After giving birth, a woman’s body weight increases significantly.
1. Plank movement
Plank movement.
Plank is an easy movement to perform, improving back pain during menstruation as well as reducing muscle and joint pain.
– Lie down with your elbows perpendicular just below your shoulders.
– Hold this position for 30 seconds or longer, tightening your abdominal muscles and maintaining even breathing.
– Raise one arm or kick your legs for greater effectiveness if your health allows.
2. Boat pose
Boat pose.
The boat pose is the answer to an ant waist.
– Lie neatly on the exercise mat, legs stretched out and close together, hands placed close to the body
– Inhale deeply and exhale while lifting your chest off the floor.
– Straighten your feet, toes facing outward.
– Keep eyes, arms and legs in the same straight line
– Maintain the posture for 5-10 breaths
The secret to being healthy and beautiful
5 basic Yoga poses create a fountain of youth
3. `Mermaid` movement
.
`Mermaid` movement.
– Lie on your side on the floor, legs straight, arms stretched overhead
– Lift both legs up high, both arms up high, head between hands, press until you see the intercostal muscles stretch.
4. Sit and bend forward
.
Sit and bend forward.
– Sit on the exercise mat, back straight, legs close together and arms straight
– Take a deep breath, straighten your back, exhale while stretching your whole body forward, continue to exhale and at the same time stretch your spine as much as possible, maintaining regular breathing.
– Try to stretch your arms and touch your legs, holding the position for 3-5 minutes.
5. Hip lift
.
Hip lift.
– Lie on your back on the exercise mat, arms along your body, legs stretched shoulder-width apart, elbows bent so your lower legs are perpendicular to the ground.
– Open your legs slightly to let the body’s center of gravity gradually shift towards the shoulders. Use the shoulders to support the body, inhale and then slowly raise the hips.
—
See more:
Yoga for everyone from A to Z
Yoga for everyone: the desire to discover oneself
Yoga with Gisele Bundchen
