles?
Aerobic training: In fact, everyone has large or small abdominal muscles. But not everyone has clear lines, because the abdominal muscles are covered with a thick or shallow layer of fat. Aerobic training can help burn fat. It is recommended to do aerobic training at least three times a week. Some friends may not do aerobic exercise and still maintain very clear abdominal muscle lines. But remember: you are not him. People have developed a muscle, which has a high basal metabolism and burns fat even if they don't move. So, it is better to do aerobic.
Action change: Exercise abdominal muscles is about action change, and sit-ups are not enough. On the one hand, we should carry out targeted training actions according to the upper abdominal muscles, lower abdominal muscles and oblique muscles outside the abdomen. Usually 3-4 groups of movements are performed in each training. On the other hand, it is necessary to change the action from time to time, because the body will gradually adapt to an action, so the stimulation effect will decrease, so changing the action from time to time can strengthen the stimulation of muscles.
Fasting training: During fasting training, you can better control the abdominal muscles, thus achieving better results. It is recommended to wake up every morning, or go to bed at night, or join abdominal muscle training at the end of each training.