🏋️‍♀️7 "Waist Reduction Program for Mothers After Birth 20 Minutes / Day" or Ad Hoc Only 10 Minutes per Day

🔺 * * For maternity dissection mothers, please receive a doctor's advice before exercising in these positions. 🔺

A "20 Minute / Day Postpartum Mom Waist Reduction Program" that focuses on safe, non-jumping, and helps the waist return faster. 💕

🚩 the goal is a tighter waist, more concave, to understand that we cannot "burn a specific fat" at the waist, but can build a stronger and tighter core muscle, making the waist more stable, especially if coupled with a light diet and cardio.

1.Plank (Plank)

⏱️ 30-60 seconds × 3 rounds

* Place the elbow under the shoulder.

* The trunk is linear.

* tense your abdomen all the time

✅ helps tighten the whole belly and waist.

2.Side Plank (Side Plank)

⏱️ 20-40 seconds each × 3 rounds

* Use elbows to lean the ground

* Lift your hips up

* Straight torso

✅ Accent on the body side muscles (Obliques) to make the waist look clearer.

3. Bicycle Crunch

⏱️ 15-20 times per side × 3 rounds

* Lie on your back

* Pull the right elbow towards the left knee.

* Toggle sides like cycling

✅. Firm the waist and upper abdomen.

4. Russian Twist

⏱️ 20-30 times × 3 rounds

* Sit, bend your knees

* Lean slightly to the back

* Left-right torso twist

✅ helps build strength in the waist.

⚠️ If it's not long after birth or has back problems, it should be done slowly.

5. Standing Side Crunch

⏱️ 15-20 times each × 3 rounds

* Stand straight

* Lift your knees up and bend your elbow down.

✅ Suitable for people who do not like to sleep, exercise.

6. Heel Touches

⏱️ 20-30 times × 3 rounds

* Lie on your back, bend your knees

* Reach and touch the left-right heel alternately.

✅ Focus on the muscles directly on the lumbar side.

7.Dead Bug

⏱️ 10-15 times per side × 3 rounds

* Lie on your back

* Stretch arms and legs alternately.

* The back is attached to the ground throughout.

✅ keeps the deep core healthy and helps the belly collapse.

♥️ 15-minute program. 🔻 3 cycles. 🔺 1-minute break.

1.Plank - 30 seconds

2.Side Plank Left - 20 seconds

3.Side Plank Right - 20 seconds

4.Bicycle Crunch - 20 times

5. Russian Twist - 20 times

6.Heel Touches - 20 Times

7.Dead Bug - 10 times per side

🔹 important for the cod waist 🔶

* Walk fast 30-45 minutes a day

* Eat enough protein

* Reduce sugar and sweet drinks

* Get enough sleep

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