7 gentle but effective postpartum belly fat reduction exercises for mothers

Surely many women after giving birth to a baby are no longer confident enough to wear tight dresses due to shame because of their "oversized" second-round measurements. Let's help you regain a slim waist with 7 exercises to reduce belly fat after giving birth!

Normally, the phenomenon of "belly fat" occurs due to the accumulation of fat in the abdomen for a long time, but for women after giving birth, they are also affected by the phenomenon of "belly belly" after pregnancy.

“Abdominal Separation” or “Diastasis Recti” is a phenomenon where the left and right abdominal muscles separate. Normally, the muscles on both sides of the abdomen will be connected by tissues, but during pregnancy, a woman's abdomen is stretched too much as the baby grows inside the womb, leading to them being damaged. separated from each other.

"Abdominal dissection" is not only unsightly to the body, but it is also associated with other diseases. Because the abdominal muscles are related to other parts of the body, if the muscles are separated by more than 2.5 cm, there will be no abdominal muscles to keep the internal organs in place, and the back is also affected, causing pain symptoms. persistent back after birth.

You can check the clearance between the left and right abs by lying on your back with your feet bent on the ground and using your fingers to press on the center of your abdomen (the part just above the belly button) as well as the lower abdomen (the part just below the belly button). ). If you feel a gap when you press on it, it means you have "collapsed", the width of the gap will vary depending on the size of the fetus.

However, "bloating" is an inevitable problem that any pregnant woman has to go through. But you can still completely get back to your dream body if you have a reasonable diet and absolutely no dieting or fasting, and combined with gentle exercise.

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7 exercises to reduce belly fat after giving birth

1. Gentle abdominal crunch bụng

• Step 1: Lie on your back with your back pressed to the ground and knees bent, feet on the ground.

• Step 2: Stretch your arms straight out in front of you and slowly bend your body forward, noting that you don't need to sit up completely, just fold up from the ground at an angle of about 45 degrees.

• Step 3: Slowly lower your back back to the ground.

• Step 4: Repeat step 2 and do about 25-30 times.

2. Plank – simple plank pose

• Step 1: Prepared posture with hands and toes on the floor so that legs and floor create an angle of about 45 degrees.

• Step 2: Tighten your abs and hold the above position for 30 seconds.

• Step 3: Relax your body and repeat this movement about 3 times.

3. Stretch each leg

• Step 1: Lie on your back and press your whole body to the floor.

• Step 2: Straighten the right leg, bend the right knee up slowly so that the right foot is always in contact with the ground.

• Step 3: Stretch your right leg back to the starting position.

• Step 4: Repeat step 2 and do it about 30 times.

• Step 5: Perform a stretch for the left leg similar to step 2.

4. Sit in a chair with an elastic band

• Step 1: Sit on a chair.

• Step 2: Stand with your feet shoulder width apart and use your knees to keep the elastic band tight. You can buy elastic bands here.

• Step 3: Open and close both knees and perform the movement continuously for 30 seconds.

5. Incline push up

• Step 1: Lie on your side, prop your forearms and outer thighs on the ground to support your body weight.

• Step 2: Move the hips up and down rhythmically.

• Step 3: Repeat about 30 times.

• Step 4: Switch sides.

6. The action of “cutting firewood”

• Step 1: Stand up straight, feet shoulder width apart, arms straight out in front, and hold the yoga ball firmly. You can buy yoga balls here.

• Step 2: Twist your body to the right, and at the same time raise the hand to raise the ball to the same side.

• Step 3: Twist to the left, and at the same time lower the ball low to the same side.

• Step 4: Repeat step 2.

• Step 5: Switch sides (twist to the right first), repeat about 20 times on each side.

7. Abdominal stretch

• Step 1: Start in a crawling position.

• Step 2: Bend your body into a U, face up to the sky and inhale deeply.

• Step 3: Bend in the opposite direction like a bridge, bend your neck down so that your chin touches your chest and exhale.

• Step 4: Repeat step 2 and perform the movement about 30 times.

Notes to limit and overcome "stomach bloating"

• During pregnancy, you should apply a scientific diet suggested by your doctor so that your body does not gain too much weight and the baby is still healthy.

• During pregnancy, you should still do gentle activities such as meditation, gentle yoga to both help maintain the flexibility of the body and relax the mind.

• After giving birth, mothers should continue to exercise at a moderate level (such as the exercises above) to gradually recover fitness.

• Absolutely avoid the case of being too impatient to perform heavy and difficult exercises, because the postpartum body is still very weak, so it will be vulnerable.

Pregnancy and childbirth can be said to be the greatest happiness of women, so don't let that happiness be hindered just because of fear of body shape later. We can completely overcome it by combining a reasonable diet with moderate exercise according to the exercises that have been suggested to you above.