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Friday, July 12, 2019

Exercises to Tighten The Abdomen After Hirth

Exercises to Tighten The Abdomen After Hirth
Full body stretching exercises

Aerobic exercises and strength exercises work on all the muscles in the body, helping to build muscle and burning excess fat under the skin. This helps to tighten the abdominal area. At least 30 minutes of aerobic exercise is required. Days of the week, and exercise strength exercises three times a week, taking care to focus on exercises that work on the main muscle group in the body, the performance of 2-3 groups, and from 8-12 times for each exercise, [1] Examples of aerobic exercises: walking , Examples of strength exercises: pressure exercises, sitting, but be careful To consult a doctor, and obtain his consent before exercising after childbirth. [2]

The tilt of the tub

This exercise can be done a few times a day to strengthen and tighten the abdominal muscles by following these steps: [3]

  • Lie on the back on the ground, with the knees bent.
  • Tighten the abdominal muscles, to flatten the back on the ground.
  • Curve the tub gently up slightly.
  • Stability for up to ten seconds.
  • Repeat the process five times, and 10-20 repetitions each time.


Transverse abdominal exercises

It is possible to perform cross-abdominal exercises that work on the muscles in the abdomen, such as: pressure of the pelvis, leg lift, and movement of scissors, it works to tighten the muscles of the stomach, and thus reduce the size of abdomen resulting from pregnancy, By following these steps: [4]

  • Lie down on the floor and place both hands down the navel.
  • Lift the abdomen down from the ground, keeping the tub steady during exercise.
  • Hold for ten seconds, and then return to the starting position.Bast


Stretching exercises of the leg and abdomen

Stretching exercises help improve flexibility, and tighten the abdominal area. For example, leg-leg exercise can improve movement, strengthen stomach muscles, and can be exercised by following these steps: [4]

  • Lie on the back, put the arms on the sides, and extend the legs.
  • Lift the right leg up as far as possible.
  • Rotate the leg clockwise, ten times.
  • Leg switch, left leg lift, and repeat operation.

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