As a mother of three months after delivery, I tell you how I recovered in such a short time with my personal experience. Because I was delivered by caesarean section, when I felt that my body had recovered and I couldn't wait to rush into the gym, the postpartum mechanic told me that I couldn't train my abdomen so quickly, so I didn't want to think about it first, so I'm not going to teach you how to abuse my abdomen today, but to recover and activate my body from postpartum recovery (diet is really important! ! ! ), scientific nutrition and slimming

As for my vest line, I can only say that it is a great shame. After all, I didn't do any practice on vest line after delivery, but I did before pregnancy. Now I am very happy that I can recover like this without doing any abdominal exercise for three months, and then the wound has almost recovered. It's time to continue to practice abdominal muscles, and the notes will be updated one after another. Hot moms cheer together, and the pursuit of figure and health is endless.

1. The most important diet:

Postpartum confinement this month, it can be said that if nursed back to health, it is regeneration and remodeling for the body, and the moon meal is particularly important.

Physical training is divided into several stages:

The first stage (postpartum 1-7 days): nourishing blood and blood, removing blood stasis and lochia, expelling toxin and diuresis.

Adjustment purpose:

Eliminate all kinds of metabolic wastes and congestion, promote all kinds of tears and injuries caused during childbirth and the healing of postoperative incision, eliminate physical injury and tissue swelling at the incision, and promote the patency of mammary duct.

Tip: Try to have a light diet and never drink thick soup or milk soup.

Otherwise, it is very easy to block the milk, mainly in the form of discharge, with absolutely little oil and salt (this runs through the whole month). Eat more pig liver this week. The food that breaks blood and produces blood contains vitamins A 1, B2 and rich iron, which helps to discharge the dirty blood in the uterus.

The second stage (8- 14 days after delivery): tonifying kidney, strengthening waist, strengthening spleen, contracting pelvis and uterus, and promoting lactation.

Conditioning purposes: tonifying kidney, strengthening waist, strengthening spleen and promoting metabolism. Repair various tissues and organs under great pressure during pregnancy, promote uterine contraction, restore normal function of uterus and promote milk secretion.

Eat more pork loin in the diet: it can strengthen the kidney, promote metabolism in the body, strengthen the waist and help treat backache.

Red cabbage: rich in iron, it has the function of enriching blood and can be eaten by lying-in women.

Eucommia ulmoides Oliv : Strong waist, spleen and kidney.

Coix seed: invigorating spleen and nourishing viscera.

Tips: At this time, you can choose whether to drink milk soup according to the amount of milk. If the amount of milk is small, you can eat some foods that are helpful for milk production, such as stewed pig's feet with peanuts, stewed pork ribs with green papaya, and crucian carp soup. Of course, what you eat is secondary. The most important thing in milk production is to keep a good mood and let the baby suck more.

The third stage (postpartum 14-2 1 day): increase the quality of milk and promote physical fitness.

Objective: To increase the quantity and quality of maternal milk through dietary adjustment, enhance the recovery of maternal organ physical fitness and promote the recovery of body-related physical fitness.

Tip: In my next note, I will sort out some delicious, super creamy soups for you. My new moon is from Guangdong. Do you know how good Cantonese people make soup?

The fourth stage (postpartum 2 1-30 days) is to strengthen the body, nourish blood and replenish qi, beauty beauty.

Objective: to regulate the microenvironment in human body, enhance physical fitness, promote the recovery of organs as soon as possible and enhance immunity; Through diet conditioning, restore postpartum physical condition and facial luster, increase the body's self-repair ability, and restore muscle elasticity.

Tips: It is best to drink less oily soup. The more oil in the soup, the more fat in the milk. The digestive function of newborns is not complete. Too much fat in milk may cause diarrhea in babies. Moreover, the fat content of oil soup is too high, which is not conducive to the recovery of body shape. I don't put my moon meal recipe here, because everyone likes different tastes, and there are great differences between north and south. As long as you follow the above steps to adjust, it is basically possible. If you want a menu (most people do), I'll tidy it up. After all, this is a big project.

Everyone must have a scientific, nutritious and healthy confinement. Oh, by the way, you must eat less white rice. I didn't eat much rice since I was a child, which is very helpful for reducing fat.

Skills of using some ingredients

1. Pig liver is suitable for eating in the morning and at noon.

2. Iron in egg yolk is effective for anemic women.

3. Lotus root ribs soup can treat anemia symptoms during confinement, and lotus root can relieve nervous tension.

4. Carrots are rich in vitamins A, B and C, and they are the best dishes for lying-in women.

5. Pig's waist has the effects of strengthening kidney, promoting new metabolism in the body, restoring uterine function and treating backache.

6. Sesame contains high calcium. Eating more can prevent calcium loss and constipation.

7. Pig's trotters can nourish blood and promote lactation, and can treat postpartum hypogalactia's disease.

8. Peanuts can nourish blood and stop bleeding, cure anemia and bleeding, and have a nourishing effect.

9. Celery is high in fiber content, and eating more can prevent maternal constipation.

10. Glutinous rice is sweet and flat, which can tonify the middle energizer and replenish qi. Redmi oil is a valuable tonic for lying-in women.

1 1. Black beans are rich in protein and vitamins A, B and C, and can also improve beriberi edema and abdominal and systemic muscle relaxation.

12. Sea cucumber is a kind of food with zero cholesterol and high protein, which is suitable for postpartum weakness, emaciation and fatigue, kidney deficiency and edema, and jaundice.

2. Uterine recovery

1) urinate in time after delivery. Do not inflate the airbag or keep it inflated.

2) Avoid lying for a long time during the puerperium. 6-8 hours after delivery, the lying-in woman can sit up after fatigue is eliminated, and get out of bed the next day to facilitate the recovery of physical function and strength, and help the uterus recover and discharge lochia. If the uterus has been bent backward, it should be corrected by knee-chest position.

3) Breastfeeding in time after delivery. Because the baby's sucking stimulation will reflexively cause uterine contraction, thus promoting uterine recovery.

4) Finally, we should pay attention to pudendal hygiene, especially after delivery, so as not to cause genital tract inflammation and further affect uterine recovery.

3. Pelvic floor muscle repair

Popular science: Pelvic floor muscle is a muscle group that closes the pelvic floor. Pelvic floor muscles are like a "hanging net". The urethra, bladder, vagina, uterus, rectum and other organs are tightly hung by this "net" to maintain their normal positions and exercise their functions. Pelvic floor muscle is like a spring, connecting pubic bone and coccyx.

What can pelvic floor muscle relaxation lead to: pelvic floor muscle injury will occur during pregnancy. No matter whether you choose a natural delivery or cesarean section, with the enlargement of the uterus, the weight of the fetus and its appendages will increase, and the pelvic floor muscles will be continuously compressed by gravity, which will inevitably lead to injury. However, the acute injury during vaginal delivery will cause the pelvic floor function of the parturient who delivered through vagina to be worse than that of the parturient who delivered by caesarean section.

A considerable number of parturients have mild relaxation, sagging and decreased excitability. In addition to postpartum hormone changes, vaginal mucosa is dry and shriveled, and perineal wound does not recover well, which directly affects the quality of sexual life.

Tip: Ma Bao can't find pelvic floor muscles and doesn't know how to exercise. You can search for G-motion in the app store. There are scientific exercise methods to help you repair postpartum pelvic floor muscles, punch cards according to the matching plan, improve symptoms such as urine leakage and edema, and be a healthy hot mom!

How to repair:

1, levator ani movement: repeatedly contract anus.

Pelvic floor muscles are divided into one type of muscle and two types of muscle.

Muscle A: Slowly contract the perineum and anus to the maximum for 3-5 seconds, and then slowly relax for 3-5 seconds.

Type ⅱ muscle: the training method is to relax immediately after the maximum rapid contraction of perineum and anus, and relax for 6- 10 second after 3-5 times. Every exercise 10- 15 minutes, 2-3 times a day, 6-8 weeks as a course of treatment.

2. Kegel exercise: I like to pee when I pee.

Each time 10 second, each group 10 times, 3 groups a day.

4. Pelvic repair

My previous notes have already written why pelvic repair should be done, so I won't go into details one by one.

5. Separation and repair of rectus abdominis

Popular science:

During pregnancy, especially in the third trimester, the enlarged uterus will expand and extend the abdominal wall, and the rectus abdominis on both sides will be separated from the midline, that is, the white line of the abdomen. Under normal circumstances, the abdominal wall will gradually recover after delivery, and the rectus abdominis will move closer to the midline, usually returning to its original position within six months to one year. But if the abdominal wall itself is weak, or twins, the fetus is too large, amniotic fluid is too much, or multiple births. Six months after delivery, the rectus abdominis still unable to recover to its original position is called postpartum rectus abdominis separation. The normal width is about 1-2 fingers.

Self-examination method:

Lie flat and bend your knees.

Hold one hand behind the head, and the other hand vertically enters the abdomen (navel) with the index finger and middle finger.

Lift your upper body, and feel the abdominal muscles on both sides squeezing your fingers to the middle. If you can't feel it, move your fingers and feel the distance between your muscles.

If there are more than three fingers, go to the hospital for examination and treatment as soon as possible. Don't exercise blindly, such as rolling your abdomen, which will aggravate the separation of rectus abdominis.

How to repair:

1, abdominal breathing, abdominal breathing

Mainly diaphragm movement, combined with abdominal movement. It is mainly to exercise transverse abdominal muscles to contract the abdomen from the inside. It can reduce abdominal fat, promote gastrointestinal peristalsis, help expel harmful substances from the body and prevent constipation. The method is as follows:

① Take a supine position or a comfortable sitting position, loosen your belt and relax yourself.

② Put your right hand on your navel and your left hand on your chest. When inhaling, the abdomen expands outward; When exhaling, contract the abdomen inward, suck the navel to the spine to the maximum extent, and pause for 5~ 10 seconds. This is a cycle. Pay attention to keep your chest as still as possible during the whole process.

(3) Circulate and keep breathing rhythm. Generally 5~ 10 minutes each time, three times a day.

2. Pull in

It is mainly to exercise transverse abdominal muscles to contract the abdomen from the inside. The method is as follows:

① Lie on your back, with your knees bent about 90 degrees, your feet flat (heel aligned with ischium) and your whole body relaxed;

② Put your hands on both sides of your navel. When inhaling, the abdomen expands outward; When exhaling, the abdomen contracts inward, and at the same time, the hands are pushed inward and downward, and the rectus abdominis space is narrowed as much as possible, and the pause is 5~ 10 second. This is a cycle.

(3) Circulate and keep breathing rhythm. Generally 5~ 10 minutes each time, three times a day.

3, splint curly hair

Mainly exercise transverse abdominal muscles, rectus abdominis and oblique abdominal muscles. The method is as follows:

① Lie on your back, with your knees bent about 90 degrees, your feet flat (heel aligned with ischium) and your whole body relaxed;

(2) Put your arms crossed on your abdomen, and put your palms on one side of your abdomen. When inhaling, the abdomen expands outward; When exhaling, the abdomen contracts inward.