Postpartum new mother when it comes to exercise, will say don't have time.To this end, we specially programmed this according to the adaptation of the pilates training program, easy to learn, to practice anywhere, without being limited by the space, for 2 weeks, can see the effect.Please note that this training program is suitable for the maternal postpartum 5 ~ 8 weeks.
1, target: oblique muscle
Both hands to support the head, right leg unbend, knee to chest, and the ground is 45?Angle.Lift torso, will be your right elbow twist in the direction of his left knee.Keep the torso upward position, repeat the exercise in another side.Each side do two groups, each group of 8 ~ 10 times.
2, target: abdomen, waist
A, lie low is on the mat, the waist down.Up the legs, knees bent 90?, then the knees toward the chest, and keep it for 5 seconds.
B, his arms on the sides, palms facing down.The legs straight, and slowly lift, contractive abdominal muscle, notice tiptoe tensed.Each group of 10 times, do the two groups.
3, target: abdomen, hips, shoulders, chest and legs
The ground palm, legs stretched forward, slightly forward with his fingertips.As much as possible to raise right leg up, lift the crotch from mat.The body's centre of gravity on his left foot, leg, stick to 2 seconds.Right leg to restore to the ground, and then control the speed.In the other side of the left leg repeated practice.On each side of action of two groups, each group of 4 ~ 6 times.
4, target: hip, hip, abdominal and thigh
A. sitting position.Bend right knee.Put his left hand in the back of the neck, arm raised in the head, right arm elbow up, chest open.Keep the balance of the body, maintain this pose, count for 2 seconds.Each side do two groups, each group of 4 ~ 6 times.
B. sitting position.Left leg straight, right leg lateral flexion.Left arm raised elbow flexion in the neck.On the right hand in his right knee, and forced down to the right direction.Each side do two groups, each group of 4 ~ 6 times.
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