For many mothers, giving birth to a child is a watershed moment in body and state, and even if the weight is regained, it is really difficult to lose weight in the belly:
It's been 2 years since I gave birth, and my belly is still so big;
It's really hard to lose weight on your belly, and you can't go back after giving birth to a baby;
The child is not big, but it has been loose and inelastic.
Because of the problem of "slimming belly", many mothers are particularly anxious to practice crunches and run to brush fat. But I practiced so hard that not only did my stomach not lose weight, but even my waist began to hurt.
In fact, a big belly is not that you haven't practiced enough, but that the damage caused by childbirth has not recovered.
We invited Yang Zi, a professional maternity and maternity Pilates instructor with more than 10 years of experience, to talk about "the causes and solutions of large tummys after childbirth".
Many mothers have big bellies after giving birth and feel very troubled, but you may not know:
If your belly does not become thinner, it is probably not because you have high body fat, but because your diastasis recti has not recovered, so the fat will accumulate excessively to protect your abdomen.
During pregnancy, in order to support the baby's weight and make room for the baby, the pelvic floor muscles have been over-bearing, and the rectus abdominis muscle will also separate.
Image source: Internet
After giving birth, the uterus and internal organs cannot be reduced immediately, and the separated rectus abdominis and pelvic dislocation will not immediately return to prenatal time.
These changes in the body belong to the damage caused by giving birth.
Take diastasis recti abdominis as an example:
Studies have shown that the phenomenon of postpartum diastasis rectus abdominis occurs in about 60% at 6 weeks postpartum, 45.4% at 6 months postpartum, and 32.6% at 12 months postpartum.
When the rectus abdominis muscle separates and the internal organs of the abdomen lack effective support and protection, then the body will naturally accumulate some thick layers of fat to protect your internal organs.
In fact, this is the same as the rich bag around the neck of many people.
Because the muscles in this area are weak and important, the body will automatically accumulate fat to protect this area.
Therefore, many postpartum mothers still have a very large belly, just because the "diastasis rectus abdominis" has not recovered well.
If you don't deal with the injury first at this time, you go to blind exercise, and it is easy to get injured.
The picture below is the result of a mother's self-fat loss and abdominal shaping according to the methods on the Internet, which does look thinner, but the problem of diastasis rectus abdominis is further aggravated.
Therefore, all mothers must be reminded that if they want to slim down their belly after giving birth, they must first recover from the damage.
You may be worried, it's been a few years since you gave birth, is it still useful to practice again?
Whether it's 1 year, 5 years, 10 years, or more, postpartum recovery and body shaping are necessary, and the sooner you intervene, the better.
There have always been many exercise misunderstandings about the problem of slimming belly, which mothers are often concerned about.
For example, if you want to make your belly smaller and restore your rectus abdominis, you actually need to activate the transverse abdominis muscles, rather than directly training your abs.
What is the transverse abdominis muscle, in fact, it is the deeper muscle group attached to the rectus abdominis muscle, which is also the natural tension band of the transverse abdomen. Let the transverse abdominis muscles be like an abdominal band, pulling the rectus abdominis muscles on both sides to the middle, so as to truly restore the rectus abdominis muscles.
The transverse abdominis muscles belong to the deep muscle group, and the best way is to use Pilates to exercise them with precision.
In fact, Teacher Yang Zi has a course that is especially aimed at mother's postpartum injury recovery: "Mother's Shaping Course (Upgraded Version)".
This course is designed based on Pilates to help postpartum mothers recover the rectus abdominis muscles, restore pelvic floor muscles, reduce body pain, restore abdominal condition, and improve posture and body shape.
Many mothers are particularly troubled by the big belly problem, this course is particularly suitable.
Scan the QR code below to try the course for free.
Scan the code to try it for free
Pilates: Recover first, then get in shape
Scientific improvement of postpartum injuries
As we mentioned earlier, strenuous crunches, running and other exercises are not suitable for postpartum mothers.
Because postpartum mothers may have injuries such as rib valgus and diastasis rectus, blind high-intensity exercise may also aggravate the injury.
Pilates is recognized as the most effective postnatal bodybuilding training.
There are 3 reasons for this:
1. Pilates emphasizes "core muscle group control": postpartum rectus abdominis, back muscles, and pelvic floor muscle recovery are inseparable from core training, and Pilates is very suitable for postpartum recovery for small muscle groups;
2. Pilates focuses on "breathing and exercise": the correct breathing method, combined with precise muscle control, can better exercise the transverse abdominis and pelvic floor muscles to help recover from injuries;
3. The overall movement of Pilates is soothing and not intense: it is suitable for postpartum mother's body recovery, and she can freely control the intensity of exercise.
You may say that the gym can also train the core muscles, and the training equipment is not intense, is it suitable for postpartum shaping?
You must know that the biggest difference between Pilates and the gym is that it has shifted from training large muscle groups to precise control of small muscle groups, so mothers who want to shape and tighten their bodies after giving birth, Pilates is the best choice.
Teacher Yang Zi's "Mother's Shaping Class" adopts the training method of Pilates, the form of exercise is relatively soothing, but the effect is not lost at all, it can accurately stimulate the deep muscles, restore body damage, and improve posture and body shape.
For example, the picture below is a pilates on the ground on the tiptoes, and there will be a slight soreness in the lower abdomen during the exercise, which can be done to create the abdomen from the inside out.
Image source: Screenshot of the video of "Mom's Shaping Class".
Explainer Course | Beginner Core Pointe movements
This training program has 2 features:
Recover from physical injuries first, then correct posture, and finally lose weight: first take everyone to do training to improve postpartum physical injuries, especially the strength of rectus abdominis and pelvic floor muscles. Then, correct various posture problems caused by pregnancy, return the body to a normal neutral position, and finally perform professional postpartum shaping training.
Such an arrangement, in addition to ensuring the safety of sports, is particularly efficient.
Moderate intensity, customized for postpartum people: Considering the mother's physical recovery after childbirth and the needs of the baby, the training intensity and time of the course are carefully designed so that mothers can practice at home.
Image source: Screenshot of the video of "Mom's Shaping Class".
Hip-shaped kneeling side leg raises
I know that many mothers pay special attention to the recovery of the body after childbirth, including the rectus abdominis, pelvic floor muscles, and other particularly important core areas.
Here, I would also like to focus on the exercise program for the core areas such as the rectus abdominis muscle in this course.
Before the course began to exercise, Teacher Yang Zi arranged a rectus abdominis separation test for mothers to help them understand their physical state first.
Therefore, it is also recommended that every mother have a "diastasis recti test". Now this test method is free for a limited time, and it is recommended that you take the test.
After the test, you will know more about your body and whether you need to do a few more rounds of injury recovery exercises.
Many mothers want to know if they can practice if they have diastasis recti. Our course is to solve the problem of diastasis recti.
If you have diastasis rectus 2.5 fingers and 2.5 fingers or less, if you have diastasis rectus 3 fingers or more, you need to seek medical attention and seek help from a doctor.
In this stage of the exercise, the teacher will take you to start with the activation of the pelvic floor muscles, gradually help you activate the transverse abdominis muscle (to help close and improve the rectus abdominis muscle), and then carry out pelvic flexibility exercises to help you relieve postpartum low back pain.
This part of the content is really from the perspective of mothers to help mothers solve the problems they are most concerned about.
After a full set of exercises, the problems encountered by mothers in postpartum diastasis rectus, waist pain and postpartum urine leakage can be improved, coupled with the shaping training specially designed for postpartum mothers, so that mothers can easily rebuild their pre-pregnancy good state.
You can go to the course details page to see how the teacher arranges the complete postpartum contouring plan.
Exercise can be said to be the only thing that will have positive feedback as long as you take action.
It is recommended that you scan the QR code to join the course now, it happens to be a limited-time special event for Lilac Mom's April Parent-Child Day, and you can enjoy double benefits:
Benefit 1: The original price is 299 yuan, now it only needs 179 yuan, the lowest price of the year, only 2 days, and the activity price ends on April 26.
Benefit 2: The yoga balls, elastic bands and foam rollers specially developed by Lilac Mother for postpartum mothers are limited to the first 200 copies of the first order, on a first-come, first-served basis.
Throughout the course, I trained around these three particularly useful props, which were assisted by props and could help my mother make her movements standard, so the props were of great value.
Now take advantage of the lowest price, hurry up and lose weight before summer arrives!
Mom's Shaping Class (Upgraded Version)
The original price is 299 yuan
For a limited time, enjoy the lowest price of the whole year at 179 yuan
The first 200 orders will come with a complete set of teaching aids on a first-come, first-served basis
Scan the QR code to experience it now
You can practice it regardless of the postpartum years
No exercise basics required, newbie-friendly
Considering that many mothers have no sports foundation, each training action is designed in two forms: "explanation version" and "follow-up version":
Explainer version of the video, the lecturer will explain and demonstrate in detail the steps, points and mistakes of each action, follow along, as if there is a professional personal trainer to practice, not afraid of not being able to keep up or practice wrong.
For example, many mothers don't know how to exert force, how to keep their bodies in a straight line, or even how to breathe correctly.
In this exercise explanation course, I will explain a movement thoroughly, for example, I will teach you how to do the correct four-legged support posture and how to do breathing exercises.
The training version takes a shorter time, it is a smooth and complete training class, and after you are familiar with the action points and difficulties in the video, you can directly follow the practice.
Image source: Screenshot of the video of the follow-up version of "Mom's Shaping Class".
First follow the explanation version of the video to master the essentials of the action, and then use the follow-up version of the video to insist on practicing.
Just 15~25 minutes of practice every day, save the time of running to and from the gym, save the expensive personal training fee, as long as you stick to it, you will see the effect.
It is especially emphasized here that except for mothers who have given birth naturally after 42 days and mothers who have had a caesarean section 3 months later, they can participate in the practice without problems in the prenatal examination, as long as the rectus abdominis muscle is separated by 3 fingers and below, it is recommended that you use this course.
Maybe you have been a year postpartum, or more, but as long as the postpartum injury you are facing has not been resolved, you can actively intervene through "Mom's Shaping Class".
Other mothers who have given birth to a baby for a year or even ten years can participate in training as long as they want to slim down their belly, improve their posture and slim down.
Even if the child is eight years old, the teacher will still continue to train in accordance with the method and content of the course, and take the baby to shape and shape the child, so that the body will always maintain a healthy and light feeling.
When doing the gluteal bridge, let my daughter be my "weight"
You can scan the QR code to see the full set of course plans.
After purchasing, the course will take effect immediately, and you can practice it today~
Mom's Shaping Class (Upgraded Version)
The original price is 299 yuan
For a limited time, enjoy the lowest price of the whole year at 179 yuan
The first 200 orders will come with a complete set of teaching aids on a first-come, first-served basis
Scan the QR code to experience it now
Equipped with high-quality tools
Help to exert the right force
For a limited time, three tools are included: Pilates balls, elastic bands and foam rollers. Don't underestimate these tools, they help you to use your strength correctly, replace the teacher's hands, and give timely feedback on movements.
Pilates balls, when you get it, you will feel that it is "very elastic", that is, you need this "relaxed" feeling, and when you use it, you don't need to blow it up, you need to deflat, so as to play a prompting role for our movements, and the stability is very sufficient.
Pilates balls are a particularly commonly used prop in Pilates, such as activating the inner thighs, protecting the waist and other actions, which are particularly helpful.
Our small ball is safe and explosion-proof, and some of the actions in the course need us to sit on the ball to complete, so let our colleague who weighs 180 pounds try it, and it is no problem at all.
The second is the elastic band, which is really used in the course of the range, and its biggest help to mothers is to help everyone better exert force and do the action in place.
And there is a section in the course that corrects the leg force. The teacher will teach you a slightly more complicated way to tie it. As long as you tie it up, you will feel amazing, your legs are balancing the power of twisting, and the more you practice, your two legs will be straighter!
Finally, there is the foam roller, which can help relax the deep fascia, and for postpartum mothers, it is important to choose a smooth foam roller without too many bumps.
The foam roller we chose is made of moderate hardness and softness, and there is no pattern.
It is not like many foam rollers on the market, the material is too soft, it does not play a relaxing role, and it will not be like the kind of foam roller with patterns, which will bring some discomfort to "weak" mothers.
This material and shape can not only help mothers to do a good job, but also reduce the damage to the body caused by the wrong posture.
In summary, whether in terms of explanation or course arrangement, this course is really preparing for the group of mothers, and it is also to allow more mothers to reduce body anxiety and make themselves better!
This time, the matching teaching aids are limited to 200 gifts, first come, first served!
The price of a hot pot, in exchange for this "Pilates + Chanrou" "Mom Shaping Class (Upgraded Version)", is really worth it.
Give yourself a chance to return to your pre-pregnancy best state according to the training plan with the teacher~
Mom's Shaping Class (Upgraded Version)
The original price is 299 yuan
For a limited time, enjoy the lowest price of the whole year at 179 yuan
The first 200 orders will come with a complete set of teaching aids on a first-come, first-served basis
Scan the QR code to experience it now
Subscription Notice
➊ Once the course is purchased, it is permanently valid and can be reviewed at any time. Physical packages of the course will be shipped within 3 business days.
➋ The course video supports "screen mirroring", click the screen projection icon in the upper right corner of the video.
➌ After purchasing, download the latest version of the Lilac Mama App, select "WeChat Quick Login", and click on Member - My Content - Purchased Courses below to find the course.
Planning and production
Curator: Su Ye
Typesetting: Su Ye