The key to losing weight by exercise lies in moderate-intensity aerobic exercise. First train for 5- 10min, and then do warm-up exercises with the theme of moving bones and joints and dynamically stretching muscle tissue. Exercise for at least 30 minutes, usually 45-60 minutes, and lose weight with small net weight. If the fat rate is slightly lower, it is recommended to use a large net weight. After the exercise of the instrument, exercise the joints and muscles statically. Do moderate-intensity aerobic exercise for at least 30 minutes, generally 45-60 minutes later than the calories of aerobic exercise. After cold body exercise, stretch muscles statically, exercise joints statically, and complete the exercise. Moderate intensity aerobic exercise means that the heart rate during exercise is 64%-76% of the maximum heart rate (220- age). 76%-96% of the maximum heart rate is generally used to exercise physical strength, heart function and enhance immunity, and can also lose weight.

If you need to deal with abdominal relaxation, first deal with the separation of rectus abdominis. After giving birth to a baby, most mothers will separate two fingers into two and a half fingers. If they have more than three fingers, they must see a doctor. When the rectus abdominis is repaired to one finger to one and a half fingers, it will be normal. At this time, you can do some belly roll training (the belly roll here is that the body is lying flat and the upper body is raised at 45 degrees). This 45-degree belly roll can exercise the lower abdomen well and run deep into the abdominal muscles. Abdominal weakness is mostly the lower abdomen. Followed by the flexion and extension of the waist on both sides of the body, the energy and flexion and extension training of the back muscles.

Abdominal breathing exercise, first keep lying flat and shut up, inhale through the nose, don't breathe through the mouth, let the abdominal cavity protrude, then gradually exhaust and relax, and repeat the waist muscles for 5 to 10 times, and train for about five or six minutes every day. Exercise your feet, lie flat on the bed, and lift your legs in turn at an oblique angle to your body. When your postpartum energy recovers slightly, you can stretch your legs 5 to 10 times at the same time. Yoga for pregnant women, lying flat on the mat, legs straight, palms down, sides of the body. Second, breathing lifts the upper body and legs off the road. Third, pull your hands up, straighten them forward and keep them parallel to the road. Fourth, gradually inhale, let the body return to its original position, and repeat it five times.

There is no need for weight-bearing training within three months after the end of all production processes. After giving birth, you should gradually practice pelvic floor and abdominal muscles. It is suggested that the pelvic floor muscles in the abdomen can ensure the delivery of children for 2 years. Exercise should be adjusted according to your physical fitness. If you don't have exercise habits at ordinary times, it is suggested to start with soft exercise with static data or moderate exercise such as walking. If there is intense exercise like aerobic dance, it is best to do it at one time. It is not suitable for being too big, and the body can't bear it for a while, causing side effects.