1, use the abdominal belt in the second month.
42 days after delivery is the best time for pelvic floor muscle rehabilitation training and treatment. Therefore, it is essential to use the abdominal belt in the second month. Its main function is to fix the pelvis, and at the same time, it can close the crotch and prevent pelvic dislocation. It can not only help you shrink your pelvis, but also treat the pain caused by postpartum pelvic relaxation. Under professional pelvic reduction and correction, it can be retracted at least 2-3 cm.
2, climbing stairs and thin buttocks method
Climbing stairs is not only the exercise of leg muscles, but also the most exercise of hip muscles. Cultivating the good habit of climbing stairs every day can effectively play the role of slimming and lifting hips. You can climb the stairs every morning or half an hour after dinner. If you take two steps at a time, the slimming effect will be better.
3. Functional exercise
deep squat
Stand with your feet apart, slightly wider than your shoulders, with your toes pointing outwards. Sink as far as possible, raise your arms, stretch forward, keep your arms shoulder height, and form a standing posture of squatting and tightening your hips. While keeping your body balanced and comfortable, try to lower your body, but don't bend your knees beyond your toes. Hold this position for 2 seconds, and then return to the ready action. Repeat the action 10 times.
Step 4 squat on one leg
Stand, feet together, arms straight forward to shoulder height, but almost raise your right foot (see Figure A). Sit back as if there is an invisible chair under you (see Figure B), stop breathing for three times, and then return to the original position. Do it with both legs 10 times, and repeat 3 groups.
Step 5 strengthen gluteal muscles
Women's hips are extremely soft and must be tightened to look round and beautiful. When doing things, watching TV or driving, if you sit on a chair cushion or soft chair, your gluteal muscles will soon become slack and droop. So, if you want to round your hips, throw the mat aside, sit up straight, practice tightening your gluteal muscles, and count from 1 to 6 before relaxing.
6. Choose a hip exercise program.
Choosing the best hip project after delivery is helpful for postpartum recovery. The best way to shape the buttocks perfectly: ballet (the basic posture of ballet). Practice three times a day, and repeat each action 100 times. After 4 weeks, preliminary results will be achieved. In addition, Latin dance, street dance, taekwondo, fencing and other sports can also fully exercise the buttocks to make them firm and elastic.
7, maternal diet guidance to lose weight
1, it's time for breakfast
Some pregnant women think that skipping breakfast has little effect on the body and can reduce calorie intake. In fact, this practice is wrong, which will not only damage health, but also lead to obesity more easily. Because, if you don't eat breakfast, or eat inappropriately, and breastfeed, the brain sends a signal of continuous eating in order to get energy for the body, which is easy to cause overeating. Moreover, because of breastfeeding and postpartum recovery, the body's function of absorbing calories is enhanced, and at the same time, the body will strengthen the storage of fat to avoid starvation again, which greatly increases the risk of obesity.
2. Avoid dieting just after confinement.
Many pregnant women think it is too early to lose weight, and the more they eat during confinement, the more difficult it is to recover. In fact, this idea is wrong. Doctors suggest that pregnant women can only go on a planned diet 42 days after delivery, because during pregnancy and childbirth, there is a lot of blood loss. Forced dieting during confinement will not only slow down the recovery of the body, but also cause insufficient blood, leading to metabolic disorders and more likely to cause obesity.
3. Avoid fasting or eating indiscriminately after exercise.
If the maternal body recovers well, you can do some exercise to help lose weight, but after exercise, you should pay attention to that more exercise can also lose weight, and you don't need to control your diet, or you think eating after exercise will affect the slimming effect. Both views are wrong. You can't fast or overeat after exercise, because the basic principle of losing weight is to eat more calories and less calories. If you eat more calories than you do, the extra calories will be converted into fat and stored in your body. However, if excessive dieting is carried out to control calorie intake, the body will convert water or other substances in the body into fat for self-protection, and it will also cause fat accumulation.
4, the right amount of dietary fiber supplement
Dietary fiber has the characteristics of absorbing fat, which is not suitable for absorption. It can promote gastrointestinal peristalsis and has a good auxiliary effect on weight loss. However, for lying-in women, it is necessary to pay attention to properly supplementing dietary fiber, which will not only have no effect on losing weight, but also increase the burden on the stomach, which will not only prevent the normal metabolism of excess fat, but also affect the absorption of trace elements such as calcium, magnesium and iron by the human body.