Every time I look in the mirror, I can see the meat at my waist
After all, I think too much and do too little.
A kind of
Although, the big belly can be absorbed by time. It takes about 6-8 weeks for the uterus to recover and more than 1 month for the stomach to recover.
However, time can’t smooth the belly. Because of the large amount of tonic during pregnancy, resulting in a lot of weight gain, abdominal accumulation of a lot of fat! Not only that, new mothers will find their abdominal skin will lose elasticity, become very loose.
So in order to flatten the abdomen, the new mother should also actively intervene, want to put her body into the tight jeans before birth? The following plans are necessary!
Breastfeeding + diet control
Control diet, mainly in what to eat, how much to eat.
Mothers who give up breastfeeding: it’s better to keep the diet and maintain the weight before pregnancy.
Breastfed mothers: the amount of food they eat is basically the same as that in the third trimester, or about 500 kcal more than that before pregnancy.
Mothers with strong weight control needs: can slightly reduce their diet, only 300 kcal more than before pregnancy.
I’m crazy to take my baby every day, and I have to count calories. The simple method is as follows:
1. Eat only when you are hungry, a small amount each time, more than one meal a day.
2. Don’t overeat, and don’t get used to overeating.
3. The heat should be controlled and the ingredients should be selected correctly.
Eat more fresh vegetables, appropriate amount of fresh fruits, more coarse grains instead of the main food of white rice noodles, choose lean, greasy and high sugar heavy food for meat, and try not to eat as much as possible.
Waist abdomen movement
Recommend 6 waist and abdomen exercises, new mummies should accept them as soon as possible!
(friendly reminder: for mothers who have caesarean section, it is necessary to wait until the wound recovers about 2 months after delivery before carrying out waist and abdomen movement. )
1. Stand and tuck in
Stand against the wall, keep the neutral position, with the back of the head, back and hip against the wall, and the feet about 30 cm away from the wall. Prepare to inhale. When exhaling, stick the lumbar spine against the wall, and then inhale to restore.
10-15 times / group, 2-3 groups
Note: don’t push the wall with your arms, keep your body close to the wall actively, keep your abdomen as close as possible, and imagine your navel close to the wall.
2. Kneel and tuck in
Four point kneeling position, shoulder, wrist, knee, hip four joints to maintain vertical, spine to maintain a neutral position. Inhale, relax, and exhale forcefully.
10-15 times / group, 2-3 groups
Note: the spine is always neutral, moving only the abdomen. Imagine drawing your navel up to your lumbar spine.
3. Kneeling and leg extension
Continue to kneel at four. Inhale preparation, when exhaling, extend the right leg back slowly; when inhaling, exhale slowly.
4-6 times / group, 2-3 groups for each leg.
Note: keep your body in a neutral position, as if you have a book in your pelvis, and keep it there.
4. Supine and leg lifting
Lie on your back with legs bent and feet at hip width apart. Hands on both sides of the body, spine and pelvis remain neutral. Exhale to lift the leg, bend the knee 90 degrees, and inhale to fall. 6-8 times / group, 2-3 groups for each leg. After the body control is proficient, it can be changed into alternating legs and changing legs in the air.
8-10 times / group, 2-3 groups
Note: do not arch the lumbar spine when the legs fall, and keep the pelvis stable.
5. Supine kicking
Lie on your back with your chin slightly retracted. Hold your hands in front of your right calf and press your lumbar spine against the mat. Inhale and prepare. Push your right leg far away when you exhale.
6-8 times / group, 2-3 groups for each leg.
Note: when holding the leg, press it to the chest as much as possible to help the lumbar spine press to the cushion. Extend the other leg as far as you can while keeping the lumbar spine from lifting.
6. Plate support
Prone, elbow joint perpendicular to shoulder joint. The knee joint supports the ground, and the upper body is parallel to the ground. Stay steady for a minute. If the strength allows, the knee joint can be raised to do full plate support.
The holding time can be extended gradually.
Note: tighten the abdomen, do not collapse the waist or shoulder, and press the pad with the elbow joint force.