What are some simple weight loss exercises after childbirth?

The greatest person in the world should be the mother. Every mother goes through ten months of pregnancy and goes through all kinds of pain to give birth to her baby. However, there are still some problems after having a baby. One of the most common problems is body shape change, thickening of waist and legs, and weight gain. So how can you get back to your previous slim figure after giving birth? Let’s learn some moves to get back in shape!

Steps/Methods

1. Cobra Pose

1 Lie on your stomach with your hands under your shoulders and your legs together.

2 Inhale, slowly straighten your arms, and stretch the entire front of your body upward, look upward, keep your pubic bone on the ground and stretch your feet backward. Maintain this position and breathe normally for 6 to 8 times. (Every time I do this exercise, I can hear the sound of the vertebrae above the coccyx being stretched, and it feels so good to stretch my whole body!)

3. Exhale, slowly bend your arms, let your waist, chest, and neck return to the ground in turn, and return to the prone position. Repeat this posture 3 to 5 times.

2. Boat Pose

1 Sit up straight with your back slightly tilted back. Bring your feet together, bend your knees and place your feet on the ground, and place your hands under your knees.

2 Inhale. Lift your calves until they are parallel to the ground, with your toes pointing upwards. Lean your upper body back at a 45-degree angle to the ground, and tighten your abdomen to focus on balancing your entire body. Advanced exercise: exhale, lock your heels, and stretch your feet out and straighten them at a 45-degree angle, with your torso and feet forming a "V" shape. Lift your arms and stretch them forward parallel to the ground. Gather strength in your torso and straighten your back and chest. Squeeze your feet together. Keep breathing naturally. Hold this position for 10 seconds or more.

3. Spinal Twist

1 Sit on the ground, stretch your legs forward, and keep your back straight;

2 Bend your left leg, place your left foot outside your right leg, and bend your right leg toward the left rear;

3. Place your left hand on the ground behind your body, and lock your left knee with your right elbow;

4 Exhale and turn your body to the left and back as far as possible, thereby twisting your spine;

5 Turn to the limit and hold this position for a few seconds;

6 Inhale, turn your body back to the original position and retract your left leg; then do the opposite direction.

4. Flat-bed

1 Lie on the yoga mat, place your hands on both sides of your chest, put your toes on the ground, and support your body.

2 Distribute the strength evenly across your palm, tighten the muscles of your chest, back, abdomen, and buttocks, and make your body a straight line.

3. Push your head forward and feel your yoga neck extending infinitely forward from the spine. Eyes naturally look straight down. Relax your throat and eyes.

4 Plank pose is a position in traditional Sun Salutation. Alternatively, you can practice the pose as a single exercise and hold it for 30 to 60 seconds.

5. Hero Twist

1 Stand up straight and take a big step to the right with your right leg, toes pointing forward. Stretch your arms out to the sides of your body, keeping them parallel to the ground.

2 Take a deep breath, while keeping your legs straight, rotate your right foot 90 degrees to the right, and your left foot 62 degrees to the right;

3 Exhale, stretch your arms, and stretch your upper torso to the right until it can bend downward to the maximum. Stretch your left hand behind your back, and reach your right hand from the front of your right thigh to the back, holding your left hand. Lean your body forward, look diagonally upward, stretch your side waist and twist your spine. Maintain this posture for about 15 seconds;

4 Inhale, slowly return your hands, body and feet to the starting position, exhale;

5 Inhale and repeat the above movements in the opposite direction.