1, slimming action
The first type:
Sit on the ground with your feet straight, your back tilted, your elbows supported, and your hands akimbo. Press your lower back to the ground and raise your legs to 45 degrees with the strength of your abdomen. Toe forward, so that the foot and calf are in a straight line, and the legs are close together. Draw 12 circle clockwise, and then draw 12 circle counterclockwise.
This action can not only abdomen, but also stovepipe.
The second type:
Pick up a dumbbell weighing 5- 15 Jin with both hands, support it with your right foot and put your left foot a few inches behind you. Keep your back straight and your hips lean forward until your body is almost flush with the ground and your dumbbells are in line with your shoulders. Back to the starting position, this is a complete action. Do 12, and then switch legs.
This action can wipe out the fat in the abdomen, waist, buttocks and legs.
The third type:
Open your legs 45 degrees outward, your feet are wider than your hips, and then squat down. From that position, step out with your left foot and squat all the time. Take a step to the right and restore the starting position. Continue to take a horizontal step, first take a right step 10, and then take a left step 10.
This action is good for losing weight in the abdomen and legs.
The fourth type:
Feet apart, shoulder width apart, lift two dumbbells weighing 5- 15 Jin, put them on the shoulders, palms forward. Bend your knees slightly, keep your body straight, and then slowly bend your hips until your upper body is flush with the ground. Hold for 5 seconds, and then return to the initial state. This is a complete action. Do this action 8 to 10 times.
In addition to the lower body, the upper body has also been exercised.
The fifth type:
Keep your feet shoulder-width apart and put your hands at your sides. Raise your right knee until your thighs are flush with the ground, and raise your hands above your head together. Hold for 5 seconds, then slowly lower your right foot and let it lunge forward. Take back your left foot and return to Keith's position. This is a complete action. Do 10- 12 times on each leg.
This action can not only exercise the abdomen and legs, but also thin the arms.
The sixth kind:
Put two 5- 15-pound dumbbells on your hips, put your right foot on the steps, and bend your knees 90 degrees. From this position, step forward with your left foot, put it on the steps, and squat for 2 seconds. Stand up and go back to where you started. Repeat the exercise on the other leg, and each leg does the action of 10- 12.
This action can thin legs and abdomen.
The seventh kind:
Lie prone on the bench with your legs hanging on the edge of the bench. Push your abdomen and lift your legs until your body is in line. Hold for 5 seconds, then slowly lower your legs. Do 10- 15 times.
This action can exercise the waist, hips and legs.
If you insist on doing it 2-3 times a week in discontinuous days, combined with a reasonable diet, the lower body will slim down, and it is no problem to wear tight pants. Success belongs to the persevering. You might as well try.
2. How to get back in shape
1, boat postpartum slimming yoga
Exercise: Lie on your back and straighten your legs. Put your arms flat on your sides, palms down. Inhale and lift your head, upper body, legs and arms at the same time, leaving the ground. Keep your arms straight forward, parallel to the ground, and store gas without breathing. Keep this posture for as long as possible, subject to no force. While exhaling slowly, gradually restore your legs and torso. Relax all over. Repeat this exercise three times.
Function: Help abdominal organs and muscles, promote intestinal peristalsis and improve digestive function.
2. Cat postpartum slimming yoga
Achievement method: kneel down, sit on your heels and straighten your back. Lift your hips and put your hands on the ground. Inhale, raise your head and contract your back muscles. Hold for 5 seconds. Exhale, bow your head, arch your spine and hold on for another 5 seconds. Arms straight, perpendicular to the ground.
Function: Help uterus to return to normal position.
3. Tiger postpartum slimming yoga
Achievement method: start kneeling, keep your hips on your feet and keep your spine straight. Put your hands forward, put them on the floor, raise your hips and make a crawling posture. Look straight ahead, inhale, and stretch your right leg backwards. If you are not breathing, bend your right knee and point to your head. Keep your eyes looking up for 5 seconds. Exhale, knees under hips, close to chest, toes off the ground, eyes down, nose close to knees, spine arched. The right leg is stretched backward and restored, and each leg is done five times.
Function: Reduce fat in buttocks and thighs and strengthen reproductive organs.