How to do postpartum slimming exercise?
Postpartum weight-loss exercises should be practiced with the permission of the doctor. Urine before practice, and practice once every morning and afternoon for 2 minutes. Kneeling posture, knees apart, 45 cm apart, waist straight, thighs perpendicular to the bed surface, elbows and forearms to support the upper body. Keep this posture for 2 minutes, and the practice time can be increased, but it should not exceed 5 minutes.
Day 1: Lie on your back and do deep and big abdominal breathing five times in a row.
The next day: lie on your back, put your arms straight and flat on your sides, at right angles to your torso, then put your elbows close to your chest, clap your hands, and then resume your posture. Repeat 5 times. This exercise can also be practiced on the first day.
Day 3: Lie on your back and bend your neck forward hard so that your chin touches your chest, but other parts of your body can't move. Repeat 10 times.
The fourth to seventh days are the same as the third day.
Day 8: Lie on your back, put your arms on your sides naturally, bend your left leg first, make your thigh as close to your abdomen as possible, and press your heel against your hip at the same time, and then recover. Alternate your left and right legs and do it five times each.
The ninth day is the same as the eighth day.
Day 10: Lie on your back and straighten your legs. Slowly close your feet first, and bend your knees together into a 90-degree angle. Then, lift your hips, support your trunk with your feet and shoulders, and contract the muscles of your abdomen and perineum. Practice according to your physical condition.
The eleventh day is the same as the tenth day.
There are two exercises on the twelfth day. Section 1: Lie on your back, bend your knees, cross your arms on your chest, then sit up slowly in a semi-recumbent position, and then resume your posture. Do what you can and master the number of exercises yourself; Section 2: Sit on your back, bend your knees, straighten your arms and do sit-ups. Do what you can and master the number of exercises yourself.
How can I restore my figure after childbirth?
1, establish a correct concept
New mothers who have just given birth should not blindly diet to lose weight. Because just after giving birth, the body has not fully recovered to the level before pregnancy, and some new mothers are still shouldering heavy feeding tasks. At this time, it is time to supplement nutrition.
Postpartum forced dieting will not only lead to slow recovery of new mothers, but also lead to various postpartum complications. Eating diet pills is even more undesirable. Breast-feeding new mothers take diet pills, and most of the drugs will be discharged from the milk, which means that the baby has also taken a lot of drugs with you.
2, reasonable adjustment of diet
Postpartum diet plays a vital role in the smooth progress of slimming. To ensure that babies and new mothers have adequate nutritional intake, the diet must be rich in protein, vitamins and minerals, such as fish, lean meat, eggs, milk, fruits and vegetables.
New mothers try to eat unsaturated vegetable oil, and the less oil, the better. Salad dressing and high-oil peanut butter are fattening foods, so it is best for new mothers to eat less. New mothers should eat a proper amount of dairy products, but they should pay attention to choosing low-fat and skim milk instead of condensed milk and flavored milk. Desserts and snacks are also not suitable for new mothers who want to lose weight, especially cakes and chocolates, which are particularly high in calories and should be properly controlled.
3. Appropriate aerobic exercise
On the second day after delivery, new mothers can get out of bed and walk first, while new mothers with excessive blood loss, low blood pressure and caesarean section will get out of bed and walk better on the third day. Experts say that postpartum exercise should adhere to three principles:
(1) Avoid strenuous exercise. In order to lose weight quickly, many mothers take strenuous exercise to lose weight immediately after delivery, which is likely to affect the recovery of the uterus, cause bleeding, and even seriously damage the surgical wound or vulvar incision during childbirth again. Don't forget that warm-up exercise before exercise and relaxation exercise after exercise are indispensable.
(2) Choosing light and moderate intensity aerobic exercise and persisting in it is beneficial to slimming and can effectively prevent rebound after losing weight. Aerobic exercise has excellent fat burning effect, including jogging, brisk walking, swimming, cycling and aerobic dance. , the duration should be at least 12 to 15 minutes. If you want to burn fat effectively, it should last for more than 30 minutes.
(3) Avoid the alternation of quick success and instant benefit mentality and lazy and easy-going mentality. Once the belief of postpartum fitness is established, don't easily break through your psychological defense line and don't indulge. "On the one hand, you can't give up halfway and eat and sleep occasionally; On the other hand, don't rush for success. Sometimes you can stay in the gym for hours. We should face postpartum weight loss with a peaceful mind.