Looking at the belly, swollen legs and squatting after giving birth to the baby, I feel only postpartum depression.
In fact, it is no longer a dream to choose the right time and method to lose weight after delivery.
When 6 ~ 9 months after delivery, seize the good opportunity to lose weight.
The "relaxation hormone" that helps open the pelvis to give birth to a baby shows a downward trend from 6 to 9 months after delivery. At this time, through proper professional postpartum tightening exercise, it can help the open pelvis, loose ligaments and joints, and loose waist and abdomen to recover.
What is even more amazing is that receiving professional guidance and practice at this stage can help adjust the bones and make them reorganize well. Some postpartum mothers have different degrees of skeletal scoliosis or even dislocation before pregnancy, so they can repair and rearrange their bodies through this precious hormonal decline period after pregnancy. The body is tighter and the bones are straighter. The sentence "My health is better than before pregnancy" is not a dream.
What slimming programs are suitable for caesarean section and natural delivery?
Caesarean section: Mothers who have had caesarean section are not suitable for abdominal stretching with their hands for a period of time after delivery. In addition, due to the surgical knife edge, the belly rolling action similar to the body curling should also be avoided properly, otherwise it is not conducive to the healing of the wound and uterus. It is suggested to tighten the abdomen and support sports, such as flat board, fitness ball, confrontation exercise and kneeling exercise.
Natural delivery: mothers who have a natural delivery can choose a lot of sports to lose weight, but there is also a side-cut mother who has a natural delivery. Pay special attention to trying pelvic floor muscle exercises. There is still a long lactation period after delivery, which will inevitably lead to hunchback in the chest, so it is necessary to strengthen the practice of chest breathing.
Separation and repair of rectus abdominis: in the third trimester, the enlarged uterus will lengthen the abdominal muscles and separate two rectus abdominis from the position of the abdominal white line. This phenomenon is called rectus abdominis separation. After giving birth to the baby, the new mother's flabby abdominal muscles can't immediately return to their original shape and position, and the excess fat in the abdomen bulges, which greatly affects the appearance. In addition, the deeper the separation of rectus abdominis, the weaker the abdominal muscles and the less support for the back. Many women are prone to low back pain after delivery, and even it is very difficult to get up.
Self-test: supine, legs bent. Expose your abdomen, support your left hand behind your head, and put your right index finger and middle finger vertically into your abdomen to relax your body. Then lift your upper body and feel the abdominal muscles on both sides squeezing your fingers in the middle. If you can't feel the squeeze, move your hands to both sides until you find the tense muscles. Measure the distance between the muscles on both sides. Under normal circumstances, it is within 2 fingers (including 2 fingers). If the distance between the muscles on both sides is greater than 3 fingers, it is a serious separation of rectus abdominis, which may cause hernia and require timely medical treatment. If it is between 2 and 3 fingers, be careful not to carry out weight-bearing exercises of trunk bending and twisting, because this will make the separation more serious.
Action training to improve the separation of rectus abdominis
Action 1: Stand still and tuck in.
Preparation: Stand with your back against the wall, your upper body against the wall (keep a neutral posture, with your head, back and hips attached to the wall), and your feet are about 30 cm away from the wall.
Action execution: inspiratory preparation; Exhale, stick the lumbar spine to the wall, then inhale and restore. Each group 10 ~ 15 times, repeated for 2 ~ 3 groups.
Precautions: avoid pushing your arms back against the wall, pull your abdomen inward as far as possible, and actively approach the wall, imagining the feeling of your navel approaching the wall.
Action 2: Kneeling and abdomen.
Preparation: Kneeling at four o'clock, hip and knee vertical, shoulder and wrist vertical, spine neutral.
Action execution: inhale, and the lower abdomen naturally relaxes; When exhaling, forcibly retract the lower abdomen inward. Repeat 10 ~ 15 times in each group, and do 2 ~ 3 groups.
Note: Do not change the neutral position of the spine during the whole process. Only the abdomen is moving. Imagine pulling your navel to your lumbar spine.
Action 3: kneel down and stretch your legs.
Preparation: Kneeling at four o'clock, hip and knee vertical, shoulder and wrist vertical, spine neutral.
Action execution: prepare to inhale and exhale with your right leg slowly backward; Inhale, exhale and slowly retract your legs. Complete 4 ~ 6 times, and repeat on the other side. When you can control your body well, start stretching your legs alternately. Stretch each leg 4-6 times and repeat 2-3 groups.
Action 4: Lie on your back and lift your legs.
Preparation: Lie on your back with your chin slightly retracted, hold the upper part of your right leg and calf with your hands, and press the mat with your lumbar spine.
Action execution: inhale and prepare; Exhale and push your right leg out 6 ~ 8 times. Repeat with the other leg to complete 2 ~ 3 groups.
Precautions: When holding your legs, try to press your chest and let your lumbar spine press on the mat. Stretch the other leg as far as possible, while keeping the lumbar spine from lifting.
Note: Keep the torso and pelvis neutral all the time, and do not deviate from the midline. Imagine putting a bottle of water on your pelvis. You can't let the bottle fall.
Action 5: Plate Support
Preparatory action: prone, elbow joint perpendicular to shoulder joint. Knees support the ground and keep the upper body parallel to the ground.
Action execution: keep the body stable and stay 1 min. You can take your knee off the ground and do a complete flat support. In the case of action standards, the longer the better.
Note: Don't bend over, tuck in your abdomen, and don't collapse your shoulders. Press your elbow hard on the mat during the whole process.
For the above exercises, you can choose one action to practice, or you can connect the actions in series and change them. It can be adjusted according to the repetition times and actions of each group. If you keep practicing every day, you can obviously improve the separation of rectus abdominis in about two weeks. When the degree of separation of rectus abdominis decreases, you can slowly start a small-scale trunk bending exercise, but avoid doing weight-bearing trunk twisting until you recover to less than two fingers.