Don’t worry about not being able to regain your pre-pregnancy figure! 7 simple exercises to keep you slim and beautiful after losing weight

Combined with exercise, it can not only help you lose weight but also help your body regain its original shape!

During pregnancy, the mother's bones, muscles, and ligaments are under great pressure. Affected by the secretion of bradykinin, the pelvis and ligaments become loose and less stable, and the spine or nerves may even be compressed due to a large belly. Postpartum exercise is not difficult and every mother can learn it. The focus is on exercising the parts of the mother that may become fat, crooked, or loose, while consuming calories to achieve the goal of weight loss. The spirit of it is persistence. Please exercise at a fixed time every day. If you have time, do more. The effect will be visible.

Postpartum exercise, all-round adjustment of the body's undesirable state

If I don’t gain much weight during pregnancy and can easily return to my pre-pregnancy weight, do I need to do postpartum exercise? The answer is no. Consuming calories to lose weight is only one of many goals. We hope that through postpartum exercise, we can help the body adjust to its undesirable state and even be healthier than before pregnancy.

Don’t wait until you become a mother to start having back pain.

The size of the pelvis is roughly determined after puberty, but during pregnancy, in order to protect the fetus in the uterus and bear the greater weight, the pregnant mother's pelvis will slightly increase. In order to balance the protruding belly, the mother's center of gravity leans forward, causing the lumbar spine to move forward and the thoracic spine to move backward. The curvature of the spine changes, and it bears a great burden.

In the middle and late stages of pregnancy, the body will secrete bradykinin to gradually relax the pelvis to facilitate the baby's smooth passage through the birth canal during delivery, but the bones throughout the body are also affected, especially the stability of the spine and limb ligaments, so many pregnant women are prone to sprains, or low back pain, lower back pain, and pelvic pain.

Only when the pelvis is straightened can you have a beautiful figure

I’ve heard mothers complain that even though their bellies have shrunk after giving birth, they still feel like their waists and abdomens have gotten wider when they look in the mirror. Some people say, "You can tell if a woman has given birth to a child at first glance!" The key lies in the pelvis. To be honest, the chances of your pelvis returning 100% to its pre-pregnancy state are slim, but you should still try your best to restore your pelvis and bones throughout your body (especially your spine) as much as possible. Even after giving birth, you can still have a graceful figure, and more importantly, stay away from muscle and bone pain.

Wearing a belly band during the confinement period not only helps the uterus contract and reduces pain, but it also helps to reposition the pelvis by wrapping around the pubic bone. You have to lie down and adjust and tie the belly belt at the same time. The effect is stronger than a body shaper worn while standing.

Postpartum mothers should pay attention to their pelvis, which should not only be "shrinked" but also "straightened". If the pelvis is not straight, the whole body will be crooked, and over time, problems will arise with muscles, bones, and metabolism.

7 moves to make you "slim and beautiful" from head to toe!

This article focuses on the pelvic floor muscle training that mothers urgently need, as well as the most troubling problem of fattening of the waist, abdomen, buttocks, legs and arms. It introduces 7 simple postpartum exercises, each of which takes only 3 to 5 minutes to complete.

1. Kegel exercises

Kegel exercises are also known as "pelvic exercises". The main action is to clamp the vagina and anus, and train the pelvic floor muscles through repeated contraction and relaxation.

This is an exercise that every woman should learn. It can prevent and treat urinary incontinence, has a preventive effect on uterine prolapse and vaginal relaxation, and is also beneficial to the satisfaction of sexual life. Mothers who give birth naturally may wish to practice more to reduce the chance of postpartum urinary incontinence.

action

① Lie flat on the bed, bend your knees, and slightly open your legs. Imagine the feeling of suddenly interrupting urination and then holding it, to contract the pelvic floor muscles. Continue contracting for 10 seconds, then gradually relax for 10 seconds.

②Do this 10 times per session, 3 times a day.

[Note] Please remind yourself during the initial practice that, except for contracting the pelvic floor muscles, the abdominal and thigh muscles should not be stressed. Once you become proficient, you can exercise at any time, whether standing or sitting.

2. Lift the anus and buttocks

It can help the buttocks to beautify the buttocks curve, exercise the anal sphincter, prevent hemorrhoids and improve bowel movement problems.

action

① Anal lifting: Stand up straight with your head and chest up, legs slightly apart, and hands on both sides of the body. Coordinate your breathing, squeeze your anus when inhaling, and relax your anus when exhaling. Repeat this 10 times.

② Lift your hips: Holding onto a fixed position, lift your left leg backward as high as possible for 10 seconds, then lower it. Repeat 10 times. Then switch to the right leg and do the same movement.

③Do this once every morning and evening.

[Note] When doing the "hip lift" and lifting your legs backward, make sure your hips are straight and not flipped to the side.

3. Lift your butt

It can improve spinal crookedness, straighten the pelvis, correct bad posture since pregnancy, tighten the buttocks muscles, and make the buttocks smaller and more upturned.

action

① Stand with your legs slightly apart, straighten your body and contract your abdomen, tighten your vagina and anus, and grip the ground with your toes. Hold for 10 seconds, then relax for 10 seconds.

②Do this 10 times per session, 3 times a day.

[Note] You can do this exercise anytime and anywhere. You must keep your head up and chest out during the exercise, and especially not tilt your body.

4. Twist your hips

It can eliminate fat in the middle and wide body types, slim the waist and hips, and relax the tight muscles in the waist and abdomen.

action

① Stand upright with your hands on your waist and your feet firmly on the ground. Simulate the movement of shaking a hula hoop and twist your waist in a clockwise direction for 2 minutes.

②Reverse direction and do it counterclockwise for 2 minutes.

③Do this once every morning and evening.

[Note] The amplitude of the twisting of the waist and hips does not need to be too large in the initial stage. You can increase it after you become proficient in it. The principle is not to force it. It is not advisable to use hula hoops after childbirth, as the impact force can easily injure the lumbar spine, abdomen and pelvis.

5. Running in place

Quickly consume calories, strengthen cardiopulmonary function, and slim thighs.

action

① Run on the spot. It doesn’t have to be fast. Keep your balance. Raise your knees as high as possible. Stop and take a breath for 10 seconds after running 20 steps.

② Repeat 5 times as one session, 3 times a day.

[Note] You should wear jogging shoes whether you are running indoors or outdoors. Do some simple warm-up and stretching first. You should feel a jumping and elastic feeling when running.

6. Grab the stars with both hands

It can stretch the waist and shoulders, and is a whole-body exercise.

action

① Run on the spot, lift your knees as high as possible, and while stepping on the ground, raise your hands alternately as high as possible as if you are trying to grab the stars.

② Continue running and grabbing for 3 minutes, 3 times a day.

[Note] Be sure to wear jogging shoes and do not go barefoot.

7. Rotating PET bottle

Firm up the loose muscles in your arms and modify your butterfly sleeves.

action

①Hold a PET bottle of water in each hand and raise them to shoulder height.

② Use your wrist to rotate your upper limbs, do this for 3 minutes, 3 times a day.

[Note] You can do it while sitting or standing. The key is to keep your arms raised horizontally. The amount of water in the plastic bottle depends on your personal tolerance.

The doctor said kindly

Massage like this to avoid postpartum gray hair and hair loss!

Postpartum hair loss is often caused by a sudden drop in hormones, labor bleeding or stress. Postpartum women can promote scalp blood circulation through scalp care massage to prevent severe hair loss, gray hair, and memory loss. It is recommended to do it when you wake up in the morning for best results.

【action】

①Press the tips of your ten fingers on the hairline and gently massage from the forehead to the back of the head.

②Press the pads of your ten fingers on the top of your head and gently massage from the center to both sides.

③Massage continuously for 3 to 5 minutes, several times a day.

This article is excerpted from "Mr. Guo's Complete Guide to Diet for Slimming Pregnancy" published by Apple House Press: Eat the right foods from pregnancy to confinement to nourish the fetus, replenish the body, have a normal delivery, and restore your figure, keep slim without gaining weight in 52 weeks! ”, author: Guo Yueying