Lose weight / Easy weight loss / How to lose weight after delivery ?

How to lose weight after delivery ?

Postpartum weight-loss exercise-thin back method :

1 . Prone to the exercise mat , palms of both hands straight down to the left and right ; feet with shoulder width , look up .

2 . Exhale and lift your chest .

3 . Increase 30 degrees to the right and touch the ground with your left hand . Pause for 3-5 seconds , inhale to return to position 1 .

4 . Repeat the 1-3 sequence , repeat the side change , and finish the left and right sides once . 10-15 times per round , rest for 15 seconds , repeat 3 rounds .

Postpartum weight-loss exercise-thin waist method :

First , abdomen touch legs

1 . Lie on your back on the exercise mat . Place your hands straight on both side with your ears . Keep your knees as wide as your shoulders and tap the exercise mat on your toes . The abdomen is pressed down , and the lower back is close to the floor .

2 . Exhale and abdomen , lift your shoulders off the ground , and lift your chin to the chest about a fist away . Stretch your hands forward and touch the sides of your lower legs ; raise your feet until your thighs are perpendicular to the ground and your lower legs are parallel to the ground . Pause for 3-5 seconds , inhale to return to position 1 .

3 . Loop 1-2 sequence , 10-15 times per round , rest for 15 seconds , repeat 3 rounds .

Second , turn the side kick

1 . Lie on your back on the exercise mat with your palms under your head ; lift your feet together with your knees until your thighs are perpendicular to the ground and tilt your body 45 degrees to the right .

2 . Exhale and abdomen , straighten the upper calf , and relax the toes . Pause for 3-5 seconds , inhale to return to position 1 .

3 . One-sided loop 1-2 sequence , 10 times on each side , 15 seconds of rest and then turn side to do . The left and right sides are one round , repeat 3 rounds .

Third , kick in the air

1 . Lie on your back on the exercise mat with your palms under your head ; lift your feet until your thighs are perpendicular to the ground , your knees are above the pelvis , and your calves are parallel to the ground .

2 . Exhale and abdomen , straighten the right leg to the vertical ground at 45 degrees . Pause for 3-5 seconds , inhale to return to position 1 .

3 . Repeat the 1-2 sequence , repeat the side change , and finish the left and right sides once . 10-15 times per round , rest for 15 seconds , repeat 3 rounds .

The above three groups of movements , the lower back do not swell when kicking , if the back waist is uncomfortable , you can add a towel pad of the waist to change the action

Postpartum weight-loss exercises-thin legs method

1 . Scissor feet

1 . Lie on your back on the exercise mat . Put the palms of your hands down on both side with your hips ; lift your feet until the thighs are perpendicular to the ground and open with V shape .

2 . Exhale and abdomen , and force your feet to cross toward the center . Pause for 3-5 seconds , inhale to return to position 1 .

3 . Repeat the 1-2 sequence , repeat the side change , and finish the left and right sides once . 10-15 times per round , rest for 15 seconds , repeat 3 rounds .

The waist does not bulge when changing feet .

Postpartum weight-loss exercises-thin buttocks method .

1 . Lift your leg on your back

1 . Kneeling position on the exercise mat , relax your shoulders , put your elbows under your shoulders , palms down and forward ; your feet are the same width as your shoulders , your knees are under the pelvis , your abdomen is not tight , look down .

2 . Exhale clip hips , waist does not sag , raise right thigh parallel to the ground . Pause for 3-5 seconds , inhale to return to position 1 .

3 . Loop 1-2 sequence , 20-30 times on each side , 15 seconds rest to change sides . 10-15 times per round , repeat 3 rounds . After 3 rounds , the hips are sitting on the heels , the chest is against the thighs , the forehead is on the ground , the hands are straightened , and the ears are placed on both sides , and the rest is 15 seconds (relaxing the hip muscles and stretching the back ) .

Second , prone side lift .

1 . Kneeling position on the exercise mat , relax the shoulders , palm down and under the shoulders ; feet with shoulder width , knees below the pelvis , look down .

2 . Exhale clip hips , waist does not sag , lift right thighs sideways to 45 degrees to the ground . Pause for 3-5 seconds , inhale to return to position 1 .

3 . Loop 1-2 sequence , 20-30 times on each side , 15 seconds rest to change sides . 10-15 times per round , repeat 3 rounds .

The above two sets of movements , as long as you feel the contraction of the hip muscles , the leg lift should not be too high , and the movement speed should not be too fast .

Using the postpartum belly band and how to use it

The first step : first put the abdomen belt in the proper position of the waist ;

The second step is to fix the first layer first .

The third step : After fixing the inner strap , stick the outer two straps to the stomach and the uterus ;

The fourth step : After sticking , feel uncomfortable and then pull it well , or feel that it is not tight and then tighten .

Reasonably arranged diet

When confinement , many expectant mothers consume a lot of animal fat , which causes fat accumulation . Therefore , after the confinement , we should reduce the intake of animal fat and eat more vegetarian food .

Reduce the number of meals , but not a lot at once . Because in the breastfeeding period for the baby’s future , how the mother’s nutrition directly affects the baby’s future physical fitness . You can take a small number of times .

Drink as much watered as possible to maintain the body’s water balance .

Auxiliary means are used to strengthen the weight-loss effect , such as using pure plant weight loss pills .

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