What slimming exercises are there before postpartum 10 days? We should know that postpartum women are still very fragile, but because of their weight gain during pregnancy, many people want to recover their bodies quickly through fitness, but they must wait until their bodies recover after childbirth. So what slimming exercises can you do before postpartum 10 days?

What slimming exercises are there before postpartum 10? What slimming exercises are there before postpartum 10?

1. Wake-up activity: Women who give birth through vagina get up within 6- 12 hours after delivery, and can walk around the room at will the next day after delivery. Women who have lateral episiotomy or cesarean section can postpone their activities until the third day after delivery.

2. On postnatal day 1 day, do head-slapping exercise in bed: lie on your back, put your hands on your abdomen, and lift your head from the pillow. You can do two 8 beats in a row.

3, 2-4 days after delivery, upper limb movement in bed: supine, arms horizontal abduction, then adduction, do two 8 beats. Raise your upper arm above your head and slowly retract it. Do two 8 beats.

4, 5-9 days after delivery, you can add lower limb flexion and extension movements and anal contraction movements after the above actions: lie on your back, put your hands flat on both sides of the trunk, bend your right lower limb to the abdomen, and then straighten. Do the same for the left lower limb, * * * two 8 beats. In addition, do anal contraction and relaxation rhythmically, and also do two 8 beats.

Do a whole set of health exercises from postpartum 10 day.

1, Deep Inhalation Exercise: Lie on your back, put your arms straight beside you, inhale deeply first, the abdominal wall sinks, then exhale, and do 4 8 beats.

2, anal contraction movement: supine, two arms straight to the side, alternately doing anal contraction and relaxation. Do four eight beats.

3. Leg stretching: lie on your back, put your arms straight on your sides, and lift your legs together in turn to keep a right angle with your body. Do four eight beats.

4, back movement: supine, hips and legs slightly relaxed, slightly bent apart, try to raise the hips and back, so that it leaves the bed surface. Do four eight beats.

5, sit-ups: sit-ups, hands akimbo, legs straight. Do four eight beats.

6, waist movement: kneeling posture, knees apart, shoulders and elbows vertical. Put your hands flat on the bed surface and rotate your waist left and right to make 4 8 beats.

7. Full-body exercise: kneel, support the bed with your arms, and hold your left and right legs high behind your back. Do four eight beats.

What slimming exercises are there before postpartum 10 days? 2 Introduction: Everyone knows that women are very fragile for a period of time after childbirth, but they are prone to gain weight during pregnancy, so many people want to restore their bodies through fitness, but they must wait until their bodies recover after childbirth.

How long can I keep fit after delivery?

Generally speaking, a natural delivery takes 4-6 weeks, but a caesarean section takes 6-8 weeks or even longer.

Under normal circumstances, a full-term new mother who gave birth naturally can recover one month after delivery, that is, just after sitting for a month. In the case of caesarean section, it is necessary to extend the rest time for another half to one month. You can move underground before finishing the confinement, but don't go outdoors.

Women's weight gain during pregnancy and even postpartum is caused by the change of lumbar curvature and the elongation of abdominal muscles after childbirth. In addition, changes in pelvic joints and hormones released before birth often cause postpartum back pain. Postpartum physical weakness is not suitable for large-scale activities or strenuous exercise. So don't worry, new mom.

Try to make a practical and persistent exercise plan. At the same time, you should also tell yourself that Rome was not built in a day, and postpartum recovery is a marathon, not a sprint to the finish line. It takes time to rebuild your strength, physical strength and muscle endurance, so set yourself a series of small goals that can be achieved and maintained. Mothers who are active before pregnancy can resume daily exercise, including running, lifting iron and swimming. At any stage of postpartum recovery, it is recommended not to pursue rapid weight loss.

Precautions for postpartum fitness

1. In the first six weeks after delivery, women should try to start with the simplest multi-joint movements and avoid lying flat, bending their knees and landing on their breasts, so as not to cause more knots in their breasts. During pregnancy and lactation, a lot of calcium from the mother is delivered to the baby, so postpartum joint relaxation may last for some time, especially for lactating women. Pay attention to protecting the joints and try not to do single-joint or heavy-load sports, such as jumping.

2. Treat your body gently. When you slowly try to resume your previous daily exercise, be sure to minimize the stress on your body. Take the following safety measures to ensure your own safety. Remember to warm up and relax for 5 minutes every exercise. Drink more water. During the previous exercises, limit yourself to 10 minutes at a time and do it three times a week.

3, postpartum exercise should be moderate, and the amount of exercise should be gradual. Mothers who give birth naturally and have no postpartum hemorrhage can get out of bed for 2 ~ 3 days after delivery, do some pelvic contractions after 3 ~ 5 days, and do aerobics or stretching exercises within two weeks after delivery; As for the mother of cesarean section, it depends on the wound healing. Generally speaking, stretching exercise can start one month after delivery, and abdominal muscle exercise is suitable for 6 ~ 8 weeks after delivery.