Generally speaking, mothers can start to do postpartum slimming exercise after 4-6 weeks of natural delivery, and cesarean section takes 6-8 weeks or longer recovery period. Postpartum sports meeting of cesarean section mothers is more dangerous.
How to exercise after childbirth
1. If it is a natural delivery, the new mother can do some simple activities on the first day after delivery, such as turning over, lifting her legs, and shrinking her anus. These activities are very helpful for postpartum physical recovery.
2, the mother of cesarean section, can turn over or walk on the ground before the stitches are removed, and can exercise moderately one week after the stitches are removed.
3, 65438+ 0 weeks after delivery, the new mother who returns home can try to do some slight housework and insist on taking a walk after dinner. These activities can regulate the metabolism of the body, promote the decomposition of fat in the body and consume excess energy.
4. One month after delivery, if the body recovers quickly, the new mother can start doing some sit-ups and leg lifts in bed, exercise abdominal muscles and waist muscles, and also reduce the fat in the abdomen and buttocks.
What should I pay attention to in postpartum weight loss?
Remind pregnant women to prevent reproductive obesity from the following points, don't wait until they are fat, it will get twice the result with half the effort.
1, do not go on a diet to lose weight, and do not go on a diet within 42 days after delivery.
2, a reasonable diet is the most important, and scientific and reasonable eating habits are very important for women after childbirth. The principle of diet should be a balanced diet. To avoid high-fat, high-calorie foods, it is necessary to ensure that fetuses and pregnant women consume enough nutrition and avoid overnutrition.
First of all, the diet structure should be reasonable, and the daily intake of protein, carbohydrates and fatty foods by pregnant women should be well matched. The second is to be moderate. Nutrition should be increased after delivery, but you should not be partial to chicken, duck, fish and eggs, but should be mixed with vegetarian dishes. You should eat milk, vegetables, fruits and staple foods, and try to eat less sweets, fried foods, animal oil, fat meat and animal offal. At the same time, you can consider taking healthy diet food during weight loss.
It should be emphasized that you should not go on a diet within 42 days after delivery. At this time, the maternal body has not recovered to the level before pregnancy. You should also ensure the supply of nutrition, but at the same time, don't eat too much, resulting in overnutrition.
3. Exercise is very important
Natural delivery: Exercise begins on the first day after delivery, and active exercise during pregnancy and postpartum is an important measure to prevent fertility obesity. Proper exercise can promote metabolism and avoid heat accumulation in the body. Generally, women who give birth naturally can start activities on the first day after delivery, such as turning over, lifting their legs and lying in bed with their anus contracted. In particular, anal contraction exercise is very beneficial to the recovery of pelvic floor muscles and sarcolemma after delivery.
There are also women who have cesarean section: you can do some turning and walking on the ground before taking out the stitches, and then do appropriate activities after taking out the stitches.
Pregnant women can do some light housework one week after delivery. Walking after meals every day can promote the regulation of metabolism, promote fat decomposition, consume excess energy in the body and prevent yourself from getting fat. One week after delivery, you can start doing some sit-ups and leg lifts in bed to exercise abdominal muscles and waist muscles, which will help the recovery of rectus abdominis with subcutaneous fiber separation and reduce the fat in the abdomen and buttocks.
The abdominal belt should not be too tight, and the parturient can use it in the early postpartum period. Because the abdomen of puerperal women is slack, whenever there is a large amount of activity, the pulling of free organs in the body will make people feel very uncomfortable, but remember that the abdominal belt should not be too tight.
4. Self-confidence is the most important.
Postpartum mood is also very important, don't always look preoccupied, be cheerful. Postpartum is a period when all organs of the body are changing from the old balance to the new balance. It takes about 42 days to return to the pre-pregnancy level and healthy and normal non-pregnancy state. At this time, mother should have confidence, which will help her recover.
It is not credible that breastfeeding can lose weight.
We strongly advocate breastfeeding. At the same time, breastfeeding is one of the effective ways to promote uterine contraction. But mother will not lose weight because of this. When the mother is breastfeeding, because the child needs a lot of nutrition, the mother eats a lot. In short, postpartum weight loss must pay attention to these, as long as you notice, you will definitely give your mother a good figure.