1, lose abdominal fat after delivery
1, exercise and thin abdomen method: postpartum exercise is one of the more effective methods for postpartum women to help their abdomen recover. According to personal circumstances, you can choose the following methods, and persistence will have an effect. Specific methods: supine, upper body motionless, feet crossed, abdominal force. Lift your feet at right angles to your upper body, then put them down and do it again and again. Put your knees in your hands, keep your thighs close to your abdomen, then take them back and do them again and again. Lift your feet up and turn your left and right feet back and forth like pedaling a bicycle. Do it twice a day for about 10 minutes each time.
2. Physical abdomen slimming method: It is also recognized as an effective abdominal physical weight loss method for women after delivery, especially using professional functional abdomen reducing belt, which contains natural herbs such as motherwort, deer embryo powder, safflower and notoginseng. Not only has the ideal effect of reducing abdomen, but also has a good effect on postpartum enlarged uterus, birth canal and physiological recovery. It is recommended to use it in time after delivery and seven days after caesarean section wound healing. If it is more than 2 months, it can be used to restore the pre-pregnancy state.
3, diet and thin abdomen method: postpartum scientific diet is the key link to prevent postpartum obesity, postpartum mothers should not overeat, in addition to eating more animal protein than usual, the intake of vegetables and fruits is also indispensable. Recommended amount of food per day: the staple food includes 450 grams of rice, flour and miscellaneous grains; 200 grams of animal food; Egg150g; 20 ml of edible oil; 250 ml of milk or soybean milk; 450g of vegetables and 0/00g of fruit/kloc; Others, such as sugar and sesame seeds, are about 20 grams each. In addition, try not to eat spicy, cold, fried and other irritating foods, which is very helpful for thin abdomen.
2, postpartum waist and abdomen exercise
Friendly reminder: Mommy who has caesarean section must wait until the wound recovers about 2 months after delivery before exercising her waist and abdomen.
1, standing posture and abdomen: stand against the wall, maintain a neutral position, stick the back of the head, back and buttocks against the wall, and keep your feet about 30cm away from the wall. Prepare for inhalation. When exhaling, stick the lumbar spine to the wall, and then inhale to restore. Note: Don't push the wall with your arms, move your body close to the wall actively, shrink your abdomen as much as possible, and imagine your navel close to the wall.
Lie on your back and lift your legs.
2, supine leg lift: supine, legs bent, feet apart and hip width. Put your hands on your sides to keep your spine and pelvis neutral. Exhale and lift your legs, bend your knees 90 degrees, and inhale and fall. 6 ~ 8 times/group, 2 ~ 3 groups per leg. After mastering the body control, you can exchange your legs and change your legs in the air. Note: Don't arch the lumbar spine when the leg falls, and keep the pelvis stable.
3, kneeling and abdomen: kneeling at four o'clock, shoulders, wrists, knees, hips remain vertical, and the spine is neutral. Inhale the lower abdomen to relax, and forcibly adduce it when exhaling. Note: The spine is always neutral, and only the abdomen is active. Imagine sucking the navel to the lumbar spine.
4. Kneeling your legs: Continue kneeling at four o'clock. Prepare to inhale and slowly stretch your right leg backwards when exhaling; Inhale still and exhale slowly. Note: Keep your body in a neutral posture, just like putting a book on your pelvis. Don't let the book fall.
5, supine kick: supine, chin slightly retracted, holding the front side of the right calf with both hands, lumbar pressure pad. Inhale and prepare, and push your right leg far away when exhaling. Note: when holding your legs, try to press them on your chest to help your lumbar spine press on the mat. Stretch the other leg as far as possible, while keeping the lumbar spine from lifting.
6, flat support: prone, elbow joint and shoulder joint vertical. Knee support, upper body parallel to the ground. Keep your body stable and stay for one minute. If the strength permits, the knee joint can be lifted and fully supported with a flat plate. The holding time can be gradually extended. Note: Tighten the abdomen, do not collapse, shoulder collapse, elbow pressure pad.
The above is the way to reduce abdominal fat after childbirth. Have you learned? In fact, as long as you find a slimming method that suits you and stick to it for a long time, you can lose weight.
3, the secret of thin waist and abdomen
Tip 1. Reduce the consumption of carbonated drinks and artificial sweeteners.
MM who loses weight should know the influence of drinking cola on weight loss, which will lead to the increase of gastric acid in human body, affect metabolic rate and lead to weight gain. Moreover, carbonated drinks contain a lot of carbon dioxide, which will stimulate the production of gastric acid. Hyperacidity can cause bloating and reduce food intake.
However, this will put a burden on the abdomen. Long-term accumulation of gas in the stomach will hinder the decomposition of fat and make it accumulate in the abdomen, leading to serious "bucket belly" results. Moreover, drinking carbonated drinks will cause anorexia. If you don't get enough nutrition in your diet, it will affect your normal growth and development, learning effect, sports performance, work performance and health, resulting in insufficient nutrition.
Tip 2: Limit fruits and vegetables containing complex and indigestible starch and sugar.
Potatoes, kale, lentils, cauliflower, bananas, raisins and other foods have very high sugar content, and these complex carbohydrate are not easy to decompose, which will accumulate in the abdomen for a long time, causing bloating. This is not conducive to maintaining a slim waist, so please try to avoid such fruits and vegetables.
Tip 3: Don't be tempted by dairy products such as wheat and cheese.
Many people like to eat noodles or cheese, but they don't know that these foods are high in starch and fat. These foods can give people taste enjoyment and stimulate your taste buds. How can foodies let go of such delicious food?
But for your small waist, please stay away from this kind of food, or the consequences will be very serious. High concentrated dairy products such as cheese are not easy to digest, and people with poor appetite are prone to bloating and burping, which is very unfavorable for the maintenance of the stomach.
Tip 4: Eat more nuts, especially almonds.
Tip 4: Eat more nuts, especially almonds.
Eating nuts requires chewing slowly. Chewing slowly is not only a way to keep fit, but also a good way to lose weight. Eating nuts can lower blood lipids and reduce the risk of type 2 diabetes in women. Among many nuts, almond is the best one to lose weight on the stomach. Almonds have certain medicinal properties and have a laxative effect. At the same time, it can reduce blood sugar and blood lipid, and almonds can reduce the absorption of fat by the stomach wall, so that abdominal fat does not accumulate and achieve good weight loss effect.
Tip 5: Try probiotic food.
Foods containing probiotics are very common in modern people's lives. The most common thing is that all kinds of yogurt and yogurt products are rich in probiotics, so what are the benefits of probiotics? Probiotics can increase normal intestinal flora, promote digestion and enhance immunity. Therefore, drinking more probiotic yogurt can accelerate fat burning and promote calorie consumption.
Tip 6: Add gluten-free and lactose-free diet recipes to your daily life.
Gluten is a kind of protein, which is high in wheat and barley. It is characterized by tenacity and elasticity. The so-called no noodles and no sugar means eating less of these foods. Some people are allergic to gluten. So most cereals and refined foods must be avoided. There are also many additives and preservatives in food that are not good for losing weight.
Tip 7: Eat less greasy food.
Both eastern and western studies clearly show that the culprit of the lower abdomen is oil, so you can avoid it!