Advertisements
you survived pregnancy craving, weight gain and mood swings. Now you have a precious baby to show! But as a new mom, your time is limited, so make the most of your time to find challenging but fun exercises where you can be at home with your baby. Take the time to enjoy, open your favorite jam and get ready to sweat. This exercise is aimed at the most difficult major problem areas to change after pregnancy, but with a little effort, you can relax and tighten your whole body. In addition, endorphins and energy boost from exercise are essential for new mothers. Take a look at these 10 exercises that will allow you to return to your baby's pre birth weight - with a new definition.
points: every good (SAFE) exercise starts from warm-up. Be sure to warm up before exercise to prevent injury. Do a minute of kicking, let your body move, let your heart beat (alternate two legs each time you kick). Jog in place for a minute, then do a two minute jump. related: 10 dynamic warm-up exercises, to prepare for your exercise to the buttocks and legs as the goal, side kick helps to prevent cellulite and solid buttocks and buttocks area. How to do it: start with your feet off your hips, lean left, and point right. Then bend your left knee and kick as hard as you can. Each leg was repeated 20 times at the fastest speed in two groups (four groups in total). To challenge yourself, add ankle weight to your kick to increase resistance. related: aerobic abdominal exercise you may notice that your shoulders are pulling forward, or your posture has changed to give birth to your child. Part of the reason is that adding weight in front of your body has challenged your back muscles, and they may not be as strong as they are. Use a resistance band to complete a row of actions to prevent bad posture. How to do it: when you start to sit, the strap wraps around your feet, with a handle on each hand. Hold your hands tight, then contract your shoulder blades, keeping your shoulders down. Do three groups of 15 repetitions as hard as you can. correlation: 9 sandbag actions will crush you for your lower body may be a challenge, because women tend to store more fat around their abdomen and thighs. To burn calories while strengthening your legs, New York City personal trainer Chris Hale cites reverse lunges as he moves to get pregnant. For anyone, reverse lunges are a great workout because they work out the hamstrings and glutes, but they help relieve the pressure on the knees more, "he said. What to do: stand with your feet together. Step back with one leg and bend your knees at a 90 degree angle. Make sure your front and back feet are straight and that your front knee is not over your toes. After you return to the lunge, kick your hind leg forward, place your foot next to the other, and then change sides. Repeat the three groups 10 times at the fastest speed to make your lower body slim and fit. related: routine can be a challenge at the beginning of 10 exercise methods to achieve greater and faster results, so start slowly and then start again. Chest compression is a good exercise. You can adapt to exercise as your strength increases and your body adjusts. Method: lie on your back and grab two 5 to 15 pound weights (make sure the weight is challenging but manageable). Place your back flat on the ground with your palms facing your feet, press the weight up on your chest, and then press it down so that your elbows almost touch the ground. Repeat three groups 10 times. related: do these 11 exercises with your partner the back of the arm - triceps area - is a trouble area for many women, but triceps is a great way to target this area and add definitions. How to do it: find a chair, the end of the sofa, or even the floor. Start with your hands shoulder width apart and your back straight. Your fingers should point to your feet. Bend your elbows back and lower yourself into the triceps. Repeat three groups 10 times. If you can't straighten your legs in front of you, bend your legs to make an adjustment. related: every woman should do 15 exercises to improve her sexual life in the middle may be your most concern. Abdominal muscle twisting allows your entire abdomen and core area to tension and tighten your stomach. How to do it: start lying on your back and stretch your arms forward. Curl up in a sit up position, twisting your body and hands all the way to the left, then to the right. Continue to twist both groups 30 times. To make it more challenging, you can keep your weight or hold the medicine ball. correlation: 41 of the most difficult ab exercises Advertisements there is no better movement for your hips and hamstrings than lifting. Hand down is the best way to lift and tighten your back. Methods: keep your feet as wide as your hips, hold a dumbbell in each hand, and keep your legs level. Choose challenging but easy to grasp weights. Keep your back flat in this sport and make sure your knees are slightly bent. Contract your hamstrings and stand up. Pause and lower to start position. Do 15 repetitions in both groups. correlation: the first 15 actions are to adjust gluteus maximus another good exercise is for your back, especially your gluteus maximus and hamstring. Curly hair. Doing these moves on a stable ball will also challenge your balance and attract your core. What to do: lie on your back with your feet on the stability ball. Lift your hips and press your weight into your feet. Once you're on a raised bridge, contract your hips and hamstrings and bring your heels to your body. Hold for two seconds, then slowly roll the ball out with control. repeat15 times in both groups. correlation: 17 exercises to shape and adjust your trophy it may have been a while, but don't let it scare you. Remember to start slowly and prepare for your pre pregnancy training. Especially for this movement, you may want to modify it so that you can start supporting with your knees. How to do it: start with your hands and knees, with your hands under your shoulders and knees under your hips. Stretch your body so that your hips are flat and your body is in a straight line from your head to your feet (or knees, if you are modifying). Hold on for 30 seconds and do three sets of actions. correlation: 20 best weight exercises correlation: Advertisements warm up
side kick
wide grip stroke
reverse lunge with kicking
triceps ptosis
lifting
hamstring curl
plank
What do you think? Have you just had a baby? Congratulations! How are you going to get back to exercise? Have you tried these exercises? How do these exercises help you recover your baby's front body? Your biggest challenge is to squeeze time out of the day to exercise? Which sport do you like best? Please let us know in the comments below!
Comments