1. Walking is the simplest and most effective exercise for postpartum weak mothers, 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.
2, deep breathing 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 healthy exercise. Postpartum mothers learn postpartum yoga exercise, which not only contributes to physical recovery, but also makes the body slim 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.
4, perineal contraction movement, purpose: promote vaginal recovery and prevention, uterine prolapse method: Inhale in supine or lateral position, tighten the muscles around vagina and anus, hold your breath, continue 1~3 seconds and then slowly relax your breath, repeat 5 times.
5, chest exercise purpose: restore breast elasticity and prevent sagging.
Method: Lie on your back, put your hands flat on your sides, straighten your hands forward and lift them, straighten your arms to the left and right, then lift them until your palms meet, then put your arms straight behind your back and return to the original position after your chest. Repeat 5~ 10 times.
6, neck exercise purpose: strengthen the tension of abdominal muscles, so that the neck and back muscles can be stretched: lying flat on the ground; Lift your neck, keep your chin close to your chest, keep your body still, look straight at your abdomen, and then return to your original position.
7. Hip-lifting Exercise Purpose: Promote muscle contraction of buttocks and thighs Method: Lie flat, bend the left leg until the heel touches the buttocks and the thighs are close to the abdomen, then straighten and squat, and do the same action alternately from left to right for 5~ 10 times.
Postpartum exercise and body shaping follow seven principles.
1 is an exercise to lose weight to a certain extent. Although exercise is the best way to lose weight, you can't lose weight by casual exercise without a plan. You need to make a plan that suits you, and then exercise in a planned way, and make the exercise time and intensity according to your own situation. Generally speaking, the best exercise frequency is once or twice a day, and the time of each stage is about half an hour to forty minutes. There needs to be a certain interval between the two time periods, so take a good rest. During the exercise, if the new mother feels unwell or tired, she should stop to have a rest, especially when she just started to lose weight. Everyone's physical condition is different Don't think that others should do what they do effectively. Choose the way and method that suits you. What suits you is the best.
2. Persistence is victory. The new mother's physical deformation or obesity is accumulated during the ten months of pregnancy. Therefore, losing these meats is not a simple process, and it comes quickly and goes slowly. Therefore, if a new mother decides to lose weight, she must be prepared for a long-term war of resistance and stick to the plan, so that the effect of slimming will be obvious. After getting used to exercise, the new mother will feel less tired when exercising. You don't have to go to the gym to exercise. You can also find ways to exercise in your daily life, such as climbing stairs and sweeping the floor. Although it seems useless, the effect is still there.
3, it is to lose weight while shaping. Some people may think that exercise to lose weight is not equal to shaping and modifying the body. In fact, generally speaking, some exercises can only achieve the effect of losing weight. Real physical exercise is mainly to exercise the straightness and flexibility of the body, so as to show the most beautiful side of women.
4. 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.
5, warm-up exercise is essential postpartum is a special period, at this time 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.
6. 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.
7. Hydrate properly 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.