No postpartum depression! 3 ways to lose weight and save your curves with exercise

Almost every mother cries with joy when her long-awaited baby is born. However, after a few days, many mothers become depressed and prone to depression due to hormonal changes, body shape changes, difficulty losing weight, and physical weakness. How to quickly regain a good figure and maintain a good mood after giving birth like a star? Zhang Tingyan, the anti-aging hot mom known as the "Taiwan version of Zheng Duoyan", teaches 3 simple weight loss exercises. Start saving your slim curves 15 days after giving birth! (Video/Photographer Jiang Minjun)

The first move is to demonstrate: start walking to lose weight. (Photography by Jiang Minjun)

Zhang Ting'an, a hot mom who once fell into depression due to postpartum obesity, said that after giving birth, women's body tissues become loose, and some muscle groups often have symptoms such as postpartum relaxation, inability to exert force, and body aches. In addition, the fat formed to nurture the baby is difficult to eliminate. Many women experience postpartum depression. At this time, the best way to relieve worry and lose weight is exercise.

Teacher Zhang Ting'an recommends that mothers can try some stretching, light muscle strength training and aerobic exercise starting 15 days after giving birth. This can relieve stress and body aches, and can also moderately train the muscle groups in loose parts, improve the phenomenon of postpartum relaxation, increase fat and basal metabolic power, and help the body return to a balanced state as soon as possible.

[Action 1/Walk to lose weight]

• When to start exercising: Start 15 days after delivery.

• Function: Eliminate edema, reduce the feeling of abdominal sinking, stretch muscles throughout the body, and improve postpartum relaxation.

• action:

  1. Maintain a standing posture, take light steps as you normally would while matching your breathing rhythm, and swing your arms naturally back and forth.

  2. Slowly increase your speed, lift your knees higher, swing your arms wider, and try to stretch your arms as far and as long as possible up and down.

• Note: This movement is very gentle and there is no limit on the number of times you can do it. You can do it as long as your body and environment allow. If you are out of breath, rest for half an hour before doing it again. When doing this exercise, it is recommended to push your buttocks backwards and extend your shoulders forward along with your arms, which can train your buttocks and shoulder and back muscles at the same time.

Demonstration of the second move: a variation of the wall-holding waist twisting technique. (Photography by Jiang Minjun)

[Action 2/Wall-supporting Waist Twist]

• When to start exercising: Start 30 days after delivery.

• Function: Mainly tightens the muscles of the waist and abdomen, increases fat metabolism, and relieves discomfort such as back pain.

• action:

  1. Stand facing a wall with your hands on the wall, keeping your body straight, with your heels as the center, at a 45-degree angle to the ground.

  2. Straighten your arms, concave your stomach, bend your right knee forward, then naturally stretch and lift your right foot backward, extending and lifting it as far as possible depending on your personal flexibility. Lift your right leg backward 10 times, then switch to your left foot and do the same 10 times.

  3. First return to the preparatory position, then do a variation of the wall-supporting waist twist. Lift your right foot to the left and rearward, and turn and stretch your body and head. You can clearly feel the twisting in your waist. Then slowly retract your right foot, with your toes lightly tapping the ground on the right side of your body. Repeat the same action 10 times with your right foot, then switch to your left foot and do it 10 times.

[Action 3/Push the wall and lift the buttocks]

Demonstration of the third move: Push the wall and lift your buttocks. The arms need to bend the elbows and push against the wall in the same way as a push-up. (Photography by Jiang Minjun)

• When to start exercising: Start 30 days after delivery.

• Function: Strengthen the training of the core abdominal muscles and buttocks muscles to achieve the local body sculpting effect of thin abdomen and buttocks.

• action:

  1. Face the wall, support your body with your hands, and make a 45-degree angle with the ground.

  2. Imitate the posture of one-legged push-up, imagine the wall is the ground, lift the right foot back, keep standing on one leg, push the wall with both hands, and support the body with your arms naturally bent. After repeating this movement 10 times, stand on your left foot and push up against the wall 10 times.

• Description: This movement can train the core muscles of the abdomen, thigh strength and support, and arm muscles. Through single-leg stretching and extension exercises, it is also helpful for training the back muscles. In addition, it is recommended to raise your hind leg as much as possible during exercise, which can make the buttocks muscles tighter and the buttocks more upturned.

★《Postpartum Weight Loss》The pregnancy period is the key!