你是哪种小肚腩？2016找对方法甩掉小肚腩

MUMMY TUMMY
孕后大肚

What Does It Look Like?
外观

Three months or more after you’ve given birth, your tummy still looks as if you’ve just had your baby and the area lacks tone, creating a saggy look.
生完孩子已三月有余，你的腹部却依旧下垂，毫无弹性。

What Causes It?
成因

During pregnancy and birth, the abdominal muscles divide in order to allow your uterus and tummy to expand.
怀孕期间，子宫胀大，腹部肌肉自然分离，形成肚腩。

After birth, the two sides of your six-pack muscles should naturally knit back together. If this does not happen, however, you are left with an unsightly bulge. This is caused by the fact your abdominal wall is so weak it can no longer hold the contents of your stomach and intestines in as well.
产后，腹部肌肉通常会自然收紧。不过，那些腹部力道不足的新妈妈们，就只能顶着小肚腩了。因为你的腹壁无力托起你胃里的东西和内脏。

Christien Bird, a women’s health physiotherapist at the White Hart Clinic, in Barnes, South West London, says half of mothers have this condition, known as Diastasis Recti, straight after birth and while it mostly corrects itself around 30 percent still have it after five to seven weeks, while others have it permanently unless they seek treatment.
伦敦巴恩斯怀特哈特诊所的女性理疗师克里斯蒂安·伯德表示，半数准妈妈在怀孕后都会形成妊娠线，多数会在产后自然消失，三成人在产后5至7周还能看到妊娠线，还有的人的妊娠线会伴随终生，除非经过治疗。

‘The main separation is in the linea alba – the connective tissue – that lies down the middle of your body, between your six-pack muscles. If it does not go back the whole abdominal wall can look saggy.’
“怀孕后，连接两侧腹肌的腹白线会被拉开。产后若无法恢复，腹部自然会松垮下垂。”

How To Target It
甩肚秘诀

If you can feel a gap below your breastplate, into which you can fit the width of three fingers, when you perform a sit-up, see a physiotherapist who can teach you exercises to help knit the muscles back in place.
先试着做几个仰卧起坐，测测自己胸腹间的距离。若之间有三指空隙，不妨请教理疗师，让他/她为你打造甩肚方案。

Pelvic floor exercises to strengthen the muscles from within may also help as well as yoga poses such as ‘the plank’. This involves lying face down, raising your body on your elbows and toes and holding your body in a straight line from your head to your feet for a few minutes at a time and breathing steadily before releasing.
另外，骨盆运动与平板支撑也颇为有效，助你自内而外消灭脂肪。做平板支撑时，面部朝下，以肘部与足部撑起全身，尽量保持一条直线。发力时，匀速呼吸，并坚持若干分钟。