TIP ATASI PERUT MENGGELEBER LEPAS BERSALIN!

Terima Kasih Allah... 

Assalamualaikum sahabat...

KENAPA LEPAS BERANAK PERUT MENGGELEBEH??

Semua pun akan ada masalah perut lembik ni termasuklah ida yang sedia kecik ni. 😭😭😭

Pertama kali lepas bersalinkan ammar haritu,omak aihhhh...camni rupanya perut orang baru lepas bersalin.. 

Kalau sebelum ni perut kempis jer,lepas bersalin,menngeleber kalahkan fe mau. (pelakon cina femes zaman ios dulu)

Dan harini ida ada terbaca pasal perut menggeleber ni dari satu page dr.mommy ni.

Ia adalah satu kondisi yang dipanggil Diasteasis Recti.

Otot di bahagian perut anda dah menjadi jarak sebab 'abdominal cavity' membesar semasa mengandung.

Selepas beranak pun tak kecut.Lagi banyak kali beranak, lagi mengembang.

Dan itu yang kita boleh tarik isi bahagian perut tu.

Sebenarnya ada cara tau nak bagi ketat balik perut ni.

Teknik terbaik untuk repair Diastasis recti adalah melalui PLANK.

Bukan sit up atau crunching.

Sebabnya plank akan galak kontraksi otot 'rectus' untuk mengecut dan dan menjadi tegang serta semakin rapat. 

Kalau buat sit up, dia akan lebih longgar dan menggelebeh.

So start dengan plank ye. Boleh refer pada gambar kat bawah tu)

Anda boleh buat atas lantai dan kira sehingga 15 secara perlahan.

Ulang sebanyak 3 kali.

Cara paling cepat adalah dengan menggunakan fitness ball ni.

So,sesiapa yang perlukan balik muscles mereka pada zaman anak dara tu,sila lah buat tip ini ;)

Amalkan steps ni setiap hari.Kalau tak larat awal-awal pun takpa. Setiap hari, tambah repetition ye.

Makin lama, otot akan lebih kuat dan lebih cantik.

Sambil workout, ida cadangkan untuk amalkan set detox agar perut lebih cepat kempis dan ketat.

Kembalikan zaman anak dara tu kembali😉😉.

The Plank Workout That Will Tone Your Abs, Sculpt Your Tush, and Strengthen Your ArmsStill doing bunches of crunches? Seriously?

BY CAITLIN CARLSON January 5, 2015

We don't like to play favorites, but...for planks, we'll make an exception. "They are, without a doubt, the best core exercise there is," says trainer David Kirsch, who works with Kate Upton and Liv Tyler. The harder-than-they-look poses in this workout take it up another notch. Adding movement—like, say, raising an arm off the ground—while holding a plank position increases the challenge to your abs. It also recruits your legs, glutes, back, shoulders, and arms to get in on the action—meaning it can firm you up all over.

Try this routine, created by Kirsch, two or three days a week. Perform 10 to 15 reps of each exercise, moving from one to the next without resting. (If your form starts to slip, raise your hips to give your core a break, or place one knee on the floor for a few seconds. And remember that proper plank form means hands on the floor directly under your shoulders, with your body forming a straight line from head to heels.) Rest for one minute, then repeat the circuit up to four times total.

Check out the full workout below in a pin-able graphic, then keep on scrolling for step-by-step how-tos for each of the four exercises! 

EXERCISE 1

PLANK ROW AND KICKBACK

Start in a plank position with your right hand resting on a dumbbell (A). Row the weight to your chest (B); pause, then straighten your elbow until your forearm is parallel to the floor (C). Pause, then reverse the movement to return to start. That's one rep. Complete all reps, then switch sides and repeat.

EXERCISE 2

PLANK WITH FRONT RAISE

Start in a plank position with your right hand on a dumbbell (A). Extend your right arm straight out in front to shoulder height, keeping your hips parallel to the floor (B). Lower slowly back to start. That's one rep. Do all reps, then switch sides and repeat.

EXERCISE 3

ROTATING T EXTENSION

Start in a plank position (A). Rotate your torso to the right, raising your right arm toward the ceiling as you roll onto the outside of your left foot(B). Pause, then reverse the movement to return to start. Repeat on the other side. That's one rep.

EXERCISE 4

MOBILITY PLANK

Start in a plank position. Bend your right knee toward your left elbow(A). Pause, then return to plank, keeping your right foot raised a few inches off the floor. Then angle your right leg out to the side while keeping it extended (B). Pause, then reverse the movemen

Happy workout mom!

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