I believe that many women are already sad when they look at their flabby stomachs and fat thighs in the mirror after giving birth. Many mothers who love beauty want to exercise immediately and get rid of excess fat. But please note that the time to start exercising after delivery varies according to the delivery method!

Mother who gave birth naturally: You can get out of bed about 2 ~ 3 days after delivery, and do some pelvic contractions after 3 ~ 5 days; Two weeks after delivery, you can do aerobics or stretching exercises; Pay special attention here. If there is postpartum hemorrhage in natural delivery, the mother needs to depend on her physical condition.

Cesarean section mother: It depends on the wound healing. Generally speaking, stretching exercise can be started after the second month, and it is suitable to exercise abdominal muscles for 6 ~ 8 weeks after delivery.

Second, which sports are suitable for maternity?

Generally, within half a year after delivery, the maternal body is still in the recovery stage, and moderate aerobic exercise is more appropriate. Half a year after delivery, mothers can choose more vigorous exercise. Mothers remember that pregnancy is a ten-month process, and it is impossible to lose weight overnight. It is necessary to adapt and recover your body slowly to avoid rebound. This paper focuses on the exercise in the rehabilitation stage.

1, take a walk

For mothers who are weak after delivery, walking is the simplest and most effective exercise, with low intensity and easy implementation. But it should be noted that walking also needs to be gradual and planned. It is best to walk for 5 to 10 minutes at first, and then gradually increase it to about 30 minutes at a time. It is best not to increase the time for more than 5 minutes at a time, and increase it once. It's better to increase the length of walking at the frequency you are used to.

Step 2 take a deep breath

For mothers who have just given birth, deep breathing helps to promote vaginal recovery and prevent uterine prolapse. Mother can lie on her back or side in bed, slowly inhale, consciously tighten the muscles around vagina and anus, hold her breath 1 to 3 seconds and then slowly relax her breathing, and repeat for 5 times.

3. Postpartum yoga

Yoga is a kind of physical and mental exercise. Postpartum mothers learn postpartum yoga exercise, which not only contributes to the recovery of the body, but also makes the body slender and beautiful. Postpartum yoga has special exercises for different parts, which is really a great boon for pregnant women. However, mothers who have never practiced yoga should pay attention to the fact that postpartum yoga is different from yoga. To do it yourself, you'd better consult a yoga teacher or an experienced person.

Three, postpartum exercise should follow four principles.

1, avoid strenuous exercise

Postpartum body is not suitable for any strenuous exercise. Excessive exercise may lead to re-injury of surgical wound or vulvar incision.

2. Warm-up exercise is essential.

Postpartum is a special period, at which warm-up exercise is essential. Do 5- 10 minutes of warm-up training before exercise. The amount of exercise is also recommended to be gradual, so that the body can gradually adapt.

3. Feed your child before exercise.

It's best for mothers to breast-feed their children before exercise. This is because after exercise, the body will produce a lot of lactic acid, which will affect the quality of milk. If you breast-feed your child after exercise, it's best to spend three to four hours.

4. Exercise should be properly hydrated.

You should properly replenish water during exercise. Generally, 15-20 minutes can be supplemented with 100 ml of water. If you sweat a lot, you can appropriately supplement some drinks containing electrolytes. Maternal women should pay special attention to hydration.

Postpartum health is not only related to the new mother, but also to the newborn baby. Therefore, we should scientifically arrange our daily life, three meals and exercise.