Postpartum weight loss can restore your body without fear of exercise with appropriate intensity

The following small editor will teach new mothers some appropriate postpartum weight loss exercises to help them rebuild their prenatal body!

Appropriate exercise after childbirth can help restore the reproductive organs after childbirth, prevent incontinence and restore body shape.

1. Things to pay attention to when performing postpartum weight loss exercise:

First, start with deep breathing exercise and gradually increase it according to your personal tolerance to avoid too much accumulation.

Second, break the rest time and do each exercise for about five minutes.

Third, persevere.

Fourth, suspend the exercise if the pain or exposure increases.

5. Empty your bladder before exercising, wear loose clothes,

6. Exercise on a rigid bed or floor.

7 Avoid exercising within an hour before or after meals.

8. You will sweat after exercise, so remember to replenish water.

2. After discussing with the medical staff, add postpartum exercise items one by one according to your physical condition:

Start abdominal deep breathing and foot exercises on the first day after giving birth, five or six times a day:

Abdominal deep breathing: It can increase the elasticity of abdominal muscles

Method: Lie on your back, expand the abdomen when you inhale slowly through your nose, and then slowly exhale through your mouth. When exhale, tighten the abdominal wall muscles.

Foot exercise: Preventing thrombosis

Method: Lie on your back, use the ankle joint as the fulcrum to first straighten your feet up and down, then rotate them outward and then inward.

2. Increase neck exercise and breast exercise on the third day after delivery, five or six times a day

Neck exercise: Stretch neck and back muscles and increase abdominal tension

Method:

1 Lay on your back, lay your whole body flat, and straighten your hands and feet.

2 Hold your head up and bend forward as far as possible, bringing your chin close to your chest, while contracting your abdominal muscles.

3 Slowly put your head back into place.

Breast exercise: Increase lung activity, promote the breast to restore better elasticity, and prevent sagging.

Method:

1 Lie on your back, arms outward, and straighten left and right to align with your shoulders.

2 Raise your left and right hands forward and closer.

3 hands return to original position.

On the fourth day after giving birth to Sansheng, increase trunk twisting exercise:

Trunk twisting exercise: Relax the trunk muscles.

Method:

1 Lie on your back, bend your knees, and put your legs together.

2 Hold the edge of the bed with both hands.

3 Swing your legs left and right, twist, and swing your hips at the same time.

4. Increase leg exercise on the fifth day after delivery:

Leg exercises: Strengthen abdominal tension.

Method:

1 Lie on your back with your legs straight.

2 Raise one leg to an altitude of about 45 degrees.

3 Put it back on the bed and raise your legs in circles.

Note: Those with no perineal incision start on the fifth day after delivery; those with perineal incision start on the second week after delivery.

5. Increase hip exercise on the eighth day after delivery:

Hip exercise: Promote the restoration of better elasticity to the hip and thigh muscles

Method:

1 Lie on your back with your legs straight.

2 Raise one leg so that the feet are close to the buttocks and the thighs are close to the abdomen.

3 Stretch it straight and place it back on the bed.

Note: Those with no perineal incision start on the 8th day after delivery; those with perineal incision start on the 2nd week after delivery.

6. Increase perineal contraction exercise on the tenth day after delivery:

Perineal contraction exercise:

1. Strengthen the strength of the pelvic floor muscles.

2. Increase blood circulation in the perineum.

3. Promote perineal wound healing.

Method:

1 Lie on your back with your hands flat, bend your knees so that your legs are at right angles to the bed and your legs are slightly apart.

2 Lift your hips up, away from the bed, and support them with your shoulders and feet. Bring your knees together and contract your vagina and pelvic floor at the same time. Maintain for about 1 to 2 minutes.

Seven Start adding sit-ups on the 14th day after production:

Sit-ups: Promote abdominal muscle contraction.

Method: Sit on your back and sit up.

8. Knee-chest horizontal exercise began on the fifteenth day after production:

Knee-chest horizontal position: uterine reduction

Method:

1 Spread your knees and kneel on the bed.

2 Chest and shoulders are as close to the bed as possible.

3 Keep your waist straight and your hips raised for a few minutes.

[Benefit: Come and see how you should lose weight?]

Want to lose weight healthily? Want to get a weight loss plan to lose 8 pounds a month?