It is in everyone's nature to love beautyPregnant womenAnd postpartum moms are no exception. However, gestation andThe process of childbirthIt makes many women's figures bloated and deformedPostpartum recoveryThe body has become the focus of many women's concerns. Recently, a post-90s mother posted her baby's ** on social platforms, but she unexpectedly attracted widespread attention from netizens. This mother not only has exquisite facial features, but also has a very hot figure. She has a flat belly and a slender **, which is not at all like a woman who has become a mother. Through her sharing, we learned that she also faced the problem of regaining her body after giving birth, but she relied on controlDietand aerobicExercise, quickly regained the perfect body of the past. For many mothers, taking care of babies and housework leaves them with no time to goFitnessroom doExercise。Today, I'm going to introduce you to 5 ways you can slim your legs and belly at homePilatesMovements, so that novice mothers can easily master and regain a confident figure.
The bridge movement is an effective practice to tighten the hips and waistAbdominal muscleswhile enhancing core stability. If you want to perform this action, you can lie downYogaOn the mat, with your legs slightly bent and your feet flat on the mat. StretchHip joint, using the strength of your hips, gradually raise your waist until your shoulders, abdomen, and knees are in a straight line. Maintain the tightening sensation in your buttocks for 5 to 10 seconds, then slowly lower and return to the starting state.
In addition to the bridge moves, moms can also try other hipsExercise, for example:YogaIn the cat style、AnklesClosure and closureExerciseWait. These movements can help strengthen the hips and coreMusclesto improve the stability of the body while reducing the fat on the waist and buttocks.
Abdominal curl is a type ofAbsThe practice method can help Bao Ma to restore a flat abdomen. While performing the abdominal curl, the mothers can lie downYogaOn the mat, keep your legs slightly bent and your feet flat on the mat. Cross your hands behind your head, bend your arms, and tighten your chin, withAbsThe force rolls the upper body off the mat. After holding for 5 seconds, slowly lower your body. It is recommended to repeat 10 times each time.
In addition, you can also try other abdomenExercise, such as:Push-ups, planks and boats, etc. theseExerciseAbility to exercise effectivelyAbs, strengthen the strength and stability of the abdomen, and help mothers restore a flat and firm abdomen.
Toe dot is one that targets the thighs and calvesMusclesThe practice method can help mothers slim their legs and shape their leg lines. Moms can lie flatYogaOn the mat, bend your legs at a 90° angle, keep your feet straight, and tighten your instep. Keep the posture of your legs stable to:Hip jointFor the shaft, gently touch the toes of the left leg to the ground and then useAbsThe force lifts the leg to the starting position. This movement can be repeated a few times and then switch to the right leg for the exercise.
In addition, other leg exercises such as single-leg squats, side leg raises, and tiptoe movements can be performed. theseExerciseThe thighs can be exercised in a targeted mannerMusclesand calvesMuscles, so that the mothers' legs are lighter and stronger.
Pedal Pose is a comprehensive training method that works the abdomen, back, and legs at the same timeMuscles。When performing the bicycle pose, mothers can lie on their backsYogaOn the mat, fold your hands behind your head, your elbows slightly bent, your legs bend your knees, and your calves parallel to the ground. withAbsThe strength of the force slowly lifts the upper body, the shoulders off the mat, and then rotates the body to the right, lifting the right elbow up while straightening the right leg. Once you return to the starting position, switch to the left side to practice. It is recommended to repeat 10 times each time.
In addition to the bicycle pose, you can also try other aerobic optionsExercise, such as:Let's go, skipping rope and dancing, etc. theseExerciseIt can help mothers strengthen their cardiopulmonary function, burn extra energy, and help lose excess fat.
The side leg press is an exercise method for the waist and buttocks, which can help mothers shape the best curves. Moms can lie on their sidesYogaOn the pad, the lower arms are straight and in line with the body, the lower legs are bent, the heels are aligned with the hips, and the upper legs are straight. withAbsSlowly lift the upper leg up about 10 cm and then slowly lower it. Repeat 20 times on each side.
In addition, other sideways exercises such as sit-ups and leg presses can be performed on the back. These movements can effectively exercise the waist and hipsMusclesto create a striking body line.
AlthoughExerciseIt's important to get back in shape, but it's just as important to keep your diet in shape. Just like elementary school math problems, the water intake pipe is food intake, and the drain pipe isExerciseConsumption, only if the consumption is greater than the intake, the weight will be lost. In the process of recovering their figures, mothers should reasonably control their food intake and choose nutritious and low-calorie foods. It is recommended to eat more fruits and vegetables, lean meats, legumes and whole grains, and limit the intake of foods high in sugar, oil and salt. In addition, it is important to maintain adequate water intake to help metabolize waste and regulate hunger.
Through the above introduction, we have learned that even pregnant women can be passed through the appropriateExerciseand diet control to restore figure. Do it at homePilatesExercise, such as bridge movements, abdominal curls, toe tapping, bicycle pose, and side leg raises, can help moms slim their legs and belly. At the same time, mothers also need to pay attentionDietcontrol, selectionHealthand maintain a moderate intake. Only by reasonablenessExerciseand diet control in order to effectively regain body shape and maintain self-confidence andHealth