Don't worry, moms. I'll tell them what to do with the fat on their bellies. As long as the correct methods are mastered, the mothers will recover quickly after delivery.
First, what is the postpartum fat?
In fact, postpartum flabby fat is mostly postpartum rectus abdominis separation. Because the enlarged uterus during pregnancy will overstretch the rectus abdominis (vest line), the muscle can not return to its original position.
Here is a self-test method:
Lie on your back with your legs bent and your abdomen exposed. The index finger and middle finger of the right hand vertically pierce the abdomen; Lift your upper body and feel your abdominal muscles squeezing your fingers in the middle. If you don't feel anything, you can move your hands to both sides until you find the tense muscles. Test the middle, upper and lower fingers of the navel respectively.
The test result is 2-3, indicating that there is a certain separation and it needs to be improved as soon as possible.
More than 3 indicates that the separation is serious, which may cause hernia and requires timely medical treatment.
Second, how to recover?
1, electrical stimulation therapy
At present, the mainstream treatment methods in clinic. Through the machine, the muscles such as rectus abdominis are stimulated intensively to promote the passive contraction of abdominal muscles and make the muscles return to normal.
This treatment can not be used during pregnancy, lochia is not completely discharged, and the whole body is acute infection.
Step 2 use a corset
Abdominal girdling can really flatten the stomach, but it can't restore the separated muscles, so it can only be used as an auxiliary means. Within 6 months after delivery, rectus abdominis tends to recover naturally, so if the separation is not serious (2-3 fingers), abdominal girdle recovery can be used early. The abdominal belt should not be too tight when used, so as not to increase abdominal pressure and increase the risk of pelvic floor diseases.
If you still don't recover after 5-6 months, please see a doctor in time.
3. Surgical therapy
If the rectus abdominis is separated by more than 3 fingers, you need to see a doctor as soon as possible. The doctor will consider whether to operate according to the patient's condition. If conservative treatment fails, surgery can also be considered.
4. Exercise therapy
This is also a very common method. Many female stars mentioned in the program that they recovered through yoga and other sports.
This time, introduce three groups of sports to help Ma Bao recover. If you have a corset, you can use it during exercise.
Here, I still want to remind everyone that it is best to exercise under the professional guidance of professional rehabilitation teachers in formal institutions to prevent incorrect posture from aggravating abdominal muscle separation.
① supine leg lifting
Lie on your back and bend your legs, with your feet width apart from your hips; The pelvis and spine are in a line, and the palm is naturally placed on the side.
When exhaling, lift your right leg, keep your knee flexed, keep the front side of your thigh close to your abdomen as much as possible, and at the same time, close your abdomen and tighten your vagina; Lower your right leg when inhaling. 8- 10 times/group, 2-3 groups, alternating legs.
② Bridging practice
Lie on your back and bend your knees, put your feet flat on the bed surface, and naturally put your palms down at your sides.
Press your feet to the ground, tighten your legs when exhaling, lift your hips straight, and tighten your abdomen and vagina at the same time; When inhaling, the buttocks slowly fall back to the bed surface, 8- 10 times/group, 2-3 groups.
(3) stand upright.
Keep your back against the wall, your upper body against the wall, your head, back and hips against the wall, and keep a neutral posture.
The feet are 30cm away from the wall, the lumbar vertebrae are attached to the wall when exhaling, and the abdomen is contracted to tighten the vagina at the same time, and it is recovered when inhaling. 10- 15 times/group, 2-3 groups.
Third, matters needing attention
① Exercise therapy is more suitable for mild separation of rectus abdominis muscle of 2-3 fingers, and those with severe separation need to see a doctor in time.
② Patients with severe perineal laceration and puerperal infection should be treated according to the doctor's advice to avoid aggravating the condition due to excessive movements.
③ Avoid abdominal curling actions such as sit-ups, so as not to aggravate the separation of rectus abdominis.
(4) Don't hold your breath during exercise to prevent excessive abdominal pressure from affecting the pelvic floor.
References:
[1] Gao Yongshu, Huang. Practical tips for postpartum recovery of "small waist" [J].37 Female, 2020( 1 1):68.
[2] Sun,,,, Li,, Wang Qing. Experts diagnose and treat postpartum rectus abdominis separation [J]. China Clinical Journal of Obstetrics and Gynecology, 202 1, 22 (02): 220-22 1.
Li, Huang, Li Huichao, Bi Shaojin, Huang Rong. Observation on the effect of early self-training on postpartum rectus abdominis separation [J]. Medical Theory and Practice, 2019,32 (10):1610-6558.