Yoga Coach Reducing belly fat is a difficult problem for women after childbirth. “If you want to be healthy and beautiful, you must exercise”, Yoga is considered the perfect answer to the problem of belly fat.
After giving birth, a woman’s body weight increases significantly. After giving birth, women cannot exercise vigorously, to effectively reduce belly fat, yoga is considered an option worth trying. Yoga comes from India, this sport not only makes the body flexible and flexible but also a way to balance the spirit and balance female hormones. Let’s learn about Yoga for postpartum women with me .
1. Plank
Plank movement.
Plank is an easy movement to perform, improving back pain during menstruation as well as reducing muscle and joint pain.
Lie down, resting your elbows perpendicularly just below your shoulders. On tiptoes, lift your torso and keep your back, hips, and neck in a straight line. Do not place your hands too close together.
Hold this pose for 30 seconds or so, squeezing your abs and maintaining a steady breathing rate.
– Raise an arm or kick a leg for greater effect if your health allows.
2. Boat pose
Boat pose.
The boat pose is the answer to the ant waistline. This is considered an ideal belly fat reduction exercise for women after giving birth, besides it also supports toning thighs and arms. Note that this movement is not for people who are menstruating, have low blood pressure, have migraine headaches, or are pregnant.
– Lie neatly on the exercise mat, legs stretched and close together, hands placed close to the body
Inhale deeply and exhale while lifting your chest off the floor. Raise your legs, don’t bend your knees
– Straighten your feet, toes facing out. Keep your arms straight, fingers extended toward your toes.
– Keep eyes, hands and feet in a straight line
– The posture is maintained for 5-10 breaths
3. The movement “mermaid”
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The movement “mermaid”.
– Lie on your side on the floor, legs straight, arms extended overhead
– Lift both legs up, arms up, head between hands, squeeze until you see the intercostal muscles stretch. Hold the pose steady for 5-10 breaths.
4. Sit with your body bent forward
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Sit down and bend forward.
– Sit on an exercise mat with your back straight, legs close together and arms extended
– Take a deep breath in, straighten your back, exhale while stretching your whole body forward, continue to exhale and at the same time stretch your spine as hard as you can, maintaining a steady breath.
Try to stretch your arms to touch your legs, hold the position for 3-5 minutes. Repeat the movement over 10 times for maximum effect.
5. Hip Lift
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Hip lift.
– Lie on your back on an exercise mat, hands down on your body, legs extended by shoulders, elbows bent so that shins are perpendicular to the ground.
– The legs are slightly open so that the weight of the whole body is gradually turned towards the shoulders, use the shoulders to support the body, inhale and then slowly raise the hips up. When you reach the maximum height, stop, slowly exhale and then lower your body, returning to the original position. Repeat the movement 10-15 times when performing.
