How to exercise quickly to lose weight after childbirth?
Walking, swimming, yoga, strength training, family activities (such as outings, parties, etc. ), these five exercises are safe and effective ways to reduce your stomach. Lose weight, don't push yourself so hard. These activities are safe and effective, and you can even do them during your baby's nap.
Walking will be the simplest and most effective way to exercise. You can do it anytime, anywhere. Its requirements are not high, except for a pair of comfortable shoes. Walking is the simplest and most effective way to lose weight after childbirth. You can do it anytime, anywhere. The doctor pointed out that walking for an hour can help burn about 500 calories. You can make a step-by-step walking plan according to your physical condition, as long as you can always see the effect.
Swimming is a whole-body exercise to lose weight after childbirth, which can not only shape, but also enhance your heart and lung function and exercise almost all your muscles. If you have been training regularly, you will feel refreshed in almost a few months.
The weight loss effect of yoga varies from person to person. Although some people do yoga to lose weight, the effect is not very significant, but because of stretching and breathing, it can help restore the state of the body, which is very suitable for postpartum recovery. Let's make a small series to share some effective sports with you.
1, abdominal breathing exercise
From the first day after delivery, you can do abdominal breathing exercise properly, contract abdominal muscles and exercise abdominal muscles, so as to achieve the effect of thin abdomen. Lie flat first, close your mouth, breathe through your nose instead of your mouth, let your abdomen bulge, and then exhale slowly to relax your abdominal muscles. Repeat this for 5- 10 times and practice for about 5 or 6 minutes every day.
2. Head and neck movements
On the third day after delivery, you can do head and neck exercises, exercise neck and back muscles, and achieve the effect of thin waist. Lie flat first, then raise your head, try to keep your chin close to your chest, keep the rest of your body still, and then slowly return to your original position. Repeat 10 times.
3. Leg exercise
On the fifth day after delivery, you can start doing leg exercises to help the muscles of the legs and perineum contract. Lie flat on the bed and lift your legs at right angles to your body. When the postpartum physical strength recovers slightly, you can lift your legs at the same time and repeat it for 5 ~ 10 times.
Step 4 do chest exercises
You can start doing chest exercises on the sixth day after delivery. The biggest advantage of doing chest exercises is that it can prevent the chest from sagging, restore breast elasticity, and solve the problem of postpartum chest sagging well. First lie flat, put your hands flat on your sides, then straighten your hands to the left and right, straighten them forward and lift them until the palms meet, then straighten your arms and lie flat backwards, and finally return to your chest for recovery. Repeat 5- 10 times.
How to care for postpartum uterus?
1, insist on breast-feeding, breast-feeding is also helpful for recovery, because the baby stimulates the nipple while drinking milk, and the mother will produce uterine contraction and accelerate the recovery of the uterus. Insisting on feeding your baby can promote uterine contraction and accelerate the "internal" repair of the uterus, which is the least laborious method of uterine maintenance!
2. Don't be a dirty mother. The hygiene of private parts must be carefully cleaned every day, and underwear should be frequently changed and washed. The process of uterine maintenance is most afraid of "success". If you don't want to be troubled by gynecological diseases, you should pay attention to hygiene!
3, adhere to postpartum exercise, postpartum exercise helps the recovery of uterus and pelvis. About seven days after giving birth, you can do some simple exercises such as leg lifting, deep breathing and hip lifting. Doing more abdominal exercises can tighten your uterus and pelvic muscles. When inhaling, press the abdomen with your hands, contract the abdominal muscles, and hold for a few seconds before exhaling. Mom should pay attention to caesarean section, don't tear the wound.
4. After drinking the biochemical soup and giving birth to the baby, the elderly at home will give the mother a bowl of biochemical soup to help the uterus recover. In fact, compared with contractile agent, this soup has the main functions of promoting blood circulation, removing blood stasis, enriching blood and benefiting qi, which is very suitable for drinking during confinement. Shrinking agent is to prevent the mother from bleeding too much after giving birth to the baby, so it is very helpful to drink biochemical soup about 40 days after delivery. Reasonable arrangement of nutrition for three meals. New mothers should eat more foods rich in protein, fat, carbohydrates, vitamins and minerals, which can speed up the regulation of hormones in the body and be beneficial to the health of the uterus.
5. Ensure adequate sleep. A hormone secreted by the body during sleep is the basis for maintaining the body! Without it, no amount of exercise and nutrition will get twice the result with half the effort!
6, massage, the uterus is recovered through constant contraction, we can also massage and take contractions to help it recover.
The above six methods can effectively help postpartum uterus recovery, which takes some time. Therefore, the new mother must have a good rest and recuperate during this time, and go to the hospital for health check regularly after delivery to check the recovery of the uterus.
skill
In addition to maintaining the uterus after delivery, pelvic tissue should be restored. Otherwise, there will be a feeling of falling in the lower body, which is easy to backache. The recovery of pelvic tissue must avoid lower body movements, especially abdominal exertion, such as lifting heavy objects and squatting, and should be avoided as much as possible within half a year after delivery.