Postpartum abdominal bulging and unattractive figure cause many inconveniences in life and work, leading to frustration and despair.
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To restore a beautiful abdomen, one must strengthen abdominal muscles, maintain proper tension, eliminate excess fat, and prevent sagging or bloated appearance. Besides sit-ups, other common exercises include:
1. Lie on your back, knees bent, feet flat on the bed, hands on abdomen, perform deep breathing with belly expanding and contracting.
2. Lie on your back, hands behind head, slightly lift chest and abdomen, legs straight, alternately kick up and down, starting small and slow, increasing amplitude and speed, repeat about fifty times.
3. Lie on your back, hands gripping the bed frame, lift both legs upward simultaneously, keep knees straight, toes pointed, ideally forming a 90-degree angle with the body. Hold at the top briefly before lowering, repeat until abdominal muscles feel sore.
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4. Hands at sides, palms supporting the bed, knees bent, feet pressing against the bed, lift hips as high as possible, pause for 4 seconds, then lower, rest, and repeat.
5. Hands at sides, legs lifted as high as possible, mimicking pedaling a bicycle, alternate feet until legs feel heavy and tired.
6. Stand at the edge of the bed, hands on the bed, step feet backward, form a straight line with body, bend forearms, press body downward, hold for 2–3 seconds, then extend arms and lift body upward, repeat 5–15 times.
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7. Stand on one leg, support full body weight, lift the other leg, then continuously hop on the supporting leg, 20–30 hops per set, alternate legs until legs feel tired.
8. Kneel on the bed, hands on the bed, press chest downward as much as possible, contract abdomen, breathe deeply. Then push chest forward, forcefully expand the belly while exhaling deeply. Practice 5–10 times each upon waking and before sleeping.
9. Lie on your back, remove outer clothing, first rub hands together until warm, then massage the abdomen until skin turns red and feels warm. Do once in the morning and once at night.
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