Postpartum rectus abdominis muscle is separated to varying degrees, and the abdominal wall is obviously relaxed, which has certain individual differences. It takes 6-8 weeks for most abdominal wall tension to recover, and it is feasible to carry out abdominal contraction training during this period. If you engage in manual labor too early after delivery, malnutrition, too many children, too dense, rectus abdominis separation will be obvious, and even abdominal hernia will be formed.

abdominal respiration

Abdominal breathing mainly exercises transverse abdominal muscles and promotes the tightening of internal abdominal muscles. The steps are as follows: lie flat or sit up, relax all over, inhale slowly through your nose until you can't breathe any more, and exhale slowly for 5- 10 seconds, and keep this action for about 10 minutes every day.

♀? Lie on your back and bend your knees

Lie on your back and bend your knees. You can lie on your back and bend your knees on the yoga mat to relax yourself. Try to inhale and exhale through the abdomen, feel the expansion and contraction of the abdomen, and push the fat on both sides of the abdomen to the middle of the navel with your hands. Exercise for 65,438+00 minutes each time, and stick to three groups of exercises every day.