Powerful fight against obesity! 3 exercises a day, lose 18kg quickly after giving birth

There are many pregnant mothers who gain nearly 20 kilograms, but they feel very troubled after giving birth because they cannot lose the fat on their bodies! Professional dance teacher Yang Xinyu (Xiao Ni) gained 18kg during her pregnancy. Based on her experience, she shared the "Postpartum Slimming Exercises". Just do 3 exercises a day and you can lose 18kg within 3 months after giving birth, allowing postpartum mothers to lose weight healthily!

I gained 18 kg from eating and drinking during pregnancy

Teacher Xiao Ni, who has been teaching dance for many years, said that "food supplements" are inevitable during pregnancy. My mother-in-law always helps me prepare rich food supplements, and my caring husband also works very hard to let me rest assured and take care of the baby. So during the pregnancy process of eating and drinking every day, I actually gained 18 kilograms! For me, who has been very particular about my figure since I can remember and who cares about even an extra 0.5 kilogram, 18 kilograms is such a terrifying thing.

Mother's love is great! Teacher Xiao Ni said: "As long as the doctor says the baby is healthy every time during the prenatal check-up, I would be happy even if I weigh 100 kilograms more." Finally, baby "Deng Deng" was born, weighing 3227 grams. He was a healthy and cute baby. However, the 18 kilograms did not disappear instantly when the baby was born. Standing in front of the mirror, looking at the horrifying fat on my body, I was unable to fit into the clothes I wore to class before pregnancy. All my previous confidence was gone, and the figure that I was most proud of was gone. Therefore, I actively wanted to restore myself to my previous figure in a short period of time.

During childbirth, her pelvic cavity was damaged due to excessive force, which caused a recurrence of an old waist injury. In addition, she had been eating and drinking throughout the pregnancy, which made her breathless if she walked a little bit. So she started to plan some slimming exercises so that she could do some simple exercises during the confinement period. After leaving the confinement center, she continued to do these slimming exercises to restore her figure.

Six months of golden key period for postpartum weight loss

The golden critical period for weight loss after childbirth is 6 months. You must master the weight loss within 6 months after childbirth. During this period, because mothers' metabolism is still relatively fast, in addition to controlling their diet, they must also exercise moderately to achieve better weight loss results.

How did Xiao Ni do it? In her new book "Postpartum Slimming Exercises for the Waist, Abdomen, Buttocks and Legs - Powerful Fat Burning" she said that "Postpartum Slimming Exercises" combine Pilates, yoga, stretching, muscle endurance training and other movements to strengthen local areas. Most of the movements are simple and easy and can be completed in 3 movements.

The following is a demonstration of local slimming exercises by Teacher Xiao Ni, including belly slimming exercises, butt lift exercises, and leg slimming exercises, which target obese areas with strong impact.

★【Slimming Belly Exercise】Lying on your side and lifting your hips

The hip-lifting action is to use the strength of the abdomen to support the hips, which can reduce the fat accumulated in the abdomen and create a charming vest line.

Reps: 20 times for five rounds, with 15 seconds of rest in between.

Breathing: Pair with puppy breathing.

1 Lie on your side with your legs bent, knees pointed downward, lower elbows on the ground, and upper hands on your waist.

(Photo provided by Chengshi Publishing)

2 Place your top foot with your knee facing up, toes pointing down, and sole of the foot in front of the thigh of your bottom foot.

(Photo provided by Chengshi Publishing)

3 Lift your hips off the ground and bounce upward 20 times. After returning to the ground, switch sides and repeat.

(Photo provided by Chengshi Publishing)

【NOTE】：

Each step can be paired with "puppy breathing", which means rapid breathing, sucking the air quickly into the lower abdomen, and then exhaling quickly, much like a puppy panting. This breathing method is similar to rapid breathing with quick inhalation and exhalation, which can strengthen the abdominal muscles.

★【Slimming Legs Exercise】Lying down and lifting your feet

This movement is specially designed for breastfeeding mothers after childbirth and can be done while lying down to feed. The bending and straightening movements of lifting your legs can effectively strengthen the quadriceps. In addition to making your leg lines look better, exercising this part can also strengthen your knees and prevent knee pain.

Reps: 20 times for five rounds, with 15 seconds of rest in between.

1 Lie on your side in a lying position with one leg bent and the other straight.

(Photo provided by Chengshi Publishing)

2 Inhale first, and when exhale, bend your legs close to your shoulders.

(Photo provided by Chengshi Publishing)

【NOTE】：

Your feet can be brought as close to your shoulders as possible. If you are not flexible enough, just bend your feet as much as possible and bring them closer to your shoulders.

3 Lift your legs up and straighten them, bend your legs while inhaling, and return to the starting position while exhaling.

(Photo provided by Chengshi Publishing)

【NOTE】：

If you have trouble keeping your balance, lean your body against a wall or place something behind you.

★【Buttocks Exercise】Kneeling and raising your feet

Repetitions: 5 rounds of 10 reps each, with 15 seconds rest in between.

Advanced: Place a yoga block under the knee of the active foot.

1 Kneel down, place your left hand on the outside of your left thigh, and your right hand on your left thigh.

(Photo provided by Chengshi Publishing)

2 Inhale, lift your right foot off the ground, and circle your knee from the front to the back. Exhale and return your right foot to its original position (switch sides after 10 times).

(Photo provided by Chengshi Publishing)

【NOTE】：

You can place a yoga brick under the knee of the active foot to exercise the muscle group, but the knee of the active foot should not touch the yoga brick!

(Photo provided by Chengshi Publishing)