Postpartum weight loss yoga, many mothers lose a lot of weight after giving birth to their children, and the new mothers who give birth to their children also have the same occupation, so they lose weight. There are many ways to lose weight after childbirth, and yoga is one of them. Now share postpartum weight loss yoga.
Postpartum Weight Loss Yoga 1 Postpartum Weight Loss Yoga I
Suggestion: Do it after 4 weeks after delivery!
1. Sit with your feet together and put your hands gently on your ankles.
Take a sitting position, put your feet together, make it closer to the pubic bone, and put your hands gently on your ankles.
Tip: Stretch your back and stand up.
Postpartum weight loss yoga II
1. Lie flat with your back completely on the ground.
The first action is mainly to relieve low back pain and tighten uterine muscles. As a reminder, it is best to start this action two weeks after delivery!
First, lie flat on the floor. If you want to operate in bed, it is recommended to choose a hard bed. After lying down, the whole back should be completely flat on the ground.
2. The right foot is bent close to the chest; Keep breathing.
3. The left foot is bent close to the chest; Keep breathing.
First, slowly bend your right foot close to your chest. Just after giving birth to a child, the uterus is in a relaxed state, so be careful to walk slowly. Then, change sides, bend your left foot, slowly approach your chest, keep it unchanged, and keep breathing. In order to train abdominal muscles, try to keep breathing in and out with your abdomen.
4. Bend your feet close to your chest; Keep breathing
5. Inhale, with your head off the ground and your chin close to your collarbone.
Inhale, lift your head off the ground, chin close to your collarbone, exhale again, relax, and repeat several times.
6. Exhale, put your feet down and relax.
Postpartum weight loss yoga III
1. Lie flat on your right knee near your chest and hook your heels.
2. Stretch your left foot down and pull your heel up.
Then the left foot extends downward and stretches, and the heel is hooked up, so that the heel extends downward and the heel and knee face the ceiling.
3. Inhale &; Exhale; Exhale and bring your knees close to your chest.
4. Exhale, head off the ground, close to the knees; Exhale and relax.
5. Inhale the head and leave the ground 10~ 15 seconds. Exhale and relax again.
After breathing smoothly, inhale for the last time, lift your head off the ground, keep your chin close to your knees, stay for about 10~ 15 seconds, exhale again, relax yourself, return to a flat posture, and then change sides.
Postnatal weight loss yoga 2 first, vertical.
Lie prone, put your arms straight on your sides, raise your legs together and keep 90 degrees with your body. (leg exercises)
Fattening, relaxation, hardness and crispness are the main problems after delivery.
According to statistics, about 10% of women will gradually "gain weight" and become obese after giving birth. Krishna Kumari, one of the top ten yoga stars in China and the head of Tiandi Yun Xin Yoga, said that the biggest changes in postpartum body shape are chest, waist, abdomen and legs. If there is corresponding exercise before delivery, the recovery of postpartum body shape will be faster.
Zhou Lili, a fitness instructor at Jade Bird Fitness Center, said that besides fat and obesity, there are other problems after delivery, such as stiff waist muscles, loose abdomen, weak ligaments, poor elasticity and maternal injuries. Its postpartum fitness training is mainly aimed at these aspects to restore body shape and physical fitness, especially for some small muscles in the inner layer of abdomen. The reason why the abdomen becomes the focus is because the uterus increases during pregnancy, and the abdominal muscles also stretch and the rectus abdominis separates. The uterus slowly degenerates after delivery, but the abdominal wall muscles become slack and difficult to recover.
Second, the baby has curly hair.
Lying posture, legs bent, legs clasped with both hands, forehead touching knees, body curled up like a baby. (Exercise your waist and abdomen to make your body visible)
Lose weight at least six weeks later.
This hot girl, known as the "hero mother", basically recovered her previous figure within three weeks after giving birth to her third son and became the envy of many young mothers. The doctor's warning is that eating only once a day will damage bones and muscles and even endanger the birth of a baby.
Doing some weight loss exercise shortly after delivery is likely to slow down the recovery of uterus and cause bleeding, while strenuous exercise will slow down the recovery of surgical section or vulvar incision, and some joints are particularly vulnerable to injury, and the situation of cesarean section mothers will be more dangerous. Tofik Hawa, an associate professor of obstetrics and gynecology at Brown University in the United States, suggested that new mothers should give birth for at least six weeks before attending those weight-loss classes and doing aerobics.
Zhou Lili, Jade Bird Fitness Coach, said: When pregnant women can enter the fitness center depends on their physical recovery. Mothers who give birth naturally can start to do postpartum slimming exercise in 4-6 weeks, and mothers who have cesarean section need 6-8 weeks. For people with scar constitution, it may be 2 months later. The club requires the hospital's' health certificate' to be provided at the same time when accepting maternal registration.
Third, v-shaped.
Sitting posture, arms and legs as straight as possible, maintaining a V-shape. (leg exercises)
Xinmama yoga fitness
Krishna Kumari, one of the top ten yoga stars in China and the head of Tiandi Yun Xin Yoga, recommended a set of yoga moves for pregnant women to effectively restore their body shape. Normal parturient can do it according to their physical condition one month after delivery.
Before exercise, do breathing exercises in the background of music: supine position, bending your knees, deep inhalation to sink the abdominal wall, pull up the internal organs, and then exhale, with the aim of exercising the abdomen and moving the internal organs. The following group of actions are mainly aimed at postpartum chest, waist and abdomen, legs and other parts. Cooperate with breathing, inhale when muscles contract, and exhale when relaxing. Each action is 3-5 times, and each action is held for 15-30 seconds.
Fourth, sit and twist your spine.
Sitting posture, the legs cross and contract under the hips, the other hand holds the legs and the other hand is placed on the back of the body. As you breathe, slowly turn your head back. (Massage internal organs, detoxify and exercise waist)
Private trick
Prenatal control starch
At the peak of her weight, Ms. Xu increased by 30 kg compared with before pregnancy. Now that the child is over one year old, going back to work is about 105 kg. Ms Xu said that one or two months after delivery, under the guidance of Yue Yue, she did some postpartum exercises. Diet, in the last two months before delivery, slightly control starch and other foods. She feels that she didn't exercise deliberately, and 95% of her physical recovery depends on nature.
Fifth, the cow face is deformed.
Kneeling posture, palms closed behind your back, turned from outside to inside, fingertips raised as far as possible from bottom to top, chest out, head back. The same posture, the posture changes at the back, and the opposite hand pulls at the back. Holding your chest out is good for postpartum breast prolapse.
Massage pelvis to help contraction.
Huairou Xu Jinfang's experience of losing weight is that the first month after delivery is very important. At this time, osteoporosis, lying on your side, let your family massage your pelvis, which is conducive to helping your pelvis contract. If the period is missed, the effect will not be obvious. In addition, she felt that after the child did not eat milk, he controlled his appetite, increased his activity and soon lost weight. Another personal recommendation is: lying in bed, legs together, lifting the upper body, lifting hard, doing it for 30 minutes every day for one year, can effectively restore abdominal muscles.