Postpartum weight loss fast weight loss method postpartum weight loss yoga exercise

We all know that women's figures will be out of shape during pregnancy. Many women will lose weight after giving birth. There are many ways to lose weight quickly after giving birth. The best way is to exercise. Let's take a look at the quick weight loss methods after giving birth and postpartum weight loss yoga exercises.

Postpartum weight loss breathing recovery technique (abdominal breathing):

1. Kneel or sit cross-legged on a mat with your spine straight.

2. Exhale, then inhale gently, feeling your abdomen slowly expand and bulge outward, with your fingers spread apart. During this breath, your chest and rib cage should not expand.

3. When you exhale, slowly lower your abdomen and pull it inward, touching your fingers again. Repeat 6-10 times.

Action 1

Stand naturally and take a big step forward with your right foot. Hold the ball with both hands and make a circle clockwise, then counterclockwise.

Effect: Stretch the body and exercise the abdomen.

Action points: Stretch your body as far as possible, stretch your arms and draw circles.

Action 2

Stand naturally, raise one hand, with the arm close to the ear. With the other hand, hold a small ball and tap it gently on the buttocks. After 20 taps, switch to the other hand and repeat the exercise.

Key points of the action: The raised hands should be close to the head, so that the action is effective.

Action Three

Stand naturally with your legs open, about shoulder width apart. Hold the fitness ball with both hands straight, raise it to your chest, and rotate your upper body to the left and right. Do this from slow to fast for 5 minutes.

Effect: Can stretch the arms, waist, hips and legs.

Action points: Keep your arms straight and the fitness ball held flat in front of your chest, otherwise there will be no effect.

Action 4

Sit with your back straight and your feet bent, with the soles of your feet facing each other. Inhale and stretch your hands on both sides of your body. Exhale and slowly bend your upper body down, stretching your hands to both sides until you bend down to the maximum. Hold for 3-5 breaths, then return your body to a sitting position. Repeat the exercise several times.

Key points of the movement: The soles of both feet must be facing each other, feel the thighs stretching, and let the blood flow back to the abdomen, so that the movement is effective.

Action 5

Kneel on the ground with your left leg, straighten your right leg, point your toes outward, and keep your left knee and right leg in the same straight line. Inhale, raise your arms parallel to the ground. Exhale, place your right hand on your calf, slowly bend your body to the right, and extend your left hand to the right at the same time, looking at the fingertips of your right hand. Hold for 3 breaths. Then return to the starting position, bend to the left and repeat the exercise.

Yoga for weight loss after childbirth

STEP 1: Vertical position. Lie down with your arms straight at your sides, and raise your legs together to keep them at 90 degrees to your body. (Beautiful legs exercise)

STEP 2: Baby curl. Lie down with your legs bent, hold your legs with both hands, touch your forehead to your knees, and curl your body like a baby. (To train your waist and abdomen and make your body more shaped)

STEP3: V shape. Sit with your arms and legs stretched out as far as possible, keeping them in a V shape. (Beautiful legs exercise)

STEP4: Twist your spine while sitting. Sit with your legs crossed and tucked under your hips. Hold your leg with one hand on the opposite side and place one hand behind your body. In coordination with your breathing, slowly turn your head backwards. (Massage your internal organs: detoxification, slim waist)

STEP 5: Cow Face Pose Variation. Kneeling, put your palms together behind your back, turn from outside to inside, lift your fingertips from bottom to top as much as possible, straighten your chest, and tilt your head back. In the same posture, change the hand gesture behind your back, and pull the opposite hands together behind your back. (Standing up your chest is good for postpartum sagging breasts).

STEP 6: Side waist stretch. Stand on one leg, with one leg tucked in to the side of the standing leg. Support your waist with the hand on the opposite side, and stretch the other hand forward to do side waist exercise. Then change direction. (Practice balance and slim waist)

1. Breathing exercises

Lie on your back with your arms behind your head. Take a deep breath to pull your internal organs upward and let your abdominal wall sink. Then exhale.

2. Leg lifts

Lie on your back with your arms straight and flat beside you, and raise your left and right legs alternately, at a right angle to your body. This will strengthen your rectus abdominis.

3. Chest-knee exercise

This exercise can be started 10 to 14 days after delivery. Kneel with your knees apart, your chest and shoulders on the bed, and your head to one side. This can prevent the uterus from being retroverted.

1. How long after a normal birth can you wear a body shaping garment?

From a health perspective, mothers who have given birth naturally can wear shapewear after one month. It is best to use it after the body recovers, because shapewear puts a certain amount of pressure on the body to tighten fat and loose flesh. The body is relatively weak after giving birth, and the natural recovery of functions will be healthier inside the body.

2. How long after a caesarean section can I wear a body shaping garment?

Mothers who have had a caesarean section cannot wear a body shaper until 6 months after delivery, because they have to wait for the caesarean section wound to heal. The energy consumed and the endocrine function will put the body in a high metabolic state. After the caesarean section wound heals, wearing a body shaper will effectively help the internal organs that were displaced during pregnancy return to their original position, and also help speed up the discharge of lochia.

When the baby has been born for 2 months and the body has recovered, you can start to lose weight gradually even if you are breastfeeding. You can increase your activity level, reduce your food intake, and improve your diet. Chinese people are used to taking supplements during breastfeeding. During this period, you must remember to eat high-fat and high-calorie foods to avoid further weight gain during this stage.