Get rid of edema and cellulite after childbirth~ 2 exercises to reduce belly fat and lift buttocks

Pregnant women, with their big bellies, are looking forward to the day when their babies are born. However, the most tormenting things during pregnancy are edema, constipation, and cellulite. Another concern is how to lose weight effectively after delivery, so as to quickly get rid of the annoying big belly and fat buttocks, regain their pre-pregnancy slim figure, and become hot moms.

Get rid of edema, constipation and cellulite during pregnancy and lose weight after childbirth

During pregnancy, because of the extra weight of a child in the belly, the amount of fluid in the body increases greatly, and the circulatory function becomes worse, it is easy to cause edema, constipation, orange peel, stretch marks and other problems. These problems can actually be improved through exercise after childbirth. Although the effects of postpartum exercise may not be seen immediately, through persistent exercise, these annoying problems can naturally be gradually improved.

During pregnancy, it is recommended to gain 1 kg per month on average. Gaining about 10 kg during the entire pregnancy is ideal. If you gain 20 kg, it would be a bit too much. If you care a lot about your weight, you should not gain too much weight during pregnancy, so that it won't be so difficult to lose weight after giving birth.

The key period for postpartum weight loss is 6 months

Many people say that the critical period for postpartum weight loss is 6 months. Zhu Jizhan, director of the Department of Obstetrics and Gynecology at the Yangming Branch of United Hospital, said that this is of course true, because the later you move, the more difficult it will be to remove the fat once it is fixed. He even suggested that you should start exercising after one month. The exception is if there are any problems during delivery, in which case you need to consult your obstetrician and gynecologist.

Professional dance teacher Yang Xinyu (Teacher Xiao Ni) gained 18kg during pregnancy. Three months after giving birth, she created her own "postpartum slimming exercise" and successfully and healthily lost weight back to her pre-pregnancy weight. In her new book "Meat Floss Aunt OUT! The book "Slimming Exercises for Firming Waist, Abdomen, Hips and Legs" teaches everyone "Postpartum Slimming Exercises", which use simple movements to exercise the core muscles and train muscle strength. It is hoped that through this book, every postpartum mother can lose weight simply and healthily and create perfect curves.

The following are some local sculpture exercises, including "belly slimming exercises" and "buttocks lifting exercises" to effectively fight against fat bellies and buttocks:

Partial sculpting exercise, strong blow to fat parts

Teacher Xiao Ni specially designed the "Partial Sculpting Exercises". Most of the exercises can be completed within 3 movements. It is not only simple but also combines Pilates, yoga, stretching, muscle endurance training and other movements. It can exercise the core muscles and enhance muscle strength training. It has excellent effects in fat loss and body sculpting.

"Slim Belly Exercise"

★Waist and abdomen twisting

Reps: Five rounds of 20, with 15 seconds of rest in between.

Advanced: You can clamp a yoga block between your thighs.

Strengthening areas: rectus abdominis, oblique abdominal muscles, trapezius muscles.

Basic actions:

1. Sit with your chest up, feet shoulder-width apart, and feet bent forward on the ground.

2. Stretch out your arms, palms facing each other, and raise them diagonally forward.

3. Inhale first, then tilt your body backward about 15 degrees, turn your body to the right, and extend your right hand backward. Exhale and lower your body back to the original position. Do the same on the other side.

《Exercise for slimming belly》 1. Sit with your chest up, feet shoulder-width apart, and feet bent forward and on the ground. (Photo provided by Chengshi Culture)

《Slim Belly Exercise》 2. Stretch out your arms, with your palms facing each other, and raise them diagonally forward. (Photo provided by Chengshi Culture)

《Thin Belly Exercise》 3. Inhale first, then tilt your body backwards about 15 degrees, turn your body to the right, and extend your right hand backwards. (Photo provided by Chengshi Culture)

★Advanced action:

Strengthening parts: deltoids and biceps.

Advanced version of the action 1 / You can tilt your body angle further to better exercise your waist and abdominal muscles.

Advanced action 2/ Holding dumbbells in both hands can increase the intensity of training.

Advanced version of the action 1 / You can tilt your body angle further to better exercise your waist and abdominal muscles. (Photo provided by Chengshi Culture)

Advanced action 2/Holding dumbbells in both hands can increase the intensity of training. (Photo provided by Chengshi Culture)

"Slim Belly Exercise"

★ Leg lift and abdominal crunch

Reps: Five rounds of 20, with 15 seconds of rest in between.

Advanced: Grab a dumbbell.

Strengthening area: rectus abdominis.

1. Lie flat on your back with your legs straight and your hands flat on both sides of your body. Keep your feet straight.

Fat easily accumulates in the abdomen. Crunches can exercise the rectus abdominis and create abdominal muscles that everyone envies.

2. Inhale, raise your feet 15 degrees and raise your hands up at the same time. Draw circles with your hands from bottom to top.

3. Exhale, bend your legs, bring your knees close to your chest, and circle your hands from top to bottom and place them back on both sides of your body. Bring your knees as close to your chest as possible and move your hands in circles from the outside to the bottom.

1. Lie flat on your back with your legs straight and your hands flat on both sides of your body. Keep your feet straight. (Photo provided by Chengshi Culture)

2. Inhale, raise your feet 15 degrees and raise your hands up at the same time. Draw circles with your hands from bottom to top. (Photo provided by Chengshi Culture)

3. Exhale, bend your legs, bring your knees close to your chest, and circle your hands from top to bottom and place them back on both sides of your body. (Photo provided by Chengshi Culture)

4. Inhale, raise your feet 45 degrees and raise your hands up at the same time. After exhaling, repeat step 3. Keep your lower back pressed against the ground.

【NOTE】：

The crunch exercise usually involves slowly curling up the upper body, without the lower back leaving the ground, and exerting force on the stomach. This action is to lift your feet to make the rectus abdominis muscles work, which can more effectively fight off belly fat.

4. Inhale, raise your feet 45 degrees and raise your hands up at the same time. (Photo provided by Chengshi Culture)

5. Inhale, raise your feet 90 degrees, and raise your hands up at the same time. After exhaling, repeat step 3.

【NOTE】: Advanced action

Strengthening parts: pectoralis major, deltoid, biceps. Holding dumbbells in both hands can increase the intensity of the training.

5. Inhale, raise your feet 90 degrees, and raise your hands up at the same time. (Photo provided by Chengshi Culture)