Pregnant women's yoga repels mother's fat figure

If you don't want to see your fat and terrible figure after giving birth, you should start doing exercise well from the fourth and a half months of pregnancy. At 18 weeks of pregnancy, due to your good appetite and lack of exercise, your weight will gain quickly. Starting to do yoga for pregnant women at this time can keep you away from being obese.

Notice

Pregnant women can do yoga between 3 to 9 months of pregnancy. Exercise can be about 3 to 4 times a week, no more than 1 hour each time. Start with the most basic and simple movements, and the principle is that it will not force or cause physical discomfort. If you want to do this exercise for the first time, you can choose one first and then increase it slowly based on your physical load.

basic equipment

Yoga mats or cleverly spliced floors can be used, but because pregnant women follow the principles of comfort and safety when doing yoga, yoga bricks and towels can be prepared to assist or protect the body during exercise, and the clothing should be light and elastic clothes.

chest

It can make the chest firmer and prevent postpartum sagging.

kneeling position

1. Bend your feet into a kneeling position, support your upper body with your hands, extend your spine forward, and your neck is in line with your body, so that your chest, abdomen and floor are square, and your eyes are facing down. Adjust your breathing to prepare your body.

2. After slowly pulling the center of gravity, bend your hands naturally, as if doing push-ups up and down, suck up and spit down, and do it about 5 to 8 times.

Little advice

The knee joints of pregnant women are fragile. To avoid injuries, a towel can be laid under the knees first.

standing posture

1. Stand with your feet in the form of bow before you. The distance between your forefeet and the wall is about 1 fist wide. Your hands are about the same width and height as your shoulders. Gently bend your palms and press them against the wall. Take a breath after you are ready.

2. Slowly exhale and push your body back until your hands are straight, and then inhale and move back to the front, about 5 to 8 times.

arm

Eliminate the fleshy side muscles of the upper arm so that they do not loosen.

1. Sit straight on the front edge of the chair with the upper body bent with the knees of your right foot bent and the soles facing forward. Keep the left foot straight and the soles of your feet facing outwards. Place the center of gravity on the buttocks. Bend your hands slightly with the tiger's mouth facing inwards. Place them above your thighs as shown in the figure. Adjust your breathing and prepare your body.

2. With your right hand close to your ears, swipe up from bottom to top, and slowly lift your eyes and head according to the gesture. Stop until your hand can no longer move up, stop for about 2 - 3 breaths, return to the preparation action and change sides. Do it 3 - 4 times in total.

hips

It can strengthen the gluteal muscles and improve the buttocks.

1. Spread your legs as wide as your shoulders, bend your hands slightly, with the tiger's mouth facing inward, place them above your thighs as shown, stand in front of a chair without wheels and with the same height as your knees, adjust your breathing to prepare your body.

2. Slowly place your body's center of gravity on your hips, straighten your back and feel that there is a rope on your head straightening upwards, squat down in an extended manner, stop if you can no longer go down, stay for about 2 - 3 breaths, and go back to the preparation action and do it 3 - 4 times in total.

thigh

It can exercise the inner and outer thighs muscles to make the body more slender.

1. straighten the upper body and straighten the right foot to the right front, and bend the left sole towards the inside of the right thigh. If the left foot feels uncomfortable, you can put a yoga brick on the lower foot to assist. Place your hands naturally down to adjust your breathing to prepare your body. (Internship Editor: Wu Jinyu)