Yoga movements restore postpartum fat figure

While adding a baby and becoming a happy mother, the troublesome problems that affect becoming a beautiful mother also arise. What they generally face are: The weight has increased a lot, abdominal fat has accumulated, the chest has become loose and sagging, and the legs have become thicker... After giving birth or nursing, how to effectively restore the previous beautiful figure is a topic of concern to postpartum mothers. The following are several aspects such as post-natal body recovery time, simple and easy fitness methods and precautions, which are combined with the experience of fitness club coaches and the experiences of some mothers.

1. Vertical. Lying in a recumbent position, arms stretched out at the sides of your body, legs raised together to maintain a 90-degree angle to your body. (Exercise with legs)

Fat, slack, hardness and brittleness are the main problems after childbirth

According to statistics, about 10% of women will gradually "gain weight" and become obese after giving birth. Wang Yuan, one of the top ten yoga stars in the country and head of Tiandi Xinyun Yoga, said that the parts with the greatest changes in body shape after childbirth are the chest, waist, abdomen, legs, etc. If there is corresponding training before childbirth, the body shape will recover faster after childbirth.

Zhou Lili, a physical coach at the Qingniao Fitness Center, said that in addition to being fat and obese after childbirth, there are also other problems such as stiff waist muscles, loose abdomen, fragile ligaments, poor elasticity, and easy maternal injuries. Post-partum fitness training is mainly aimed at restoring body shape and physical ability in these aspects, especially the fitness of some small muscles in the inner layer of the abdomen. The reason why the abdomen becomes the focus is that the uterus increases during pregnancy and the abdominal muscles also stretch until the rectus abdominis muscles separate. The uterus gradually regrows after childbirth, but the abdominal wall muscles become loose and difficult to recover.

2. Baby curl. Lying in a recumbent position, folding your legs with both hands, touching your forehead to your knees, and curling your body like a baby. (Practice your waist and abdomen to make your body visible)

Don't lose weight until at least 6 weeks

The hot girl, known as the "heroic mother", basically regained her previous shape three weeks after giving birth to her third son, becoming the envy of many young mothers. Doctors warn that eating only one meal a day will damage bones and muscles and even endanger the pregnancy of a child. Doing some weight-loss exercise shortly after giving birth may slow down the recovery of the uterus and cause bleeding, while more strenuous exercise will slow down the recovery of surgical sections or vulva incisions. Some joints are particularly prone to injuries, and the situation of mothers undergoing cesarean section will be even more dangerous. Tofik Hawa, associate professor of obstetrics and gynecology at Brown University in the United States, recommends that new mothers should give birth for at least 6 weeks before attending those slimming classes and doing some aerobic bodybuilding activities.

Qingniao fitness coach Zhou Lili said: When pregnant women can enter the fitness center depends on their physical recovery status. Mothers who give birth naturally can start doing postpartum slimming exercises 4 to 6 weeks after giving birth, and mothers who give cesarean section need 6 to 8 weeks. For people with scar constitution, it may be after 2 months. The club requires a hospital's health certificate when accepting pregnant women to sign up.

3. V-shaped. Sitting, keep your arms and legs straight as far as possible to maintain a v-shape. (Exercise with legs)

New Mom Yoga Body Shaping

Wang Yuan, one of the top ten yoga stars in the country and head of Tiandi Xinyun Yoga, recommends a set of yoga exercises that are effective for pregnant women to restore their body shape. Normal pregnant women can perform them according to their physical condition one month after giving birth.

Before practice, do breathing exercises against the background of music: supine position, bend the knee joint, inhale deeply to cause the abdominal wall to sink and pull the internal organs upward, and then exhale. The purpose is to exercise the abdomen to move the internal organs. The following set of movements is mainly for postpartum chest, waist, abdomen, legs and other parts. Cooperate with your breathing, inhale when your muscles contract and exhale when you relax. Each action is 3-5 times, and each time it is held for 15-30 seconds.

4. Sit and twist the spine. Sitting in a sitting position, folding your legs under your hips, embracing your legs with one hand on the opposite side, and placing your other hand on the back of your body. Follow your breathing and turn your head slowly to the rear side. (Massage internal organs, detoxify toxins, and practice waist)

Private tricks

prenatal control starch

Ms. Xu's peak weight was 30 jin longer than before pregnancy. Now the child is more than one year old, and when she goes to work, she returns to about 105 jin. Ms. Xu said that one or two months after childbirth, under the guidance of her sister-in-law, she had done some postpartum exercises. In terms of diet, the last two months before birth, a little control of foods such as starch. She felt that she did not exercise deliberately and that 95% of her body's recovery was natural.

5. Ox face deformation. In the kneeling pose, close your palms behind your back, turn from the outside to the inside, and lift your fingertips as much as possible from bottom to top, while holding your chest out and leaning your head back. In the same posture, the hand gestures behind the back change, and the opposite hand pulls each other on the back. (Chesting your chest is good for postpartum breast sagging).

Massage the pelvis to help contract

Huairou Xu Jinfang's slimming experience is that the first month after delivery is very important. At that time, osteoporosis was weak, and people were lying on their side. Having the family massage the pelvis was beneficial to helping the pelvis contract. If they missed the time, the effect would not be obvious. In addition, she felt that after her child stopped nursing, she controlled her meal intake, increased her exercise, and her weight quickly lost. Another personal recommendation is: Lie on the bed, legs together, lift your upper body, lift it hard, and persist in doing it for half an hour a day for a year to effectively restore your abdominal muscles.

6. Stretch your waist. Stand on one leg, one leg retracted to the side of the standing leg. Support the other hand with the opposite hand, tilt forward and straighten the other hand, and do side waist exercises. Go in another direction. (Practice balance, practice waist)

Adhere to hiking and reduce fat significantly

Fashion designer Hong Yan said she does not like boring and monotonous fitness activities. After giving birth, she chose to listen to mp3 and combine walking and running hiking. From Gaobeidian along the railway extension to the vicinity of Beijing Station, we insist on 4 kilometers a day, do not pursue speed, and choose to walk when we cannot run. After half a year, the weight loss effect is obvious, and we return to the physical condition before pregnancy. (Internship Editor: Wu Jinyu)