Illustration of postpartum abdominal tightening exercises

The biggest concern for women after giving birth is simply to lose weight, and the area they most want to lose must be the abdomen. Because the belly is expanded during pregnancy, the mother’s belly is always looser than before after giving birth. In addition, pregnancy and confinement supplementation will inevitably lead to belly fat gain. In order to help mothers lose weight, the following is a detailed introduction to several types of postpartum belly tightening exercises for mothers. We hope that everyone will follow them.

Lie down and half rise

Pay attention to lying on your back and half rising. When exercising, lie down on your back first and then stand up, but do not sit up completely. Your upper body should maintain a 15-degree angle with the road. At this time, you will find that the waist and abdomen require a lot of force, so it is very strenuous, but the effect is more significant than push-ups. A group of 30 exercises should be done 5 times a day. The interval between each exercise should not exceed 1 minute. After doing this, gently massage the waist and abdomen. If you keep doing it every day, it will take effect in ten days. It requires a lot of physical strength. It takes sweat and hard work to become a trendy mother in 45 days!

Powerful Abdominal Smoothing Method

1. Warm up for 10 minutes until the whole body sweats slightly, then tie 5-6 layers of the abdomen with a fresh-keeping bag.

2. Lie down on your back and start doing abdominal muscle exercises, which are divided into supra-umbilical, infra-umbilical and external oblique muscle training. When doing supraumbilical exercises, keep the lower body fixed and do sit-ups, which can help the bulge in the stomach to shrink and flatten. When doing subumbilical training, keep the upper body fixed and extend the legs to do leg extension and overhead lifting exercises, which can help tighten and reduce the entire lower fetal abdominal circumference. The last step is external oblique muscle training. To put it simply, it means doing various waist rotation exercises. It can be used as auxiliary training to make the weight loss of left and right abdominal exercises more obvious.

3. As the saying goes, “70% exercise, 30% kneading. ”How to slim down your belly after giving birth, you should perform abdominal kneading and massage after doing abdominal exercises. The kneading method is to perform 100 circular massages in clockwise and reverse directions, which can help relax muscles and promote fat decomposition.

postpartum abdominal exercises

Here is a detailed introduction to several types of simple exercises that can be done at home. To maintain a normal posture, you must first straighten your upper body, which is prone to hunching, and straighten your back bones. To get rid of the fat in your lower belly and back, you need to start by exercising your abdominal and back muscles. You can decide when to start taking care of your baby based on your child's health. If possible, the sooner the better.

Production of hip fitness sports vaccine

When walking, lift your feet from the base of your ankles, and then transfer the energy to your pelvis and upper body to keep your body in a straight line.

The most important thing: When walking, make the gap between your feet and the floor form a triangle, and pay attention to whether the pelvis remains aligned. Over time, the posture will gradually become more appropriate.

Producing Abdominal Exercise 1 Vaccine

Place your hands on your belly and breathe into your belly while pronouncing. Each time you do it, make five sounds: "A", "B", "C", "D", and "E", and do it ten times in total.

The most important thing is to keep your feet firmly planted, which will make it easier, and make sure your abdominal muscles are moving when you make a sound.

Producing Abdominal Exercise 2 Vaccine

1. Straighten your hands upwards and open them slightly shoulder-width apart to correct your posture.

2. Stretch your hands behind you with your fingernails facing down.

3 Stand on tiptoes and do the position of 1.

4. Stretch your hands back, and this time stand up on your heels with your heels turned up. (The most important thing: When turning your heels up, be careful not to lift your buttocks. )

5. Keep your heels tilted upward, and straighten your hands upwards and open them slightly.

6 Stand on your tiptoes and stretch your hands back. Do steps 1 to 6 ten times in sequence.

Combining the above various exercises, practicing every day, and persisting for a period of time will definitely shrink the abdomen effectively. Let's work together.