In this age of appearance, no one is obligated to go through your fat body and want to discover your excellent heart. Many mothers have had the experience of complaining, after giving birth to a child, the figure is out of shape, it is difficult to recover, in order to provide enough nutrition for the baby, eating and eating has become the responsibility of every mother.
Today's introduction to you is a Korean mother from Akino, is a Korean-American, as a mother of three children, also has the same experience as most women who have given birth, fat, fat, round, full of all her postpartum experience, facing her own tiger back bear waist, elephant legs, and all relatives and friends to meet again with a surprised expression, Akino once collapsed, finally, she began to make a slimming plan for herself.
Everything is difficult at the beginning, but losing weight is just easy to start, it is difficult to stick to it, and Akino, who has three children, has no way to go to the gym often, and can only buy a variety of fitness equipment to exercise at home.
Since then, she has completed her own slimming plan while taking the child, let the children also participate in their own plans, effectively interact with the children, and also let the children see a mother who insists on working hard for the dream, bringing full of positive energy to the children!
Mothers who lose weight after childbirth, there are too many things to overcome on this road, but when you really lose weight, you will thank you for your desperate self now!
Postpartum moms, what to pay attention to when losing weight
Postpartum obesity is a very headache for girls, feeling that after pregnancy in October directly old teenage, and during confinement, nutritional supplementation is excessive, fat accumulation, metabolic disorders...
A 15-year study pointed out that if the postpartum mother has not recovered to her pre-pregnancy weight within 1 year, there is a more than 60% chance that she will remain obese in the future. And with age, fat will gradually accumulate, and it will become very difficult to lose weight.
Therefore, the first year after childbirth is the best period for weight loss, generally speaking, 42 days of vaginal delivery, and 90 days after caesarean section, you can start postpartum exercise recovery.
It is worth mentioning that breastfeeding is very helpful for postpartum recovery. Breastfeeding can consume 400 to 500 kcal of calories per day, which is already equivalent to jogging for an hour.
So breastfeeding is a very good way to burn calories.
Focus on pelvic floor muscle strength during exercise
The pelvic floor muscles are groups of muscles that enclose the entire pelvic floor, collectively known as the pelvic floor muscles. These muscles are like the base of the pelvis, supporting the organs in the pelvis at all times and fixing their positions.
During the pregnancy of girls in October, the fetal volume and weight in the stomach will become larger and larger, which will cause the pelvic floor muscles to be subjected to a certain gravitational pressure, and gradually cause different degrees of damage to our pelvic floor muscles.
Therefore, while losing weight exercises, it is necessary to improve the strength of the pelvic floor muscles, so as to repair the pelvic floor muscles.
How to repair pelvic floor muscles
I recommend 3 movements that are perfect for pelvic floor muscle exercises, because the intensity is not large, and if there is no obvious pain in the muscles, you can practice them every day.
Action 1: Lean back and move back
Support the four legs, tighten the abdomen, and place the stabilizing ball between the buttocks and the wall.
Exhale, sit back with the whole body in the direction of the stabilizing ball, press the ball, hold it for 5 seconds, and keep breathing evenly.
Action Two: Hip Bridge
In the supine position, the head and upper back are pressed to the ground, the hips are bent at 90 degrees, and the hips are pressed down to touch the ground.
Keep your body stable, lift your hips upwards, your upper body is in the same plane as your thighs, and your knees can be opened to your sides.
Pause slightly at the apex, clamp the hips, and then restore the hips downwards, taking care not to push the hips to the ground while restoring.
Kegel practice
Hip bridge posture, lying on the mat on your back, feeling the breath, inhaling through the nose, allowing the airflow to enter the abdominal cavity;
While exhaling, feel the sensation of the core muscles tightening, lifting the anus, and hold for 5 seconds.
If you really can't find this feeling, you can try to block it when you urinate, which is to lift the anus to get the feeling.
Conclusion:
Girls pregnant to give birth, the harm to them is very large, obesity is the most serious problem, in addition, most women will face pelvic floor muscle loss or damage after childbirth, if you can not timely scientific exercise, may accompany lifelong, so from now on as soon as possible to adjust.