After giving birth to the baby, the new mommy looks at the flabby belly and the fat on her thighs, which may not be acceptable for a while. Will she wonder if this is really herself? You will want to get rid of excess fat and get back in shape by exercising immediately. However, how long can you exercise after delivery? What sports can restore your body?
I believe that many women will feel sad when they look at their flabby stomachs and thighs and buttocks after giving birth. Amy's mother definitely wants to exercise immediately, but postpartum exercise can only be carried out after a certain period of rest.
If you are a natural mother, don't stay in bed all the time You can get out of bed about 2-3 days after delivery, do some pelvic contractions about 3-5 days, and do some soft yoga and stretching exercises about 2 weeks. If it is a mother with postpartum hemorrhage, it depends on her physical recovery.
According to the recovery of the wound, the mother of caesarean section can generally do some stretching exercises after the second month. After 6-8 weeks, she can see the recovery of the wound and uterus and exercise the abdominal muscles lightly.
Question 1: You are still breastfeeding. Are you suitable for exercise?
If the mother is breast-feeding, it is recommended that the mother breast-feed or express milk before exercise to avoid the increase of milk. Choose loose and sweaty clothes when exercising. Because the body will produce lactic acid after exercise, it will metabolize the body after entering the blood, which can change the concentration and taste of milk and easily lead to the baby spitting milk. Generally, after half an hour or an hour of rest, lactic acid returns to normal before feeding.
Question 2: Which exercises are suitable for lying-in women?
Ma Bao's body is still recovering within half a year after delivery. It is suggested that some moderate aerobic exercise should be given priority to and some anaerobic exercise should be added for half a year after delivery.
Generally speaking, natural childbirth is 2? You can get out of bed and walk around in 3 days, 3? After 5 days, you can do some pelvic contraction exercises, and you can do aerobics or stretching exercises two weeks after delivery;
Cesarean section mother: It depends on the wound healing. Generally speaking, stretching can start one month after delivery, while 6? Eight weeks is suitable for exercising abdominal muscles.
How to exercise after childbirth
If it is a natural delivery, you can do some simple activities on the first day after delivery, such as turning over and lifting your legs. The mother of cesarean section can turn over or walk slowly on the ground before taking out the stitches, and do some activities in moderation one week after taking out the stitches. New mothers who come home after childbirth can try to do some light housework, insist on taking a walk after meals and so on. 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 to all kinds of parenting troubles after childbirth, physical discomfort has become a heart disease for new mothers. If you want to restore your graceful posture, you should exercise early after delivery, which can not only help the new mother to relieve discomfort, but also improve her physical function quickly.
after getting up
After getting up, stretch your body, exercise your upper limbs, relieve upper limb edema and exercise.
Exercise effect: Relieve edema of upper limbs.
Tumbling pelvis
No.65438 +0 lies flat, with knees bent, feet open, and pelvic width separated.
NO.2 exhale, the buttocks move up, slightly off the ground, and feel the coccyx upward, like involution.
Don't lift it too high, feel the abdominal muscles tighten and the navel is pulling closer to the spine.
NO.3 inhale, return to a relaxed state, and repeat 5-8 breaths according to your own situation.
Practice time:
3-4 weeks after delivery.
Practice effect:
After proper exercise, the lower back will fit the ground, allowing the spine to be completely relaxed.
At the same time tighten abdominal muscles.
Side-lying leg lift
No.65438 +0 lies on the right side, with his right leg relaxed and bent.
NO.2 Bend your left knee and point your left toe to the ground.
NO.3 exhale, the left knee goes forward and down, and the left knee touches the ground.
Practice time
Suitable for all postpartum periods.
Exercise efficacy
Strengthening the strength of the abdominal oblique muscle and stretching the gluteus maximus muscle are helpful to reduce the hip circumference.
How long can I exercise after delivery? What sports can restore your body?
Have you learned?