Postpartum slimming exercise
Postpartum mothers are always worried that they are fat and have a loose stomach, but they can't exercise and go on a diet. So how can we lose weight successfully in the shortest time without hurting our health? Then aerobics is your best choice. Exercise can speed up your metabolism, burn fat and make your body more resistant, especially if you don't need to go on a diet. Even mothers who want to breastfeed don't need to worry that their babies can't absorb nutrition.
Hip exercise
1 First, lie on your back, put your arms at your sides naturally, get your feet off the bed, raise your legs, keep your knees bent, and get ready.
2. Then lift the upper body with the strength of abdominal muscles and arms, and recover after 1O seconds. Repeat 10 times.
3. Finally, lift your arms. When your upper body is lifted, your arms will stretch in an arc on your chest. Hold on for five minutes.
Thoracoabdominal muscle exercise
1. First lie on your back, take a deep breath to inflate your abdomen, then exhale gently through your mouth, hold your breath, and then forcibly contract your abdominal muscles 10 second. Repeat the action for more than 20 times.
2. Then lie flat, with the abdomen as the whole body support point, slowly raise your head and left knee, and touch the left knee with your right hand at the same time, but don't touch it, return to the original position, and then change your left hand and right knee. Repeat the action for more than 20 times.
Back muscle exercise
1. First, lie on your back, relax naturally, and raise your arms above your head.
2. Then bend your knees and grab your ankles with both hands.
3. Then raise your hips and back to arch your body, stay for 1O seconds, and then relax. Repeat the action for more than 20 times.
Abdominal and hip exercises
1. First, lie on your back with your feet and elbows as the support points of your whole body. Then, your knees and hips bend to tilt the pelvis, raise your head, and at the same time, contract your hips. Stay more than 20 times.
2. Then lie on your back, bend your elbows and knees, and put your forearms and calves together. Put a pillow under your forearm so that the soles of your knees and calves can touch the bed. The upper body and thigh form a 90-degree angle, and the thigh and calf form a 90-degree turtle. Support on the pillow with your forearm. Arch your back up, tuck your hips in, and then relax and take a deep breath. Repeat the action 10 times.
Lumbar muscle exercise
1. First lie on your back, naturally raise your knees to your abdomen, stretch your left leg like pedaling a bicycle for 3 minutes, then return to your right leg, and repeat for 5 times.
2. Then lie on your side and keep your toes straight. The arm under your body reaches out to your head, puts your head on it, and the other arm bends over your chest to support the ground. Then lift the thigh to the highest point and slowly recover. Turn around and lie on the other side and lift your other leg to do it. Repeat the exercise 20 times. Remember not to bend your legs when lifting them.
3. Stand upright again, with your hands akimbo, and then lift your knees to your chest alternately, more than 30 times per minute. It takes a few minutes or more.
4. Finally, put your hands on the ground, bend forward, kneel on your knees, and your upper body is parallel to the ground. Look forward. Then, first straighten one leg, kick it up and back, restore it and replace it with the other leg. Repeat 20 times on each leg.