Post-natal yoga courses will make you as beautiful as ever

After giving birth to the child, you sadly found that your slender waist has become thicker, and even your private places have become slightly uncomfortable. Is there any way to restore your slender and healthy figure as soon as possible?

You can try yoga, and after a few months, you will be pleasantly surprised to find that you are more beautiful and moving than before birth.

This set of yoga is suitable for mothers two months after childbirth and helps restore body shape and reproductive system.

1. boat-type

Exercise method: Lie on your back and straighten your legs. Keep your arms flat at your sides, palms down. Inhale while lifting your head, upper torso, legs and arms all off the ground. Arms should be straightened forward and parallel to the ground while holding air without breathing, while maintaining this position as long as possible, provided that it is not forced to work hard. While slowly exhale, gradually restore your legs and trunk. Relax your body. Repeat this exercise 3 times.

Role: Helps abdominal organs and muscles, helps promote intestinal peristalsis and improves digestive function.

2. Cat style

Exercise method: Kneel down, sit on your heels, and straighten your back. Lift your hips and put your hands on the ground. Inhale, lift your head, and contract your back muscles. Hold for 5 seconds. Exhale, lower your head, arch your spine, and hold for another 5 seconds. Stretch your arms straight perpendicular to the ground.

Effect: Helps the uterus return to its normal position.

3. Tiger

Exercise method: At the beginning, kneel down, sit your hips on your heels, and straighten your spine. Stretch your hands forward, place them on the floor, raise your hips, and make a crawling posture. Eyes straight forward, inhale, and stretch your right leg back. Hold your breath without breathing, bend your right knee and point it towards your head. Keep your eyes straight up for 5 seconds. Exhale and place your bent legs back under your hips, close to your chest, with your toes above the ground, look down, your nose close to your knees, and your spine should be arched. Stretch your right leg rearward and restore it 5 times for each leg.

Effect: Reduce fat in the hip and thigh area and strengthen the reproductive organs.

4. Leg back stretch

Practice: Sit with your upper body straight, stretch your legs forward and close together, and place your palms on your thighs. Stretch your arms flat forward, retract your shoulders back, inhale, hold your arms high above your head, exhale, bend forward slowly, bend forward as comfortably as possible, grab your calves with both hands, bend your elbows outward and downward, lower your head, as close as possible to your knees, and hold for 10 seconds. Inhale and straighten your arms to restore. Relax your body and repeat it twice.

Role: Helps to revitalize the uterus and bladder and nourish the genitals.

5. Full locust style

Exercise method: Lie on your face, straighten your arms back, exhale, and raise your head, chest, and legs at the same time. Breathe regularly and hold this position for as long as possible. Gradually restore, relax the whole body, and repeat twice.

Effect: It is beneficial to various organs in the pelvis.

Tips for practicing yoga

1. Clothes should be loose and comfortable, and it is best to practice barefoot.

2. Practice on an empty stomach, and eat and take a bath 30 minutes after the exercise.

3. Concentrate your mind, move slowly and gently, and coordinate your breathing with your breathing. Breathing evenly, slowly and continuously.

4. Don't be overly nervous and force yourself.

5. It is best to practice every day and regularly.

Postpartum weight loss should not be misguided

Professor Lu Bin Nanning Medical University

After giving birth to a child, the most concerned question for women who love beauty is: Can their bodies return to slim? Some pregnant women are impatient and actively launched a slimming plan a few days after they were discharged from the hospital. Their weight loss methods include dieting, taking weight loss drugs or drinks, exercising immediately after childbirth, etc. Are these methods effective and harmless? Listen to the opinions of medical experts.

Myth 1: Dieting immediately after childbirth is the best way to lose weight?

Due to insufficient blood and blood after childbirth, pregnant women need to consume rich nutrients and get adequate rest during confinement. Generally speaking, pregnant women are afraid of getting fat and dare not eat too much. This is unhealthy for pregnant women or nursing babies. A traditional Chinese medicine doctor pointed out: "During pregnancy, hormones are secreted, causing pregnant women to be swollen and look a lot obese. Traditional Chinese medicine believes that after 6 months of childbirth, the water accumulated in the body during pregnancy can dissipate with the circulation of qi and blood, and the body will naturally lose weight at this time. People who can't lose weight are because they consume less energy."

Experts suggest: Pregnant women should not blindly diet and lose weight within 42 days after childbirth. At this time, the body has not fully recovered to the pre-pregnancy level. In addition, some pregnant women need to breastfeed and need to replenish nutrition. Compulsory dieting after childbirth is not only detrimental to maternal weight loss, but may also cause various postpartum complications.

The rush to lose weight after childbirth will make the abdominal muscles tense and increase abdominal pressure, put the ligaments in the pelvis under pressure from above, leading to symptoms such as uterine prolapse and urinary incontinence. These symptoms will become more and more obvious after more than 10 years of childbirth, and may even affect women's health throughout their lives, so pregnant women should think twice about losing weight after childbirth.

Myth 2: Exercise immediately after childbirth is the best way to lose weight?

Pregnant women should not rush to exercise, especially if the exercise method is incorrect, which may cause femoropelvic dislocation, waist pain and back pain.

Vigorous exercise can easily re-damage and bleed the genital wound, which can slow down the recovery of the uterus and cause bleeding.

Generally speaking, women can start postpartum slimming exercises 4 to 6 weeks after natural labor. For those who deliver by Caesarean section, they need a recovery period of 6 to 8 weeks or longer, and they need to be more careful when exercising.

Myth 3: Is breastfeeding the most helpful for slimming?

Medical experts believe that this must be viewed from two perspectives.

First, experts advocate feeding children with breast milk, which is the best natural nutrition for babies. In addition, breastfeeding can promote uterine contraction and help the mother restore a slim figure. This is a positive view.

Second, in order to provide the best nourishment for their children, pregnant women often eat well or even have excessive nutrition, causing horizontal development of the body. Even after breastfeeding, they cannot achieve the effect of losing weight.

Although breastfeeding consumes fat in the mother's body, during lactation, the baby needs a large amount of nutrients. If the mother consumes more high-calorie foods than the body needs, it will accumulate more fat in the body, which is a negative impact. It is true that many nursing mothers often fail to lose weight six months after giving birth, which may have a lot to do with their usual diet.

So, how should you exercise after giving birth?

·If it is a natural delivery, the mother can do some simple activities on the first day, such as turning over, lifting legs, and retracting anus.

·People who deliver caesarean section can turn over or walk before removing stitches, and can exercise appropriately for one week after removing stitches.

·One week after giving birth, pregnant women who return home can try to do some light housework and insist on taking a walk after meals. These activities can regulate the body's metabolism, promote the decomposition of body fat, and consume excess energy.

·One month after delivery, if the body recovers quickly, the mother can do some sit-ups and leg lifting activities in bed to exercise the abdominal muscles and psoas muscles, and can also reduce fat in the abdomen and buttocks. (Internship Editor: Wu Jinyu)