Postpartum recovery gymnastics 0 1, deep breathing exercise (4-8 times per session).
Time: You can start on 1-3 days after delivery and do it twice a day.
Methods: Lie flat, close your mouth, inhale slowly through your nostrils, and send air to your abdomen to make it expand, then exhale slowly, and your abdomen will gradually sag.
02. Raise your head (4-8 times per session).
Time: Do it twice a day from postpartum 1-3 days.
Methods: Lie on your back, keep the rest of your body still, and bend your head as far as possible to your chest.
03. Upper limb exercise (4-8 times per session).
Time: Do it twice a day from postpartum 1-3 days.
Methods: Lie flat, stretch your arms horizontally, lift them to your chest, close your palms, then straighten your arms and put them back.
04. Lower limb exercise (4-8 times per session).
Time: From the 3rd postpartum day to 10 day, do it twice a day.
Methods: Lie flat, bend one knee, make the thigh close to the abdomen, heel close to the hip, straighten down, and then bend the other leg to repeat.
Postpartum thin belly 1 How about walking?
New mothers don't sit around after dinner. Walking after a meal can't make you recover faster, and it is also very helpful to lose weight. The correct way to walk is to hold your chest out and stride, walking about 60 ~ 80 meters per minute. The upper limbs should swing with the rhythm of footsteps, and the lines should be straight. Don't turn left and right. Walking for half an hour to 1 hour every day, the intensity varies with physical fitness, and it is generally appropriate to sweat slightly. As long as you persist for 3 weeks, you can see obvious weight loss effect.
2, abdominal massage
After taking a shower, do more abdominal massage. Because after giving birth to a child, the intensity of massage should be mastered well, not too hard. Do a circular massage around the navel, or gently rub your stomach up and down, and you can have a stomach after midwifery.
Step 3 get enough sleep
Poor sleep is not helpful to thin belly after caesarean section, but harmful. Lack of sleep can easily lead to toxin stagnation. If it is excluded from milk, it will do considerable harm to the baby, so it is not enough to take. In addition, the accumulation of toxins will affect the metabolism of fat and hinder weight loss.
4, a balanced diet
After stopping breastfeeding, new mothers should pay attention to a balanced diet. Because during breastfeeding, the baby's nutrition basically comes from breast milk, and the mother's nutrition must keep up. However, after stopping breastfeeding, many mothers still can't adjust their appetite for the time being and still eat and drink. In the past, more nutrition than you need was supplied to your baby through milk, but now the excess can only be transferred to your mother. You may get fat if you are not careful. Therefore, once breast-feeding is stopped, new mothers should pay attention to their diet, eat more vegetables, fruits and milk in moderation, and eat less French fries and cola.
Postpartum nutrition recipes recommend lotus root porridge.
Ingredients: rice 90g, cereal 20g, lotus root 100g, pork tenderloin 50g, carrot 30g, salt 1 spoon.
Exercise:
1. Wash the materials, slice the lotus root, shred the carrot and shred the pork tenderloin.
2, rice into the pot, add water to boil.
3. Add oatmeal and lotus root slices, bring to a boil over high heat, turn to low heat, cook until thick, add shredded carrots and tenderloin to cook, and then add salt to taste.
Nutritionist's recommendation: eliminate fatigue+enhance physical strength.
Covered with fish belly porridge
Ingredients: 2 covered fish bellies (about 90g each), 90g rice, 4 slices ginger, celery 1 root, 2 tsps rice wine, salt 1 tsp, and crispy onion 1 tsp wine.
Exercise:
1. Wash the materials, cut the fish belly in half, shred the ginger slices and mince the celery.
2. Soak the rice in water for half an hour, pour the rice into a pot and add water to make porridge, add fish maw and rice wine, cook until the fish changes color, add ginger and salt to taste, and then take out celery powder and crispy onions.
Nutritionist's recommendation: repair the wound+strengthen the teeth.
Sweet potato porridge
Material: rice 90g, sweet potato 100g.
Exercise:
1. Wash the rice and soak it for 20 minutes.
2. Peel the sweet potato, wash it, cut it into pieces, pour the rice into the pot and add water to boil, then add the sweet potato pieces and cook until it is sticky.
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