How can I have a flat abdomen after childbirth?
Abdominal band and thin abdomen method
The most basic and simple method of postpartum thin abdomen is to use abdominal belt. It is necessary to tighten the abdominal belt in time after delivery, which can not only prevent the lower abdomen from becoming thinner, but also prevent visceral sagging and skin relaxation, and eliminate stretch marks. I want to buy an abdominal belt specially for pregnant women. It is a long gauze belt, which can be freely tied to the abdomen and bound along the body curve from bottom to top, so that the drooping abdomen can be completely lifted, supported and shaped. Wear it for about 8 hours every day, with moderate tightness. It is best not to use it when sleeping at night, so as not to affect blood circulation.
Massage and thin abdomen method
Clever use of postpartum thin abdomen cream combined with abdominal massage can help women burn excess abdominal fat and have a flat abdomen. The specific method is: Step 1: Lie flat, apply a hot towel to the abdomen for 2 minutes, and then take off the towel. Step 2: Rub the palm of your hand, and evenly apply the thin belly cream to your abdomen. Step 3: put your hands close to your abdomen, apply a little force and massage your abdomen clockwise from bottom to top; When you massage, you should go through Fenshui (located directly above the navel, about the width of thumb), Tianshu (located on both sides of the navel, about the width of three fingers) and Siman (located at the three fingers below the navel), and massage 1 time every morning and evening, which can regulate qi and promote blood circulation, invigorate the spleen and stomach, and restore the lower abdomen to a flat and healthy state.
Abdominal movement
Exercise is the most reliable way to burn calories and fat, so postpartum thin abdomen is best combined with abdominal exercise, and the effect is better. After giving birth to a child, do 50 sit-ups every morning and evening to exercise abdominal muscles and eliminate abdominal fat; When you are free, you can do abdominal exercises while watching TV to make your abdominal muscles firm. The specific method is: the palm is rubbed and placed on the lower abdomen; Take a deep breath, the lower abdomen bulges against the palm, and exhale to tighten the lower abdomen. Repeat 10- 15 times, and do it more than 3 times a day.
Breastfeeding helps to thin the stomach.
Medical research has proved that breastfeeding mothers can recover as soon as possible and reduce the incidence of breast cancer and ovarian cancer. After delivery, in order to produce milk, the female body will consume the adipose tissue stored during pregnancy bit by bit. Making milk can consume about 500-800 calories every day, so in the process of breastfeeding, mothers will consume a lot of calories, and the order of consuming calories is abdomen, legs, arms and face. When breastfeeding, abdominal subcutaneous fat will be consumed first.
Reasonable tonic helps to lose weight.
Postpartum nutrition supplement is helpful to physical recovery, but excessive supplementation should be avoided, so as not to cause fat accumulation and make it difficult to lose weight in the future. Postpartum 1 week, the main goal is "diuresis and detumescence" to make lochia clean, so don't make up too much at first; The correct concept of tonic is: first discharge lochia, then replenish qi and blood; It is not advisable to eat salty food and excessive supplements at this time. For example, eating "sesame oil pig liver" in 1 week can help the uterus eliminate lochia and other wastes; In the second week, use sesame oil to tonify kidney and promote blood circulation to prevent backache. When the lochia is exhausted in the third and fourth weeks, you can start eating sesame chicken to replenish blood and regulate qi.
Eliminate nervousness when eating: Have a correct posture when eating, chew slowly, have a quiet environment and chew fully.
Food should be cooked: nowadays, fashionable cooking is half cooked, which makes the starch unable to be destroyed. Starch sugar in most vegetables and grains accumulates in the large intestine, producing carbon dioxide, which leads to abdominal bulge.
Eat healthy food: Yogurt and fermented milk can activate substances necessary for digestion and help improve the intestinal microbial system, thus preventing abdominal bulge.
Drink less carbonated drinks and chew less chewing gum: when drinking carbonated drinks or chewing gum, you will swallow a lot of air, especially the polyols contained in chewing gum, which will not be digested by the small intestine.
Exercise a strong abdomen: A strong abdominal wall can reduce bloating.
Walking, drinking water, massage: Walking and drinking water are beneficial to flat abdomen. At the same time, you can do circular massage on your abdomen every day.
Increase minerals to avoid PMS: If your waistline is bigger than usual before menstruation, you can try to eat foods rich in iron (fruits and dried fruits), calcium (dairy products and mineral water) and zinc (red meat, fish, shells and seafood), which can help you balance hormones and avoid PMS.
Breathing control: Proper breathing helps to eliminate toxins and nervousness in the body, making people feel happy and maintain a beautiful posture.
How to thin abdomen and breast enhancement after delivery?
Return to a normal diet.
During pregnancy, in order to help children supplement nutrition, mothers always make up this and that. If you want to recover your body after childbirth, you must first stay away from the diet during pregnancy. Because you are weak in the early postpartum period, I suggest you supplement more nutrition first. After 3 months, we should give priority to vegetables, fruits and coarse grains!
Be diligent in exercise.
If you are weak after delivery, you can rest a little more, but don't stay at home all day, especially after 3 months, start doing more yoga or running!
Keep a normal heart.
Many studies show that the correct attitude is a powerful guarantee for the success of weight loss, because it is a subconscious influence. You can usually listen to relaxing music, but don't listen to sleep, otherwise the quality of sleep will be low, or the quality of sleep will be too high, which will not help you lose weight!
Stick to losing weight.
As a way to lose weight, especially the belly, mothers can't think that 1 week and 10 days will have obvious effects. They should stick to it for more than two months. According to the correct lifestyle and weight loss methods, persistence is victory!
Adequate sleep time
Poor sleep is harmful to postpartum thin belly rather than helpful. Lack of sleep easily leads to the accumulation of toxins in the body, which affects the quality of breast milk and is not good for the baby. In addition, the accumulation of toxins will affect the metabolism of fat and hinder weight loss. Therefore, women should ensure adequate sleep time, and high-quality sleep is also helpful to maintain a good mood and postpartum recovery. balanced diet
During breastfeeding, pregnant women should not come to thin belly by dieting. After stopping breastfeeding, we should also pay attention to a balanced diet. Because during breastfeeding, the baby's nutrition basically comes from breast milk, then the mother's nutrition must keep up. However, many mothers still can't adjust their appetite in time after stopping feeding, 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.
Abdominal massage
After taking a shower, do more abdominal massage. After giving birth to a baby, you should master the intensity of massage, not too hard. After midwifery, you can do circular massage around the navel, or gently rub your stomach up and down, and you can have thin belly.
go for a walk
Don't sit down and rest immediately after dinner. You can take a walk after dinner, which is very helpful for postpartum thin belly. 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 the obvious effect of thin abdomen.
sit-up
After the body basically recovers, the parturient can do sit-ups to come to thin belly. The correct way is to lift the body from the ground 10 to 20 cm, tighten the abdominal muscles, pause for a while, and then slowly lower the body back to its original position. When your back touches the ground, you can start the next cycle. This action can eliminate the fat in the belly and have beautiful abdominal muscles.