Postpartum waist exercise method

Many people joke that other people only gain weight in their bellies when they are pregnant, but they gain weight all over their bodies. Indeed, most pregnant women will face the problem of losing their body shape, so postpartum exercise is something that cannot be ignored. The waist is a very sexy part of women. The thickness of the waist needs to be considered when wearing clothes. The accumulation of fat on the waist during pregnancy is the most serious consequence. Therefore, it is necessary for women to learn some waist exercise methods after giving birth.

Rehabilitation Massage Therapy

1. Press the lumbar sacral area with your palms - Lie on your stomach, overlap your palms and press them on the painful lumbar vertebrae until no pain is caused. Then, one inhalation and one exhalation counts as one time, and do this 10 to 15 times;

2. Rub your back: Rub your back muscles with your palms in the morning or before going to bed, rubbing up and down 50 to 100 times;

3. Rub the muscle knots: Use the tip of your thumb to carefully touch the waist and sacrum. If there are any painful lumps, press them with your fingertips and rub each knot for 1 minute.

4. Push the lower limbs: With the help of others, lie prone, fix the hips, and use the base of the palm to start from the sacrum, through the tun, along the outer side of the thigh and the outer side of the calf, to the other side of the limb;

Aerobics therapy

1. Leg exercises: Lie on your back, hold one leg knee with both hands, bend your hip as much as possible, and make the front of your thigh close to your abdomen. Do this 5 to 10 times in a row, then do the other lower limb; then hold both knees with both hands at the same time, and do this 5 to 10 times at the same time. Do it once every night, or once more in the morning;

2. Sit-up exercise: Lie on your back and sit with your abdomen contracted. Be careful not to use your upper limbs to help, keep your lower limbs straight, and the number of times is not fixed. This exercise can also help reduce belly fat;

3. Waist rolling exercise: Lie on your back, keep your legs bent, curl up your body into a ball, and roll back and forth 10 to 20 times. Lie on your back and use a hot, wet towel (with no water flowing out) to apply to the painful area of ​​your waist and the sacrum slightly below. Place a hot water bag on top and keep warm for about 10 minutes, then continue to apply hot water on both sides of your waist for about 10 minutes each. Finally, lie on your back and do the same with your abdomen. Especially suitable for lower back pain during menstruation. Pay attention to the temperature to avoid burns.