How to easily lose a small belly after childbirth?
A balanced diet. Pay attention to a balanced diet after delivery. Some mothers eat a lot of food every day in order to promote lactation, especially all kinds of broth with high oil content and high calorie. After eating these foods, they will be converted into fat in large quantities, and the most important part of female fat accumulation is the lower abdomen. Therefore, we should eat more fruits, vegetables, coarse grains and other foods, and eat less foods with high calorie and high protein.
2 diet rules. Some mothers have a long maternity leave and are more likely to be hungry during lactation. When they stay at home, they will eat some fruits, eat some cakes and drink a glass of milk. In short, they will eat too much without knowing it. Be sure to eat regularly. In addition to three meals a day, add some fruits and coarse grains snacks in the morning and afternoon, and don't eat anything at other times, especially after dinner.
3 physical exercise. Strengthening physical exercise can effectively consume calories and fat, and consume excess fat accumulated during pregnancy.
target training
Abdominal contraction movement. After giving birth, many new mothers find that their stomachs don't seem to be their own, and the meat on their stomachs is completely out of control, so they can't exert themselves at all, and they feel that they can't start exercising. At this time, abdominal exercise should start from abdominal exercise, which is how Bian Xiao exercises abdominal muscles. Abdominal contraction means relaxing the abdomen with breathing contraction, bulging the abdomen when inhaling, and tightening the abdomen when exhaling. Whether standing, sitting, lying down, or resting at work, you can practice anytime and anywhere.
Sit-ups After the abdominal muscles regain a certain strength, new mothers can begin to practice sit-ups, starting from five a day and gradually increasing to 10, 20, 50, 100. New mothers can strengthen their exercise intensity according to their physical strength and physique.
Lift your legs. Leg lifting exercises can not only exercise abdominal muscles, but also reduce thigh fat. Lie flat on the bed or yoga mat, raise your legs at 90 degrees, hook your feet back, and stretch the ball bone of your big toe as far as possible.
With the increase of muscle strength, you can carry out leg lifting exercises, keeping your legs down and making an angle of 60 degrees, 45 degrees and 30 degrees with the ground.
Another variant of leg lifting is to open your legs, keep them at their own limits, and then close them. Or separate your legs and wrap them clockwise and counterclockwise.
How does postpartum exercise lose weight the fastest?
Postpartum slimming exercise
Aerobics can strengthen the abdominal muscles after delivery and promote the recovery of uterus. Because many changes have taken place in the mother's body during pregnancy, especially postpartum muscle relaxation caused by obesity and uterine damage caused by childbirth, these can be minimized through postpartum slimming exercise.
postpartum yoga post natal
Postpartum yoga is also a weight-loss exercise tailored for mothers who lose weight after childbirth. Yoga can not only strengthen the body and adjust the physiological balance, but also help postpartum mothers to adjust their emotions. It is a perfect way to lose weight for postpartum mothers who lack lines and are obese.
Lose weight by walking
Walking is not an intense exercise, but it is more effective than those gentle weight-loss exercises, so walking to lose weight is also very suitable for mothers who need to lose weight after childbirth. Find a suitable time to go out for a walk, keep walking time and walking speed, and you will become thinner and thinner.
sit-up
Sit-ups are very effective in reducing abdominal fat. As long as mothers persevere, belly fat will disappear a little! The correct way to lie and sit is to lie flat first, then put your hands around the back of your head, bend your knees, and make your thighs and calves at 90 degrees. Then, your waist and abdomen will forcibly support your upper body and then put it down, and so on.
Don't eat too much
In fact, the main reason for being fat is eating too much. I've seen many fat people say they eat less, but they still eat more. A good appetite is the main reason for getting fat. And I found a problem: obese people like sweets and greasy food. These foods have the most calories and are easy to get fat. Especially if you don't pay attention to diet during confinement, it will easily lead to the spread of obesity. Eat more light food, such as pig's trotters, ribs, chickens and ducks.
Moderate exercise
If you are worried that breastfeeding alone will not solve the problem of postpartum weight loss, you may wish to choose exercise to lose weight. Walk back and forth in the living room every day, stand with your chest out and abdomen in, and do some simple postpartum exercises. Two weeks later, I began to practice postpartum yoga, ten minutes on the first day, fifteen minutes later, twenty minutes later, step by step. You can exercise by yourself or take a fitness class. Just pay attention to keep your slimming exercise plan as simple as possible, not too difficult, too time-consuming, or too expensive to stick to.
Point out that you should work as soon as possible
Women are most likely to get fat at home, and work is one of the sources of slimming. Influenced by the environment, there is a beautiful MM around the work, and there is pressure in my heart, so I naturally have motivation.