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產(chǎn)后屁股變大怎么辦 收腹帶和骨盆操是身材恢復(fù)的神器(2)

出處：媽媽育兒網(wǎng) 日期：2016-10-28 16:04:24 編輯：七七

2.半仰臥起坐

經(jīng)過(guò)十月懷胎，媽媽們的腰圍大約會(huì)增加了50厘米，因此產(chǎn)后會(huì)感到腹部是如此地膨脹與松弛。這個(gè)運(yùn)動(dòng)正是幫助新媽媽們鍛煉腹部肌肉，讓肌肉恢復(fù)原來(lái)的形狀與力量。

1)仰臥，然后用雙手抱頭，雙膝彎曲；

2)深吸一口氣，呼氣的同時(shí)收縮腹肌，保持腰部緊貼地面，抬起頭部和雙肩。然后再慢慢將頭肩放下，恢復(fù)平躺。以此重復(fù)8-10次。

3.抬髖運(yùn)動(dòng)

產(chǎn)后媽媽們會(huì)發(fā)現(xiàn)臀部會(huì)出現(xiàn)肥胖下垂的情況，這是因?yàn)楣桥钑?huì)在分娩時(shí)被胎兒撐大，再加上孕期臀部聚集了大量脂肪，就容易顯得屁股變大，而且還會(huì)下垂了。抬髖運(yùn)動(dòng)就是針對(duì)產(chǎn)后臀部曲線修飾的運(yùn)動(dòng)，同時(shí)這也是一項(xiàng)有效的鍛煉腹肌的運(yùn)動(dòng)。

1)平躺在床上或墊上，雙膝彎曲，雙腳平放；

2)吸氣時(shí)腹部鼓起；

3)呼氣時(shí)將尾骨向肚臍的方向抬起，但注意保持臀部不離開地面；

4)抬到最高處并保持臀部肌肉收緊，然后放松。重復(fù)8-10次。

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