Postpartum weight loss is a problem that many new mothers have to face. Postpartum weight loss is a problem that many new mothers have to face. It is much more practical to exercise according to a scientific and effective fitness plan than to spend a lot of money on health care products. Look at the essentials of postpartum weight loss and body shaping

Postpartum weight loss and body shaping essentials 1 postpartum weight loss and body shaping essentials 1: postpartum skills

Postpartum diet is naturally very important, because women are accustomed to unrestrained eating and drinking during pregnancy, so they can't go on a diet immediately or reduce their food intake greatly after childbirth. Instead, it is necessary to gradually reduce the amount of food and calories per meal, and of course, choose healthy foods with low calories to avoid the rapid emergence of hunger. For example, fruits and vegetables are the main products at ordinary times, but eggs, meat and dairy products, bean products and so on. It's also important. Distribute calories in proportion and gradually return to the prenatal food intake, and the body's fat will naturally decrease, so there is no need to deliberately diet.

Postpartum weight loss and body shaping essentials 2: how to exercise after childbirth

Postpartum weight loss, of course, must also cooperate with exercise, in order to achieve the goal faster and more effectively. However, you should avoid strenuous exercise for a period of time after giving birth to a child, otherwise it will cause great damage to your body. But you can independently carry out suitable activities, such as doing light housework, simple yoga breathing, going out for a walk and so on. It can also play a role in reducing fat. With the gradual recovery of the body, it is the healthiest and most scientific to increase the intensity of exercise under the advice of doctors. When the body is fully recovered, we can choose our favorite aerobic exercise to consume a lot of fat, shape a perfect figure and become a beautiful hot mom.

Postpartum weight loss and body shaping essentials three: seize the key prime time

After giving birth to a baby, women are immersed in incomparable joy. However, we still can't ignore the important slimming work. It is very necessary to lose weight in the right way. However, we can't be completely passive and lazy, and we can't rush for success. Step by step is the best way. In terms of diet, we should not only consume enough nutrition and energy to restore health, but also strictly control the daily intake of calories, starting from two aspects. You can't do normal exercise two months before delivery, and it's also right to consume calories by breastfeeding or taking care of your baby.

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The first task for women after childbirth is to lose weight. If they master the right methods and seize the prime time to lose weight, their postpartum figure can even become more sexy and elegant, even better than before. But once you take the wrong way to lose weight or feel slack, you will live with fat for a long time, and it will be more difficult to restore your prenatal figure. Therefore, if you want to have a good figure as soon as possible after delivery, you must be fully psychologically prepared and use the right method to lose weight healthily and quickly.

Postpartum weight loss and body shaping essentials 2 leg exercises

This group of jumping exercises can exercise endurance and coordination well.

Stand where you are, jump to the right, and then repeat this action in the opposite direction. Then jump back and forth once, and be careful not to jump too much. After jumping for 20 seconds, you can speed up or slow down the jumping pace and change the length of the jumping distance.

Tip: Clamping your knees when jumping can improve the difficulty of the movement and make the movement achieve better results. When landing, the knee bends to protect the knee joint from injury.

Abdominal exercises

This group of abdominal exercises can effectively eliminate abdominal fat. Lie flat on the blanket, with your back on the ground, your legs together and your knees slightly bent. Hold a volleyball with both hands, push it up slowly from the thigh, and the upper body will naturally rise.

When the volleyball is pushed to the calf, keep the posture for 2 seconds, then let the ball roll back to the thigh and the upper body return to its original position, and repeat the above actions. Pay attention to keep your eyes on the ball during practice.

Tip: When your abdomen starts to feel pain, don't stop immediately. You can repeat the action 5 times at this time.

Skipping rope practice

After each exercise, skipping rope should be a transition, because it can exercise the endurance, coordination, tension and flexibility of the body, and it is a transition and warm-up exercise for the next group of movements.

When skipping rope, you should cooperate with the correct posture: the upper arm and elbow are close to your body, shake the rope with the strength of your forearm, and then shake the rope with your wrist. The height of the jump should be based on the rope just passing under your feet, and your knees are slightly bent.

Various jumping methods should be used alternately, such as jumping with two legs, jumping with one leg, jumping forward and jumping backward. When skipping rope, pay attention to straighten your head, look down sideways and don't shrug your shoulders.

Tip: Jumping rope can make people sweat a lot and their hearts beat faster, but after jumping, stand with your feet apart for a while, stretch your arms up and take a deep breath for a few seconds, and your heart will gradually calm down.

Shoulder exercises

Through this group of exercises, you can shape the shoulder muscles and make them more flexible. Stand in a lunge, with your right leg back, your left knee slightly bent, and your body center of gravity on your left leg.

Hold a dumbbell of 1 ~ 2kg in each hand, palms facing each other, arms extending forward in parallel, and then turn it over so that elbows and fingers are outward. Be careful not to shrug your shoulders when doing this action.

Tip: Repeated exercises are more effective than increasing the weight of dumbbells. When the muscles feel sore, you can turn your arms back to normal posture and repeat the action.

Arm exercise

This is a comprehensive strength exercise of arms and shoulders. Stand in a lunge, with your left leg back and your right knee slightly bent. Grasp both ends of the tension rope with both hands, the left arm naturally hangs down and is placed on the side, and the right hand pulls one end of the tension rope obliquely to the upper right until the arm is shoulder height. Then slowly put down your right hand, return to the starting position, exchange arms, and then continue the above actions.

Tip: Before you start practicing, you should adjust the tension rope to a suitable length.

Chest exercises

The best way to exercise chest muscles is push-ups.

Lie prone on the mat with your hands shoulder-width apart to support the ground. Put your legs together, put your feet on the ground, and support your body with your hands and toes as fulcrums. When your arms are at 90 degrees to your forearms and your arms are shoulder height, lift your left leg. When doing this action, keep your back straight and keep your eyes on the ground.

Tip: Don't give up practicing because you are not used to this action. This set of movements is unlikely to hurt your wrist.

Neck exercises

Because of facing the computer for a long time, people's neck muscles are not easy to relax fully in general exercise, but the following exercises can stretch and exercise the neck muscles and effectively relieve muscle tension.

Lie prone on the blanket, with the tip of your nose on the ground, your feet straight, your arms stretched forward, and your hands tightened with tension ropes. Lift your face slightly, raise your arm, lift the tension rope to chin level, and then lower your arm. Note that the head and spine should be at the same height.

Tip: After the exercise, put down the tension rope, shake hands, stretch forward, do relaxation exercises and effectively stretch the ligament.