Say goodbye to big-bellied women and girls with elephant legs! Postpartum slimming, leg slimming, buttocks lifting at one time

"After giving birth, my belly has become big and saggy, and my butt and thighs are as fat as pork belly. My husband sighs every time he sees me wearing a skirt." Many people eat and drink a lot during pregnancy, only to realize they have over-gone their figure after giving birth. Want to effectively get rid of fat on your belly, thighs, and buttocks? Lets Go! Let your fitness trainer guide you through 5 sets of slimming exercises to help you regain your girlish figure.

[Experts answer questions]

Q: Why are the abdomen, buttocks and thighs particularly prone to gaining weight after childbirth?

A: It takes about one month to recuperate after giving birth. Since there is less activity during the confinement period, either lying down or sitting, as muscle mass is lost and physical strength decreases, fat is easily accumulated in the less active parts such as the lower abdomen, buttocks, and thighs.

Q: When can I start exercising?

A: Li Wanru, a coach at the Sports Center of the Health Development Department of Taiwan Adventist Hospital, said that as long as the wound heals well and the body does not feel uncomfortable or tired, you can actually walk as much as possible during the confinement period. The feet need to bear the body's weight when walking, which can be considered a kind of weight-bearing training, which can help mothers restore their strength. After the confinement period, you should ask a doctor to assess your physical condition before starting to gradually resume exercise. Generally speaking, a natural birth takes 1.5 to 2 months after delivery, and a caesarean section takes 2 months to half a year. If you feel any discomfort during exercise, stop immediately and consult a doctor.

Q: What exercises should I do to slim down my abdomen and lower body?

A: Mommy can start with aerobic exercise first, and then gradually add lower limb and whole body strength training; aerobic exercise combined with core strength training can help eliminate visceral fat accumulated in the abdomen. As the fat layer decreases, the shape of the abdominal muscles will be more obvious; lower limb strength training can make the lines of the thighs and buttocks become tighter. Aerobic exercise combined with strength training can achieve weight loss results.

Q: What should I prepare before exercising?

A: Many girls like to put on leggings and start exercising, but the material of leggings may not be breathable and the stretchability is not that good, which may restrict them when doing large-scale exercises. When exercising, it is best to wear special sportswear and pants and a pair of suitable sports shoes. Also prepare a sweat-absorbent towel and a bottle of water (at room temperature) to wipe sweat and replenish water at any time.

Q: What are the related matters that need attention?

A: You should assess your physical fitness before exercising. It is recommended that you can brisk walk or ride a bicycle, and maintain this state when you start to feel a little out of breath, to feel whether your heart, lungs and endurance can bear it. If you do not feel uncomfortable, you can gradually increase the intensity of exercise. If you feel dizzy, cramps, shortness of breath, unbearable heartbeat, and every movement is strenuous, you should reduce the intensity of exercise. It is best to stop and rest for a while before starting to exercise again.

Coach Li Wanru reminds us that since the body temperature of ordinary people is relatively low when they are at rest, it is easy to strain muscles if you suddenly exercise at this time. You must warm up before exercising to prepare your body for "movement from stillness". Mommy can take a brisk walk or do some stretching exercises for about 10 to 15 minutes to make the body sweat a little before starting formal exercise. Sugar and protein should be consumed within 1 hour after exercise to replenish the glycogen in the muscles. This is helpful for physical recovery and muscle building. Remember that the sugar content should be more than the protein, with a ratio of about 4:1 or 3:1.

What is the best way to warm up by stretching? Experts say No!

Some people like to do extensive stretching before exercise, thinking that this can make the warm-up more thorough, but in fact, doing this kind of stretching when the body is not ready may cause injury.

＊For the full article, please refer to: [Babies and Mothers] February 2017 issue. www.mababy.com/newkm/

＊【Babies and Mothers】Official website. www.mababy.com/

＊For the full article, please refer to: [Babies and Mothers] February 2017 issue.

＊【Babies and Mothers】Official website.