1 Muscle is your adjustable underwear.
Many mothers are eager to have perfect curves, but the S-shaped curves of hips and breasts can't be achieved by diet alone. After all, women still need a portable and adjustable underwear, and that is your muscles! Moderate exercise, balanced intake of protein or vitamins in the diet, and persistent habits can help mothers shape a curve that does not sag or relax and find a slim figure!
If you want to lose weight after childbirth, you must not lack exercise, but you are in a weak state after childbirth. It is best to wait for the body to recover gradually, and then slowly improve the intensity of exercise. Start with simple stretching exercises at first. After 3 months after delivery, you can start doing aerobic exercises, such as jogging and walking, to make your body feel hot and sweaty, or choose "aerobic exercises" in different parts according to your physical condition and physical strength, which can not only achieve metabolic effects through muscle strength training, but also improve flexibility and elasticity!
However, it should be noted that if mommy gains a lot of weight during pregnancy, it is best to avoid doing actions that will burden her knees and joints, but try some actions that will not burden her body and are easy for beginners to learn. Exercise for 30 minutes every day or every other day, and after two weeks, it can gradually increase to 1 hour, which can increase muscle mass, increase energy and fat consumption, and achieve the effect of losing weight!
2 How to do postpartum muscle strength training
Effect of abdominal semi-curling exercise: training rectus abdominis.
Steps:
1. Take a supine position at the beginning of the action, and naturally bend your knees.
2. When exhaling forcibly, put your hands on your thighs, and your shoulder blades slowly leave the ground, so that your body leaves the ground.
3. Reach your hands to your knees as far as possible, and relax and return to your original position when inhaling.
The exercise effect of lower abdomen training: training the end of abdominal muscles (the position of lower abdomen).
Steps:
1. Take the supine position at the beginning of the action and straighten your feet naturally.
2. When exhaling forcibly, lift one foot for about 45 degrees, and then lift the other foot for 45 degrees.
3. When inhaling, gently put one foot back on the ground, then gently put down the other foot, relax and return to the original position.
Tips:
When doing some abdominal movements, you will definitely feel that your abdomen is very sore, so in this process, don't exceed your exercise load, or overstretch your muscles and destroy muscle fibers, which will not only fail to achieve the effect of thin abdomen, but also cause sports injuries.
Effect of elbow-knee collision on lateral abdominal movement: training lateral abdominal muscles.
Steps:
1. Take a supine position at the beginning of the action, and naturally bend your knees.
2. When exhaling forcibly, one elbow touches the knee of the opposite foot, and the shoulder leaves the ground to make the body leave the ground.
3. The knee of the opposite foot leaves the ground and touches the unilateral elbow. When inhaling, relax and return to your original position.
Hip lifting exercise effect: exercise hip muscles.
Steps:
1. Take a prone position at the beginning of the action and straighten your feet naturally.
2. When exhaling forcibly, one leg and thigh leave the ground.
3. Push the hip muscles upward for 30 seconds, and relax and return to the original position when inhaling.
Bicycle exercise effect: train lower abdominal muscles, leg muscles, hip muscles and hip muscles.
Steps:
1. Take a supine position at the beginning of the action, and naturally bend your knees.
2. At the beginning of the action, press the instep and lift the leg.
3. Your feet naturally alternate and rest after stepping on 30 laps.
Tips:
Through these exercises, you can stretch the muscles of the waist and abdomen in a balanced way, achieve the purpose of eliminating abdominal fat and shape a more beautiful and moving curve. When doing these actions, you should inhale through your nose, exhale through your mouth, adjust your breathing style, and breathe in the most natural way.