Gentle postpartum yoga exercises will be a great solution for pregnant women to improve their health and beauty. However, first of all, mothers need to take time to recover their health before applying.
After pregnancy and childbirth, a woman's resistance is reduced. Mother is easily tired and infected. Choosing yoga as a method of losing weight after giving birth is a woman's best decision.
It not only helps restore the postpartum physique, but also helps firm abdominal muscles. This exercise strengthens your lower back. At the same time increasing stamina and strength, socks are good for women who need to lose weight after giving birth.
Gentle yoga exercises will help blood circulation better. It enhances the endurance of the body, helps you release energy, eat better and absorb nutrients better.
Practicing yoga with smooth rhythmic movements will help the mother's blood circulate. It also helps keep the brain energized and efficient.
Yoga practice helps bones and spine to be strong, muscles and joints more flexible. The exercises will improve the skeleton as quickly as before pregnancy.
Yoga helps to improve the function of parts of the body such as the heart (helps to lower blood pressure) and the lungs (helps to breathe more smoothly).
It reduces the risk of serious illnesses like stroke. Yoga exercise is good for people with high blood pressure, reducing blood sugar levels for people with insulin deficiency in the pancreas.
In any case, all mothers who have just given birth, whether they have a normal birth or a caesarean delivery, are advised to practice yoga. It is important to have the right time for your body to return to yoga as usual.
Women after cesarean delivery will be weaker than normal births. Women who give birth usually only need 4-8 weeks to recover and start exercising. Women who have a cesarean section need at least 4 months for their incision to heal and stabilize before exercising.
Practicing with women who have a caesarean section will feel a bit uncomfortable. You will have pain in the beginning and should be gentle with the pre-recovery exercises. You should not exercise too hard, can damage the wound is in the healing process.
During a cesarean delivery, your doctor may cut off some of the stomach muscles, leading to swelling in your abdomen after giving birth. Therefore, the recovery process is usually longer than that of normal birth.
However, there are some good exercises that you can consider:
Sit on the training mat with your back straight, legs close together and arms outstretched
Take a deep breath, straighten your back, exhale while stretching your whole body forward.
Continue to exhale and at the same time stretch your spine as much as possible, maintaining regular breathing.
Try to stretch your arms and touch your legs, keeping the position for 3-5 minutes.
Repeat this movement 10 times or more to get the best results.
Lie on your back on the exercise mat, hands down your body. Legs should be shoulder length, elbows curl so shins are perpendicular to the ground
The legs are slightly opened so that the center of the body is gradually drawn in the shoulder direction. Mother used her shoulder to support her body, inhaled, and slowly lifted her hips.
When you reach the maximum height, stop, slowly exhale, then lower your body, returning to the original position.
Repeat this movement 10-15 times as you go.
A plank is easy to do. It improves back pain during menstruation as well as relieves musculoskeletal pain.
Lie about, resting your elbows at right angles below the shoulders.
Raise your toes, lift your torso and keep your back, hips, and neck in a straight line. Do not put your hands too close together.
Hold this position for 30 seconds or longer, tighten your abdominal muscles and maintain a steady rhythm.
Raise an arm or kick your leg for even greater effect if your health permits.
Lie on your side on the floor, legs outstretched, arms outstretched over head
Raise both feet up, arms up high, head between hands. Mother pressed until she felt her intercostal muscles tense.
Hold a steady posture for 5-10 breaths.
The boat pose is the answer to the ant waist. This is considered an ideal exercise to lose belly fat for women after giving birth. Besides, it also supports toning thighs, arms.
Lie neatly on the exercise mat, legs stretched and close together, hands close to body
Take a deep breath and exhale while lifting your chest off the floor. Legs raised, do not bend knees
Straighten feet, toes facing out.
Keep your arms straight, fingers spread out toward your toes.
Keep eyes, arms and legs together in a straight line
Pharmaceutical position is maintained for 5-10 breaths
Note this action is not for people who are menstruating, low blood pressure, migraine headaches, pregnant.
To do yoga exercises to reduce belly fat after giving birth, women need to note the following issues:
To lose weight effectively, you should do yoga for 1 hour a day. Because yoga moves burn energy with soft, flexible movements of the body, not vigorous activity.
Therefore, you need to do yoga for at least an hour a day to have a high effect on weight loss. If you don't have a lot of free time during the day, you can split up in the morning when you wake up. Lunch break and evening before bedtime.
You should be diligent in practicing yoga for a long time from 5 to 6 months before you realize the effects. Not only beautiful in stature, your health also becomes much more supple.
Yoga has many postures ranging from easy to difficult. To achieve the effect of high weight loss as well as the endurance of the body, you should practice yoga in a methodical manner and with the guidance of experts.
You should not just stop at easy exercises without learning other more difficult exercises to get in perfect shape.
Practicing yoga after a cesarean section early can be exhausting for young mothers. However, with just a few minutes of practice a day, this sport will help you speed up your recovery.
It calms the mind and body, and may even help deal with postpartum depression .
See more:
Losing weight has never been difficult with 10 familiar foods
Yoga for pregnant women in the last 3 months is healthy and strong
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