Adding a baby and becoming a happy mother, the troubles that affect the beauty of the mother are also followed. They are generally faced with: a lot of weight gain, abdominal fat accumulation, loose chest, sagging, and thicker legs. ... After the birth of a child or breastfeeding, how to effectively restore the former graceful figure...
　 1, baby curled. In a prone position, legs bent, hands clasped with both legs, with the forehead touching the knees, the body curled like a baby. (practice the waist and make the body tangible)
Go slimming after at least 6 weeks
The hot girl who has the reputation of "heroic mother" has basically restored her former body shape after three weeks of giving birth to her third son, becoming the envy of many young mothers. The doctor’s warning is that eating only one meal a day will damage bones and muscles and even endanger the next child. Doing some weight loss exercises shortly after giving birth may cause uterine recovery to slow down and cause bleeding. A sharp exercise will slow down the recovery of the surgical section or vulvar incision. Some joints are particularly vulnerable to injury. The mother of cesarean section will be affected. More dangerous. American associate professor of obstetrics and gynecology at Brown University Tofik Hawa advice: new mothers should be at least six weeks after childbirth to attend those weight-loss classes, some of aerobic fitness activities.
　　 When the maternal can enter the fitness center, it is necessary to determine the recovery status according to their respective bodies. The mother of the delivery can start postpartum slimming exercise 4 to 6 weeks after birth. The mother of cesarean section needs 6-8 weeks. For those with scars, maybe after 2 months. The club requires a health certificate from the hospital at the same time as the maternity registration.
　　 2, vertical. In a prone position, arms are placed straight on the side of the body, and the legs are lifted up and held at 90 degrees to the body. (leg exercises)
Fat, slack, hard, and fragile are the main problems after childbirth
According to statistics, about 10% of women will gradually become "blessed" and become obese after giving birth. The top ten yoga stars in the country said that the biggest changes in postpartum body shape are chest, waist and abdomen, legs, etc. If there is corresponding training before delivery, postpartum body shape recovery will be faster.
In addition to fat, obesity, there are other problems such as stiffness of the waist muscles, looseness of the abdomen, brittle ligaments, poor elasticity, and easy maternal injury. Their postpartum physical fitness training and physical abilities mainly for these areas to recover, especially for small fitness inner abdominal muscles, the abdomen become the focus of the reason is due to the uterus increases during pregnancy, the abdominal muscles also will Stretch until the rectus abdominis are separated. The postpartum uterus gradually relapses, but the abdominal wall muscles become slack and difficult to recover.
　 3, V-shaped. In a sitting position, arms and legs are stretched as far as possible to maintain a V shape. (leg exercises)
New mother yoga body sculpting
The top ten yoga stars in the country recommend a group of yoga exercises that are effective for restoring a woman's body shape. Normal mothers can be based on their physical condition one month after delivery.
Before the exercise, do breathing exercise first in the music background: supine position, knee joint bending, deep inhalation to make the abdominal wall sag, and then exhale, the purpose is to exercise the abdominal internal organs. The following set of actions are mainly for the postpartum chest, waist and abdomen, legs and other parts. With breathing, inhale when the muscles contract, and exhale when you relax. Each action is 3-5 times, each time for 15-30 seconds.
4, sitting posture spine twisted . Sitting posture, the legs cross contracted under the hips, the opposite side of the hand holds the leg, one hand on the back of the body. With breathing, the head slowly turns to the back. (Massage internal organs, detoxification, practice thin waist)
Private tricks
Prenatal control starch
Ms. Xu’s weight peak was 30 pounds before her pregnancy. Now the child is over one year old and returns to 105 pounds when she goes to work. Ms. Xu expressed postpartum one or two months, in light of Yuesao, did some post-natal care operations. In the aspect of diet, prenatal last two months, little control over food starch and the like. She felt that she did not exercise deliberately, and the body recovered 95% by natural nature.
5, cattle face deformation. The squat type, the palm is closed and placed behind the back, turning from the outside to the inside, while the fingertips are lifted as far as possible from the bottom up, the chest is straight, and the head is tilted back. In the same position, the gesture behind the change, the opposite hand is pulled on the back. (Chest, hanging beneficial for lower postpartum breast).
Massage the pelvis to help shrink
Skinny mind and body: The first month after childbirth is very important. At that time, the osteoporosis, lying on the side, let the family massage the pelvis, which is beneficial to help the pelvic contraction. If you miss the period, the effect will not be obvious. In addition, she felt that after the child did not eat milk, she had control over the amount of food, and the amount of activity increased, and the weight was quickly reduced. Another personal recommendation is: kneeling on the bed, legs close together, lifting the upper body, lifting hard, insisting on doing half an hour every day, for one year, can effectively restore the abdominal muscles
6, side waist stretching. Standing on one leg, one leg is contracted to one side of the leg. The opposite hand is supported by the waist, and the other hand is tilted forward and straight for side waist movement. Change direction again. (practice balance, practice thin waist)
Insist on hiking, fat loss is obvious
Fashion designers say they don't like boring, monotonous fitness activities. After the birth, she chose to listen to MP3, walking and running combined with hiking. From Gaobeidian along the rail extension line to the vicinity of Beijing Railway Station, insist on 4 kilometers per day, do not pursue speed, choose to go when you can't move. After half a year, the weight loss effect is obvious, returning to the physical condition before pregnancy.
　 The above is the postpartum yoga introduced to you to restore your beautiful body, I hope to help everyone, here is just to provide a reference, fitness 114 network wish you good health.
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