We all know that for women who love beauty, even if they become mothers, they still have to follow the hot mom route. But it’s not easy to be a hot mom. You have to have a hot body first. For mothers after giving birth, losing weight is imperative. So, how to exercise and lose weight at home after giving birth?
How to exercise and lose weight at home after delivery
1. Kneeling push-ups. Kneel on a mat or towel. With your arms in front of you, use your hands to support yourself. While raising your upper body, tighten your lower abdomen and take a deep breath. Repeat 10 times.
2. Lie on your back and raise your legs. Lie on your back on a mat with your hands at your side or under your hips. Lift your legs up and lift your butt off the ground, repeat 10 times.
3. Butt lift exercise. Lie on your back on the mat with your hands by your side, knees bent and feet on the floor. Lift your hips so that only your shoulders and feet are in contact with the floor. Repeat 10 times.
4. Cycling sit-ups. Lie on your back on the mat with your hands behind your head. Extend one leg and bend the other leg toward your chest, bringing your opposite elbow to touch your bent knee. Then use the other pair of arms and legs to repeat the same action 10 times.
5. Exercises of lying on your back and half rising. Keep your body supine, lie down, and keep your body relaxed. Sit up with your upper body without keeping it straight to the ground. The 15-degree angle position is the most accurate, and it is also the position that exerts more force on the abdomen. At the beginning, The waist and abdomen will feel very strenuous, but the supine half-rise action will be more effective than sit-ups. Stick to five groups of exercises, with 30 times as one group.
6. Fast-acting abdominal flattening method. After the warm-up exercises, tie the abdomen with several layers of plastic wrap, lie down, and continue to do abdominal muscle exercises: exercises above the navel, keeping the lower body still, and insist on several sets of sit-ups; exercises below the navel, keeping the upper body still, Use the power of your feet to lift your feet to do leg flexion and extension exercises; external oblique muscle exercises, that is, waist rotation exercises, serve as auxiliary exercises for the upper and lower abdomen.
7. Abdominal kneading method. If your body does not allow it, lie flat and use your fingertips to knead the fat part of your abdomen in a circular motion in one direction for about 200 times, alternating left and right.
How to lose belly fat after childbirth
Generally, abdominal fat is obvious after childbirth. This is due to the short recovery time of the body. After the body has almost recovered 6 weeks after delivery, you can participate in some physical exercise appropriately. You can take a walk, do sit-ups, push-ups, practice yoga, and perform aerobics. Three meals a day should be carefully prepared to ensure balanced nutrition. But during the lactation period, to ensure the normal secretion of milk, you need to eat more soup-based foods. Be sure to eat breakfast and lunch on time, and make sure you get enough sleep. You should also be careful not to eat too fast and chew slowly. Stand for half an hour after a meal and do not lie down immediately. Note that these can also control belly fat growth.
There are many ways to lose weight at present, such as weight loss pills, weight loss patches, surgery to lose weight, acupuncture to lose weight, etc. But the most ideal, scientific and healthy method should be to exercise to lose weight and control your diet appropriately. You can insist on physical exercise for a long time, such as running, walking, cycling, swimming, aerobics, skipping rope, sit-ups, push-ups, etc., but no matter what kind of physical exercise, you should insist on reaching a certain amount of exercise for a long time. Diet should also be controlled, avoid overeating, and avoid eating foods high in fat and sugar. Eat more crude fiber vegetables and fruits.