What exercises can help you get back in shape after childbirth?

After childbirth, mothers are most worried that they will not be able to recover their figure after childbirth. This is also the pain of many mothers. If the figure is out of shape after childbirth, it is easy for girls to feel inferior. If the figure of girls is out of shape after childbirth, many people will be very unconfident. The figure after childbirth is the most difficult to recover. There are many kinds of exercises to recover the figure after childbirth. So what are the exercises to recover the figure after childbirth?

Start with the Basics

Before you start dreaming of a washboard flat belly, it's crucial to get your posture right.

Your abdominal muscles are very active when you bend, twist, and lift. If you had a C-section or a difficult labor, there is still an important exercise you can do to improve your posture and help give you a flat belly.

Please follow the instructions of your bodybuilding coach to perform the movements.

Basic Movement

1. Lie on your back, bend your knees, and place your feet flat, keeping them hip-width apart. Hold your head with both hands, relax your shoulders, keep your pelvis in the middle position, and flatten your abdomen when inhaling.

2. Tighten your abdomen, raise your head and shoulders, and exhale, making sure to keep your back close to the ground. As you lower yourself, inhale.

Avoid resting between exercises, start with 10 reps and then slowly build up to 25 reps.

Once you've mastered the basics, you can move on to other exercises.

Waist rotation exercise

This exercise can help you get your waist back in shape. Start with 10 reps and slowly increase to 30 reps. This will allow you to hold the pose longer, which will strengthen your outer thigh muscles.

1. Lie flat on your back in the same basic exercise position. When you inhale, lift your head and shoulders as high as possible; when you exhale, turn your waist and touch your right knee with your left hand.

2. When returning to the starting position, bring your left hand back to your head. As you inhale, tighten your abdomen. Repeat on the other side, extending your right hand as you rotate your torso at the waist. Keep your back in contact with the ground.

The exercises that can help you restore your figure after childbirth are the ones we introduced above. You can try these methods when you resume exercise after childbirth. Although you can choose diet to lose weight to restore your figure after childbirth, the nutrition of the diet is still necessary, and the diet must be light, but with less greasy and high-fat food, so that your figure can be restored after childbirth.