Postpartum weight loss aerobics easily restore your body

Most new mothers after childbirth suffer from obesity. In order to ensure the health of their children before childbirth, mothers forget to feed any high-calorie and high-fat food in their mouths. This eventually led to a large amount of weight after childbirth. The thick arms, the fat waist of the bucket and the invisible elephant legs all ran out. What should I do? How to lose weight after childbirth? Don't worry, Xiaobian introduces an effective postpartum weight loss aerobics to easily let you get rid of fat.

Stretching exercises are more useful

Stretching cannot help you shape your body, lose weight, or burn fat (stretching cannot create real sculpture and burn fat!), But it can stretch and relax the muscles in different parts of the body. The body will no longer be tight and the muscles will no longer be stiff, and you will naturally feel good and more energetic. In addition, according to research, by stretching muscles, it can also provide blood and nutrients to bones and joints, promote joint health, maintain the normal activity of joint cartilage, and prevent bone aging. At the same time, it can also help correct wrong postures, keep the body in good posture, and naturally avoid diseases.

Point

The stretching exercises are easy to learn and do not require special auxiliary props. You can use walls, doors, chairs, etc. to strengthen the stretching movements. It is recommended to move after feeding, holding the child, changing diapers, and helping the child pat the back every day! While performing, keep breathing normally, do not hold your breath, and maintain each stretch position for 10 to 30 seconds.

The first starting position

What it does: Stretch the inner thigh muscles (iliopsoas) to help relax.

Action:

1. The left knee is at 90 degrees to the ground, and the back is straight in line.

2. Lean forward and feel like you are preparing to start running. After maintaining this position for 30 seconds, switch sides.

3. Be careful not to exceed the toes on the same side when leaning forward.

4. It is recommended to practice on a hard mattress or floor, or use a towel if your knees feel uncomfortable.

Second move, upper body stretch

Function: Stretch the muscles of the upper body to help relax the muscles of the upper back and shoulder and neck. At the same time, it can also stretch the inner muscles of the arm, strengthen the inner muscles, and open the butterfly sleeves.

Action:

1. Sit on the floor or in a chair.

2. Keep your back straight and keep your left hand high and stretch it behind you as much as possible. Gently press your right hand on your left elbow.

3. After holding this position for 30 seconds, switch sides.

Third style chest expansion and stretching

Effect: After holding a child for a long time, it is easy for the shoulders and neck to stiffen and the chest to shrink inward. Over time, you will develop a posture with a tiger's back and a bear waist. Doing more chest expansion and stretching can help develop the muscles of the chest and shoulders and relieve soreness and discomfort.

Action:

1. Sit on the floor or in a chair.

2. Raise your chin and straighten your hands behind your back.

3. Stretch your shoulders as far as possible behind you.

Fourth arm extension

Function: Holding a child for a long time will make your elbows sore and uncomfortable. By stretching the arms, it can help relax the inner muscles of the arm.

Action:

1. Sit on a chair or on the floor, relax your shoulders, straighten your back, and look straight ahead.

2. Stretch your left hand as far as possible to the right front of your body. Gently press the left elbow with your right hand.

3. Hold for 30 seconds and then switch sides.

The fifth move is carried out with both hands

Function: A mother who holds her child every day seems to be practicing Syria every day. Over time, she will develop arm muscles. Through the movements carried out by her hands, it can help relax the arm muscles, and at the same time, it can also relax the shoulders and neck and expand the chest. When stretching, you will naturally take deep breaths and relax your body and mind.

Action:

1. Sit on a chair or on the floor, relax your shoulders, straighten your back, and look straight ahead.

2. Place your palms up, coordinate with natural breathing, and stretch your hands slowly to the sides of your body as much as possible.

3. Maintain this position for 10 to 30 seconds. Do it several times a day.

Sixth style: Elbow (inner forearm) Stretch one

Function: This action can help relax the inner muscles of the elbow. It is especially suitable for invincible mothers who carry a pile of heavy objects in their hands when they need to take their children out. It is also suitable for "gold diggers" who often carry big bags of shopping spoils in their hands. Oh!

Action:

1. Sit on a chair or on the floor, relax your shoulders, straighten your back, and look straight ahead.

2. The inside of your left arm is facing up and the palm of your left hand is facing out and down.

3. Gently hold the position of the fingers of the left hand with your right hand and gently pull it in the direction of your body, feeling the muscles of your entire arm being pulled apart.

Seventh Style Elbow (Outer Forearm) Stretch 2

Function: This action helps relax the lateral muscles of the elbow.

Action:

1. Sit on a chair or on the floor, relax your shoulders, straighten your back, and look straight ahead.

2. The outside of your left arm is facing up, and the palm of your left hand is facing down towards your body. The direction of the palm is opposite to that of the sixth stance.

3. Gently hold the fingers of the left hand with your right hand (or gently press the back of your left hand), and gently pull towards your body to stretch to a comfortable angle. You don't need to force it, hold it for about 10 seconds, and then slowly pull it up.

Eighth style stretches the neck muscles

Effect: For mothers who take care of their children for a long time, shoulder and neck pain has become a "common occurrence". If they don't stretch moderately, problems such as fifty shoulders will soon come to their door. This action helps relax the muscles of the neck and in turn helps relax the muscles of the upper body.

Action:

1. Sit on a chair or on the floor, relax your shoulders and straighten your back.

2. Tilt your head to the right, gently press the top of your head with your right hand, maintain this position for 10 seconds, and switch sides.

3. Tilt your head to the right front of your body at a 45-degree angle, gently press (diagonally) the back of your head with your right hand, maintain this position for 10 to 30 seconds, and switch sides.

Ninth Lower Back Stretch

Effect: Lower back pain is a common problem for many mothers. With this posture, it can help relax the lower back muscles, relax the thigh muscles and improve the soreness.

Action:

1. Relax and lie on the bed or the floor, where cushions can be placed on the floor. If it is a mattress, a harder mattress is better.

2. Wrap your hands around your knees and stretch as far as you can towards your body.

3. Keep breathing normally, maintain this position for 30 seconds, and then let go.

Tenth Cat Back Position

Effect: Relax the entire back muscles.

Action:

1. Kneel on the floor with your hands and feet at shoulder width. If your knees feel uncomfortable, put on a towel.

2. Bow your back up, feeling like an angry cat.

3. Maintain this position for 30 seconds and practice several times a day.

Stay away from sore muscles

1. Do not maintain the same position for more than 15 minutes.

2. Change your posture or stretch your limbs every 15 minutes to prevent muscle stiffness and soreness.

3. Stretch on different parts of your body every day to help your muscles relax and adjust your posture.

4. Maintain a correct sitting posture and avoid incorrect posture and force.

5. When feeding while sitting, keep your knees vertical to the ground, avoid sitting cross-legged, and keep your back straight.

[Benefit: Come and see how you should lose weight?]

Want to lose weight healthily? Want to get a weight loss plan to lose 8 pounds a month?