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Lose weight after pregnancy with this plan of exercise!

It may not help with sleepless nights, but this training will surely help you to lose weight. The first results can be expected after only a month.

exercise women and child

First of all, consult a physician. When you approve on exercise, start this training run 2 times a week and three times a week performing cardio plan. All you will need are dumbbells 1-3 pounds.

Exercise for stomach and legs

Lie on your back, torso lean on your forearms and elbows bend at right angles. Bend your knees so that your feet close to your body, and your toes point forward.

The hull keep calm, feet touch the floor, and your knees point to the right, then quickly point to the left, then back to the right.

While the knees are directed to the right, lift both legs to the right so they quickly go back. Repeat, but this time the knee point to the left and extend your legs to the left. This is one repetition, and you make them 6 to 8.

Exercise for stomach and buttocks

Lie on your back. Knees bent, feet put on the floor and keep your hands to the body with your palms facing the floor.

Lift your hips until your body forms a straight line from knees to shoulders. Hold for 10-30 seconds.

Extend your right leg, hold the position 10-30 seconds. Maintain a balance on the left leg, lower your hips, then all repeat 8 times.

Cross your legs over one another so that the right leg over his upper thigh of the left leg. Raise and lower your hips 8 times. Replace your legs and repeat. Make 2 sets.

Exercise for stomach

Take a stand for push-ups, rely on your forearms and toes. The body needs to create a straight line from head to toe. Hold this position 10-30 seconds.

Rotate the torso to the right, back to the starting position, then turn left. This is one repetition. Do 8-12 reps, rest and repeat everything.

Exercise for the shoulder, abdomen, buttocks and legs

Stand up straight. Take dumbbells and hold them in front of the hips. Aim the palms facing each other.

Keep calm right leg and left leg lunge forward. The knee bend at right angles. The right leg should be stretched backwards. Lift the dumbbells above your head so that the arms are extended diagonally with right foot.

Count to three, then return to the starting position. Do 8 reps, switch sides and repeat. Make 2 sets.

Exercise for shoulders, arms and stomach

Stand with your feet in line with the hips. Take dumbbells and hold them in front of the hips. Palms facing each other.

Tighten your stomach muscles. Slowly raise your arms above your head and with each hand make 8 small circles while lifting your hands. When you lift them above his head still make 8 small circles.

Slowly lower your hands, working eight small circles. This is one repetition, and you do 4-6 reps.

Exercise for your back, abdomen and thighs

Stand with your feet in line with the hips. Knees slightly bent position. Take dumbbells.

Lean forward so that your back is almost parallel to the floor and your arms extended just below the breasts. Palms facing the ceiling. Bend the elbows and direct them to the side.

Raise your arms to the side, in line with the shoulders. Count to three, then release.

Do 8 reps.

Slowly straighten. Rest 15-20 seconds, then make another 8 reps.

Exercise for shoulders and triceps

Stand with your feet in line with the hips. Take dumbbells.

Extend your arms backwards as far as you can, until you feel a pleasant pain. Put them down to his waist. This is one repetition, create or 8.

Fully extend your arms back down them halfway, then return them back. This is one repetition, create or 8.

Extend your arms backwards, dropping them about 5 inches, bring them back. This is one rep, make them 8 and lower the arms to the body.

Turn the wrists so that your palms are facing each other and repeat the whole series of exercises.

Turn the wrists so that the palms are facing forward and repeat the whole series of exercises.

The exercise for the stomach, buttocks, shoulders and legs

Lean back against the wall. The feet should be level with your hips, about 60 inches away from the wall. Take dumbbells. Fully extend your arms in front of body aligned with the shoulders and palms facing the floor.

Lower it so that your knees are at a right angle. Hold this position, raise your arms above your head and turn your palms facing each other. Hold for 15 seconds and end Buccc press against the wall.

Put your hands down and look up. Do 2 sets of 3 reps, with the proviso that each repetition hold the position as long as possible, up to 30 seconds.

Cardio plan

30 minutes of the new mothers can seem like an eternity. Try this exercise lasting 26 minutes, quickly burns calories, but not too intense.

Choose any activity (walking, running, climbing stairs or ride a bike) and follow these intervals:

  • 3-minute warm-up (walking, jogging, riding a bike light, etc.)
  • 1 minute of moderate intensity
  • 1 minute light intensity
  • 2 minutes of moderate intensity
  • 1 minute light intensity
  • 3 minutes of moderate intensity
  • 1 minute high intensity
  • 3 minutes of moderate intensity
  • 1 minute high intensity
  • 2 minutes light intensity
  • 4 minutes of moderate intensity
  • 1 minute high intensity
  • 3 min rest using light intensity

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