But for postpartum mothers, it takes more sweat and effort to lose a perfect figure.
There are three main difficulties to overcome on the road to recovery:
At that moment, the baby who needs to be cared for, as well as all kinds of fancy foods to feed the baby at any time, so it is difficult for mothers to eliminate fat if they can't eat scientifically.
There is no time for systematic exercise, so we can only do some physical exercise when the baby is asleep and can play by himself.
If you don't exercise properly, it will aggravate all kinds of embarrassment and pain caused by your baby's hard work, such as easy urine leakage when coughing or sneezing, pelvic pain, pubic symphysis separation, waist pain and weakness, and difficulty in recovery after childbirth.
Therefore, it is very important for mothers to find ways to lose weight and relieve their slow pain.
For postpartum mothers, the first slimming problem to overcome is the fat on both sides of the waist, otherwise we can only look forward to the small waist.
As we all know, body fat percentage is directly proportional to body lines. When the body fat content is reduced, people's body lines will become more compact and stylish, and the waist meat will become tight and lined, returning to the confident figure before delivery.
Therefore, reducing body fat rate is one of the effective ways to eliminate waist fat.
Generally speaking, it is normal for women to have a body fat rate of 16%-25%. The calculation method is: body mass index (body fat rate) = weight (kg)/ height (m2). Mothers may wish to calculate and see where their body fat rate needs to be adjusted, so as to be aware of it.
Mothers want to get back in shape and lose fat on their waists. In addition to controlling body fat, there is also a key step-tightening the abdomen and restoring the elasticity of abdominal muscles.
In the last article, I shared with you the activation of transverse abdominis muscle after delivery, awakening transverse abdominis muscle and exercising abdomen better. The posture we share today is to further strengthen the training of abdominal core strength.
PS: The following text is poked by transverse abdominis muscle activation practice:
The belt and abdomen pants are too thin to "pinch" the meat. How to lose weight quickly?
At the beginning of the exercise, let's first understand what the core is.
Generally speaking, core training refers to the core area. The core muscles in the core area include rectus abdominis, transverse abdominis, dorsal muscle, oblique abdominis, lower dorsal muscle, erector spinae, pelvic floor muscle and staggered pelvis. The gluteus muscle, hip rotator muscle and posterior thigh muscle around the hip joint also belong to the core muscles of human body.
Core muscles are responsible for stabilizing the center of gravity and transmitting strength, and play an important role in the activities and exertion of upper and lower limbs. Strong core muscles play a role in stabilizing and supporting body posture and various yoga movements during exercise.
Then the waist and abdomen, as the focus of the core strength, naturally have corresponding reasons. The exercise of waist and abdomen strength can complete the action of connecting the upper and lower limbs, making the posture more beautiful, complete and coordinated. For the waist, strengthen the toughness and muscle strength of ligaments and reduce many unnecessary injuries.
If you really want to practice the core, you can't practice aimlessly, and the core stability training is also hierarchical. Only step by step can we achieve twice the result with half the effort.
In all core training, core stability is the foundation and core strength is advanced. So when we do core exercises, we should first carry out stability training, and then start strength training.
All kinds of pains that postpartum mothers will encounter mentioned above are actually related to the weak core strength after childbirth.
Therefore, starting core training as soon as possible after delivery can help Ma Bao to recover the core strength and stability after delivery, reduce the separation degree of rectus abdominis, restore the pelvic floor muscle function, relieve the discomfort of pelvis and waist, and lay a good foundation for further physical and body recovery.
For postpartum mothers, strengthening abdominal core strength training can protect the lumbar spine, tighten abdominal muscles, and no longer need to contract the abdomen, just like wearing an invisible "abdominal vest", which can burn more fat when exercising, with good posture and no hunchback ... So many benefits, why not practice it quickly?
The posture that the teacher wants to share with you today is a magic chair against the wall. This action can help postpartum mothers strengthen the abdominal core, and cooperate with the activation exercise of transverse abdominis muscle, which can further strengthen the abdominal core and exercise the lower back and hip core at the same time to achieve rapid recovery after childbirth.
Magic chair against the wall
First of all, stand in a mountain style, with the heel 30-45 cm away from the wall, gently touch the wall behind with your hands and fingertips, bend your knees and lean back against the wall.
Exhale, bend your knees and sink your ischium, inhale, extend your arms horizontally and upward, and let your thumb stick to the wall as much as possible. Keep three groups of exercises, each group 15-30 breaths.
Precautions:
First of all, don't put too much pressure on your knees, let your knees be directly above your ankles.
Secondly, we will fold the hip joint and knee joint in half when our spinal muscles and navel area are not bent and drooped;
Finally, be careful not to lean forward, the ischium should sink vertically and be as neutral as standing on a mountain.
Practice the desired vest line and small waist circumference, so that the body function can be restored and the figure can be restored. Mothers should quickly strengthen the core strength of the abdomen. After today's asana sharing, mothers should cooperate with the transverse abdominis manipulation to activate it!
This exercise won't take up much time. The baby can rest against the wall at home. Give it a try!
If you encounter problems in practice, please leave us a message and the teacher will answer them in time!
If mothers want to carry out postpartum repair and physical recovery more systematically, click the link below!
Beautiful mother plan, postpartum shaping class