After the birth of a child, I did not recognize my body: yoga and specifically these asanas helped me regain a flat stomach

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After the birth of a child, I did not recognize my body: yoga and specifically these asanas helped me regain a flat stomach
After the birth of a child, I did not recognize my body: yoga and specifically these asanas helped me regain a flat stomach
Anonim

Belly fat is one of the most common problems that women experience after pregnancy. Getting rid of it is difficult, even if you exercise regularly and eat a balanced diet. It was not hard training that helped me achieve a flat stomach after the birth of a child, but simple yoga asanas. They tone muscles and promote weight loss, and also help get rid of stress.

Plank Pose

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Plank Pose is a versatile asana that helps strengthen the muscles of the entire body. Daily exercise has a positive effect on the hips, buttocks, shoulders, back and abdomen. It is made simply and does not require special equipment.

Place your feet and hands on the floor. The initial posture is similar to the one that people assume when preparing to do push-ups. The palms should be parallel to your shoulders. Take a deep breath and lower your head. Look at your palms. The abdominal muscles should be tense. Perform the exercise for 15-30 seconds, while carefully monitoring your breathing. It should be calm and even. It is recommended to perform 3-5 visits every day. The break between them should be no more than 30 seconds.

Wind Release Pose

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Wind Release Pose helps relieve lower back pain. This asana is recommended to strengthen the abdominal muscles, thighs and buttocks.

To do this asana, lie on your back and straighten your legs. The heels should touch each other, and the arms should be extended along the body. Take a deep breath and then slowly exhale as you bend your knees and bring them up to your chest. Grab them with your hands and press harder to the body. Hold this position for 60-90 seconds. The abdominal muscles should be tense. Watch your breathing, it is important that it be deep and slow. Then exhale, lower your knees to the starting position and relax. Then repeat the asana.

Boat pose

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This asana will help you strengthen not only the abdominals, but also the muscles of the legs and back. First, lie on your back and relax. Equalize your breathing. Then, as you inhale, raise your legs. It is important to ensure that they are straight and not bent at the knees. Slowly raise your body and put your hands forward. They will help you keep your balance. Hold the pose for 15 seconds and then return to the starting position. Rest for another 30 seconds and then repeat the asana. In total, it is recommended to do 3-5 sets.

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Bow pose

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This asana is ideal for strengthening the abdominals, and also has a positive effect on digestion, speeding it up. To do it, lie on your stomach. Raise your legs, grasping your ankles with your hands. Tighten your abdominal muscles and try to control your breathing. It should be deep and even. Look forward, not down or up. Hold the asana for 15-30 seconds, then relax and lie down on the floor. Rest and repeat 3-5 more times.

Cobra pose

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This asana strengthens the abdominal and back muscles. But it is not recommended for those people who have suffered a back injury in the past. It is also contraindicated for pregnant women.

To perform this asana, lie on your stomach and lower your head down. Then try to stretch your legs as much as possible. The palms at this time should be at the level of your shoulders. Lower your toes and chin to the floor. Try to breathe deeply and slowly. Slowly begin to lift your body off the floor, transferring the entire weight of the body to your arms and stomach. Stretch as much as possible and stay in this position until you feel a strong tension in all muscles. Then exhale slowly and return to the starting position.

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Tall Boat Pose

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This asana will help you strengthen your abs, back, arms and legs. To do it, first lie on your back and relax. Legs should be straight, arms relaxed. Inhale and simultaneously lift your feet and chest off the floor. Look ahead, try to stretch your hands in front of you. This will help you keep your balance. Staying in this position, take 10 slow breaths in and out. After that, rest and repeat the asana 3-5 more times.

Chair Pose

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Chair pose helps to strengthen the muscles of the back, abdomen and legs. To perform it, you need to stand on the floor and stretch your arms up, pressing your palms tightly against each other. Bend your knees and keep your back straight. Hold the asana for 30-60 seconds.

Warrior Pose I

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Various variations of the warrior pose help strengthen the muscles of the abdominal girdle, thighs and buttocks. They speed up weight loss, but also relax your body and mind. Get on the floor, put your feet together. Then move your right foot forward while stretching your torso up. Move your left leg back. Shift your body weight forward. The left foot should be perpendicular to the right. When you take a stable position, slowly inhale and raise your arms up. Stay in this position for 15-30 seconds, keeping your breathing even and deep. Then inhale and come out of the asana. Lower your arms first and then straighten up. Repeat the exercise, changing legs.

Warrior II Pose

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Another variation of the warrior pose, differing by the position of the hands. Its implementation helps to strengthen the muscles of the legs, back, shoulders and arms. Stand in the same starting position as in the previous asana. The right foot should be in front and the left foot behind. But in this case, you do not raise your arms up, but stretch them parallel to the floor. Turn your head to the right and look forward to keep your balance. Do the exercise until you get tired. Watch your breath. It should be slow, even and deep. After that, straighten up, relax the body and rest. Repeat the asana with the left leg forward instead of the right leg.

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