How to lift the hips and tighten the abdomen after childbirth?

For mothers after pregnancy, if they do not take good care of themselves, their figure will definitely be out of shape, and fat will be more easily accumulated in certain parts of the body. If you are facing local weight loss, the focus is on the correct posture. As long as the goal is clear, you can lose weight wherever you want. Today, let’s talk about a problem that everyone often encounters, how to tighten the abdomen and lift the buttocks, and I hope that mothers can get back in shape as soon as possible.

Training Instructions: Find a dumbbell and make sure it is of a moderate weight that will challenge you but not so heavy that you strain your muscles. The appropriate weight of the dumbbells at the beginning is 3 to 5 pounds, and then you can gradually increase the weight to 6 to 20 pounds. At the beginning, do 8 to 12 times in each set, then gradually increase the intensity and hold each movement for longer periods of time. This is much more effective than simply increasing the number of times in each set. Do this set of exercises two to three times a week, every other day. You can change the difficulty of the movements according to your physical condition. Based on the recommended moves, you can slightly reduce or increase the difficulty and find the method that suits you best.

Squat: Hold dumbbells above your shoulders with your palms facing up, and stand with your feet wider than shoulder width apart, with your toes pointing naturally to the side. Stand up straight and keep your back ribs tight. Action points: The longer your feet are, the further apart they should be to achieve better results. Squat down with your feet in a horse stance. Press your hands outward, push your chest forward, and tighten your buttocks. Hold for a moment, then return to standing.

Safety instructions: Keep your back straight and do not bend your waist forward. Easy mistake: Bend your knees. Action essentials: When squatting, keep your knees and toes pointing in the same direction. If your knees buckle or you wobble, slow down to keep your balance. Lying position: Lie flat on the mat and place a rolled towel under your back near your buttocks so that your body forms a certain angle with the ground.

According to the above method, the most important thing is the accuracy of the movements. No matter it is a simple downward or upward movement, everyone should stretch the body and do each movement well. Similarly, warm-up before exercise is also essential to prevent unexpected conditions in the body, such as muscle strain, etc.