Not only help mothers get in shape, exercise is also an effective way to improve the "sagging" round after birth. MarryBaby suggests 6 exercises for firming round 1 after giving birth, please refer to me!
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3. Chest exercises with dumbbells
4. Do push-ups against the wall
During pregnancy and after birth, ducts develop for breast feeding, causing breasts to expand and tighten. Repeated breast engorgement can change breast shape after a mother wean her baby . Moreover, the wrong breast feeding is also one of the "culprits" that deform the first round of mothers after birth. Fast weight loss is also the cause of smaller, looser breasts.
According to experts, in order to have a toned round after giving birth, besides a reasonable diet, a regular exercise regime is indispensable. Exercise is not only good for health, helping mothers quickly get in shape, but also an effective way to tone breasts. In particular, mothers do not miss the following 6 postpartum firming exercises!
Lie on your stomach, hands on the floor, wider than shoulders. Hands are straight at right angles to the floor, legs stretched out, toes tiptoe. Note, keep your head, back, and legs in a straight line.
Lower yourself so your chest is close to the floor. Hands create a 45 degree angle from the body. Hold for 5 seconds, then return to starting position. Repeat 10 times, then rest for 90 seconds.
Simple push-ups won't take you long, and there's no need to buy expensive equipment
Not only helps reduce belly fat, T-Plank is also a postpartum firming exercise and strengthens the muscles in the arms, buttocks and legs.
In a pushup position, your legs are wider than your hips. Keep your hips steady.
- Raise your right hand towards the ceiling, eyes following your hand. Hold for 10 seconds.
- Return to the starting position, switch sides, repeat one more time. Repeat this movement 5-10 times.
- In a supine position, knees bent, legs parallel to the ground. If you are not on the floor, you can lie on a chair of a moderate height with your feet touching the ground.
- Two hands holding weights up, eyes looking straight.
- Slowly lower your arms to the sides of your chest, elbows slightly. Keep hands at chest level. Return to starting position, repeat 10 times.
Instead of dumbbells, you can use 2 500ml water bottles
One of the simplest postpartum breast improvement exercises is the wall pushup. Instead of using a flat floor as a floor, simply place your hands on the wall, then bring your body forward and back steadily.
- Stand up straight, feet half-closed, arms open to shoulders. Put your hands on the wall. Note, keep your hands and shoulders aligned.
- Bring your body forward, your elbows bent at an angle of 45 degrees. Hold for 5 seconds, then return to starting position. Repeat 15-20 times / day.
In a prone position, arms and legs are straight and wide open.
Slowly raise your legs and raise your arms up, trying to lift as high as possible. Hold this position for 3-5 seconds. Then return to the starting position. Repeat this 8-10 times.
This exercise is not only good for the bust but also great for the back
- Kneeling on both feet, hands behind.
- Leaning back, hands clinging to the floor. Try to raise your chest, arch your back. Head lowers to the back. Hold for 30 seconds.
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