5 aerobic exercise demonstrations for postpartum body shaping

Half abdominal curl exercise

Effect: Training the rectus abdominis.

step:

1. Start the movement by lying on your back with your knees bent naturally.

2. When exhaling, place your hands on your thighs and slowly lift your shoulder blades off the ground to lift your body off the ground.

3. Stretch your arms as far as possible toward your knees, and relax back to the original position while inhaling.

Lower abdominal training exercises

Effect: Training the end of the abdominal muscles (the location of the lower abdomen).

step:

1. Start the movement by lying on your back with your legs straight.

2. While exhaling, raise one leg about 45 degrees, and then follow with the other leg 45 degrees.

3. As you inhale, gently place one foot back on the ground, followed by the other foot, and relax back to the original position.

Tips: When doing some abdominal exercises, you will definitely feel severe abdominal soreness, so during the process, do not exceed your exercise load, or over-stretch your muscles and damage muscle fibers. Doing so will not only achieve the effect of slimming your belly, but will also cause sports injuries.

Elbow-knee side exercise

Effect: Training the side abdominal muscles.

step:

1. Start the movement by lying on your back with your knees bent naturally.

2. When exhaling, touch one elbow to the knee of the opposite foot, and lift your shoulder off the ground to lift your body off the ground.

3. Lift the opposite knee off the ground and bring it in contact with your elbow, then inhale as you relax back to the original position.

Buttocks lift exercise

Effect: Training the hip muscles.

step:

1. Start the movement by lying on your stomach with your legs straight.

2. As you exhale, lift one leg and thigh off the ground.

3. Use your hip muscles to push up and hold for 30 seconds, then relax and return to the original position while inhaling.

Bicycle Sports

Effect: Training lower abdominal muscles, leg muscles, buttocks muscles, and hip muscles.

step:

1. Start the movement by lying on your back with your knees bent naturally.

2. At the beginning of the movement, press the instep of the foot and lift the leg.

3. Alternate your feet naturally and rest after 30 circles.

Tips: Through these exercises, you can evenly stretch the waist and abdominal muscles to eliminate abdominal fat and create slimmer and more attractive curves. When doing these movements, inhale through your nose and exhale through your mouth. Adjust your breathing method and breathe in the most natural way.

※Originally published in "Mama Baby Magazine"; for detailed article content, please visit the Mama Baby Pregnancy Life website