Spontaneous delivery
Mothers who give birth naturally can get out of bed for 2-3 days after delivery and have pelvic contractions for 3-5 days; Stretch only two weeks after delivery. What needs special attention here is that if the parturient gives birth naturally but has postpartum hemorrhage, it depends on the situation.
Caesarean birth
Cesarean delivery women can turn over or walk on the ground before removing the stitches, and they can exercise moderately for a week after removing the stitches.
For mothers who have just given birth, deep breathing helps to promote vaginal recovery. Exercise is also very simple. Lie in bed, inhale slowly, hold your breath 1 to 3 seconds, and repeat 5 times.
Postpartum exercise is recommended to bend your knees and shrink your shoulders, so you can thin your stomach.
Before doing this action, you should stand with your feet apart, and then slowly spread your toes outward so that your weight is balanced on your feet and your knees can bend slightly. Contraction hips and abdomen, hands on hip bones. Bend your knees, keep them just above your toes, and exercise your thigh muscles. Don't bend and stretch too fast. Music bends in the first beat and the second beat, and is straight on the second beat. Repeat 4 times. Every time you bend your knees, move your center of gravity to the other foot, with the straight soles of your thighs pointing forward, keeping your shoulders from bending. Repeat the action of each foot four times. Finally, when you move the center of gravity from one foot to the other, add the action of knee contraction up and down. The action on each side is repeated 4 times. During the whole exercise, keep breathing smoothly.
Arm encircling
A. Before doing this action, stand with your feet apart, with your toes slightly outward, your center of gravity evenly placed on your feet, and your knees slightly bent. Make sure that the hips and abdomen are tightened. Then, bend your left arm up and forward.
B, before doing this exercise, you must first raise your left arm above your left ear. When the new mother puts down her arm, she should also bend her knees. At the same time, straighten your knees when your arms are raised. Return to the original posture and repeat the action of the left arm 4 times. Then, change arms and repeat the same action with your right arm four times.
Suprapubic exercises
The lower body is fixed, and sit-ups are used to tighten and flatten the protruding part of the stomach.
Subumbilical movement
The upper body is fixed, and the feet are raised to do flexion and extension and head-up exercises, with the aim of tightening and subtracting the whole lower abdominal circumference.
Exercise of oblique muscle outside abdomen
After completing the upper and lower abdominal exercises, do various waist rotation exercises. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdomen exercise more obvious.
C. finally, lick the abdomen. Body drive? Fat. There is a saying:? Seven points for exercise and three points for kneading. ? In order to remove abdominal fat as soon as possible, do circular massage clockwise and counterclockwise 100 times after abdominal exercise. Body drive? Fat promotes fat metabolism.
Kneeling push-ups
Kneel on the mat or towel, put your arms in front and support yourself with your hands. Tighten the lower abdomen at the same time as the upper body, take a deep breath and repeat 10 times.
Lie on your back and lift your legs.
Grab your back on the mat and put your hands on your sides or under your hips. Legs up, hips off the ground. Repeat 10 times.
Hip-lifting exercise
At first, I lay on my back on the mat, with my hands at my sides, my knees bent and my feet on the ground. Lift your hips so that only your shoulders and feet touch the ground. Repeat 10 times.
Sit-ups by bike
Lie on your back on the mat with your hands behind your head. Stretch one leg, bend the other leg, lift it to the chest, and touch the bent knee with the opposite elbow. Repeat the same action with the other pair of arms and legs 10 times. Repeat the whole set of abdominal movements twice. In order to avoid injury, you should do some stretching exercises in advance to relax your muscles.