How to exercise thin thighs after childbirth
It is generally believed that the physiological recovery period after delivery takes about 42 days, which is often called the "confinement" stage, which is medically called puerperium. In the puerperium, except the breasts, the other reproductive organs basically returned to normal pregnancy. In the early stage of "confinement", generally speaking, rest should be given priority to.
However, we can't think that "confinement" means eating, sleeping and feeding children, while ignoring exercise. Because early exercise is very beneficial to lochia discharge, uterine recovery and prevention of embolism. Therefore, maternal aerobics should start 24 hours after delivery, including leg lifting; Sit-ups, anal contraction, etc. , promote the recovery of the body.
But remember, strenuous exercise to lose weight immediately after delivery is likely to slow down the recovery of the body uterus and cause bleeding. In severe cases, the surgical segment or vulvar incision will be damaged again during delivery.
65438+ 0 weeks after delivery, new mothers who come home can try to do some slight housework and insist on taking a walk after meals. One month after delivery, if the body recovers quickly, the new mother can start doing some sit-ups and leg lifts in bed, exercise abdominal muscles and waist muscles, and also reduce the fat in the abdomen and buttocks. In addition, exercise time should be arranged 1-2 times a day. It can be reasonably adjusted according to its own conditions. For example: doing radio exercises, jogging, skipping, swimming, dancing and other activities.
New mothers who have just given birth can't blindly go on a diet to lose weight. Because just after giving birth, the body has not fully recovered to the pre-pregnancy level, and some new mothers are still shouldering heavy feeding tasks. It is time to supplement nutrition. Postpartum forced dieting will not only lead to slow recovery of new mothers, but also lead to various postpartum complications. It is even more undesirable to take diet pills, because most diet pills mainly achieve the purpose of losing weight by increasing excretion, and diet pills will also affect the normal metabolism of the human body.
1, reasonably adjust the diet
Postpartum diet plays a vital role in the smooth progress of thin waist. To ensure that babies and new mothers have adequate nutritional intake, the diet must be rich in protein, vitamins and minerals, such as fish, lean meat, eggs, milk, fruits and vegetables.
2. Establish a correct concept
Six months after delivery is the golden period for new mothers to lose weight. However, new mothers who have just given birth should not blindly go on a diet to lose weight, because their bodies have not fully recovered to the pre-pregnancy level, and some new mothers are still shouldering heavy feeding tasks. At this time, it is time to supplement nutrition.
3. Appropriate aerobic exercise
On the second day after delivery, new mothers can get out of bed and walk first, while new mothers with excessive blood loss, low blood pressure and caesarean section will get out of bed and walk better on the third day.
Although the content of losing weight after caesarean section involves reducing stomach, thin ass and thin legs, how to reduce stomach after caesarean section is the top priority for mothers. So how to reduce your stomach after caesarean section? Try the following methods!
Rapid abdominal reduction after caesarean section: lie on the bed, put your hands on your abdomen, breathe naturally, contract your abdomen quickly, exert pressure on your abdomen, and then slowly relax. Do 10-20 times, and then gradually increase to 50 times. When doing this, relax the rest of your body. In order to make the abdomen fit, it is necessary to develop abdominal muscles, maintain a certain tension, eliminate excess fat in the abdomen, and avoid the state of hanging the abdomen and paunching.
How to restore your figure after pubic separation and natural delivery
1, pelvic braking
(1) Bind the pelvis with an elastic band with a width of 25 ~ 30cm, taking the bilateral iliac crest of the patient as the level, until the symptoms and positive signs disappear and the function basically returns to normal, so as to limit the stress and activity of the pubic symphysis. The tightness of the belt is based on the degree that the pelvis can bear without affecting the blood circulation of the lower limbs.
(2) Reduce squatting and load-bearing work, and reduce standing and walking time;
(3) Patients with severe pain should rest on a hard bed, and the best prenatal position is the left lateral position, which can avoid the occurrence of hypotension syndrome in the supine position of expectant mothers. It is best to alternate the healthy side of perineal wound with supine position after delivery, which can avoid lochia from flowing into the wound and is beneficial to wound healing.
(4) In the acute postpartum period, indwelling catheter can restrict getting up and urinating, and pelvic compression and braking can promote the healing of cartilage and ligament.
2, physical therapy:
(1) ultrashort wave therapy: ultrashort wave therapy was performed on the pubic bone, and the two capacitor electrodes were opposite at the pubic bone, with slight heat 1.5min/ time, 1 time/day;
(2) Red light therapy: Immediately after ultrashort wave therapy, red light therapy was performed with a distance of 20cm, and the pubic symphysis was vertically irradiated for 20 minutes/time, 1 time/day;
(3) Hyperthermia: apply hot compress bag (average temperature 50℃, duration 12h) to pubic symphysis, daily 1 bag;
(4) Electromagnetic wave therapy: irradiating pubic symphysis twice a day for 30 minutes each time is helpful to eliminate local edema, improve blood circulation, accelerate wound healing and relieve pain. Pay attention to adjust the distance between lamps to 30 ~ 50 cm to prevent burns.
3. Diet therapy
Because expectant mothers have just given birth and fed newborns, they need to consume a lot of physical strength, so they should be guided to eat a semi-liquid diet rich in protein, carbohydrates, vitamins and minerals, such as eggs, fish, milk, shrimp, animal offal and egg yolk. At the same time, in order to promote the rehabilitation of pubic symphysis, foods rich in collagen such as pigskin, pig's trotters and pig's belly are added. Due to the separation of pubic symphysis after delivery, the amount of postpartum activity is reduced, so food rich in fiber should be given to stimulate intestinal peristalsis and promote defecation. Supplement calcium every day and eat high calcium food.
4. Psychological care
Ensure that expectant mothers feel comfortable and relieve anxiety. Explain the cause of the disease, help patients correctly understand and face it positively, meet their needs in time, conduct psychological counseling and relieve their ideological concerns.