Doing aerobic pelvis exercises lays the foundation for postpartum weight loss

◇ Precautions for weight loss after 1 month after delivery

·When breathing, activate the whole body starting from the center of the body

·Slowly move your pelvis and maintain a steady and deep breath

·Raise your heels to enhance your breathing

▌Step 1. adjust your breathing

1. Bend your legs together and lie down on the ground, with your head, shoulder blades, waist and buttocks fully in contact with the ground. Your pelvis lies flat, your calves are placed perpendicular to the ground, your thighs are at a 45-degree angle, and your arms are stretched out. Spread, place it on the left and right sides, and slowly adjust your posture.

2. While inhaling in, bend your arms to the ground, open your hands, as shown in the picture, place them across the lower side of your chest, touch the ribs, and feel the thorax open. At this time, slowly exhale to make the expanded thorax slowly. Then let go of your hands, inhale and exhale again 3 times.

3. When breathing returns to stability and the whole body relaxes with aerobic breathing, gently rub your hands from the ribs down to the pelvis, and slowly exhale. When your hands reach the center of the pelvis, your fingers are close together, your thumbs are open, and your hands form an inverted triangle. Take several deep breaths.

▌Step 2. Crush fat lumps

1. Similarly, bend your knees together, and lie down all over your body. The back side of the upper body and buttocks are stretched on the ground. Hold the chest with both hands, relax your shoulders. While adjusting your posture, you slowly inhale and prepare.

2. Release your hands, naturally open your arms again, stretch them out, and relax your whole body. At this time, the pelvis exerts a slight force and presses it further in the direction of the ground. After a few seconds, relax, put your hands back to your ribs, and repeat it several times.

3. Then in the same way, place your hands under the chest cage and slowly inhale. At this time, your hips are pressed against the ground and your pelvis is in a relaxed and flat state.

4. Release your hands and place them on the ground. Start to exhale at this time. The abdomen pulls the pelvis backward, so that the lower part of the buttocks is slightly lifted up and away from the ground, but the lift should not be too large, and the waist and abdomen feel a slight stretch.

5. Keep the same posture for pelvic exercises, and then add movements of your legs to increase the intensity. Hold your ribs with both hands and inhale, and touch your hips on the ground. At this time, your feet are spaced apart and the stride is as wide as your shoulders; tilt your pelvis back slightly, let go of your hands and breathe out, and your feet together and retract it. Repeat this several times, slowly and smoothly.

▌Step 3. Activate waist and leg joints

1. Lie down with your legs together and bend your knees, stretch your hands beside you, float your pelvis slightly, and slowly inhale and prepare. Then stretch your right leg forward, fully touch the ground on the lower side, press the soles of your feet in the upward direction, and slowly exhale to stretch your whole body.

2. Maintain a lying posture with one leg bent, stretch your arms towards the top of your head, and put your left and right hands together to fully stretch your right leg, abdomen, side waist and arms, and the height of your palms is slightly higher than your shoulders.

3. Then retract the right leg and restore the bent posture. Change the left leg to straighten, fold the left arm to the left side, and always straighten the right arm in the air. Breathe in this posture several times. Return to the original position and redo the movements alternately left and right.

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