First, the most suitable exercise for caesarean section mothers 1, arch bridge exercise This is a kind of exercise that will not cause too much pressure on caesarean section wounds. Lie flat on the ground, legs apart, hip width apart, arms at your sides, palms on the ground. Lift the abdomen and buttocks 10 second, and then return to the original position.
2, cardiovascular exercise, you must subtract the fat increased during pregnancy, in order to flatten the abdomen. Do some aerobic exercise, burn calories and raise your heart rate. You can start by swimming, walking and cycling. After recovery, you can take an aerobics class or jog.
Be careful of abdominal muscles when exercising after caesarean section. 3. Cobra's posture is kneeling on the ground, palms flat on both sides of shoulders, elbows hidden under ribs. Lift your head and neck off the ground, but don't put too much pressure on your lower back. Inhale, try to lift the pelvis off the ground and then return to its original position. Repeat 4~8 times.
Further reading: How to flatten the abdomen by caesarean section in pregnant women?
Step 4 bend forward. This is a standing exercise, which can strengthen abdominal muscles and can be carried out all day. When standing, your feet are separated from your hips, your body is bent forward, and your arms are stretched 90 degrees over your head. /kloc-return to the original position after 0/0 seconds. Try to keep your back flat.
5, the exercise of the lower abdomen lies flat on the ground, the arms are straight on both sides, and the palms are down. Put your feet flat on the ground and the pelvic muscles contract. Stretch your right leg, contract your abdominal muscles, and then retract. Then the other leg repeats the same action.
Second, the precautions for exercise after caesarean section 1, warm-up before exercise Your body and muscles have changed and are returning to their original state. Therefore, stretching muscles before exercise is very important. Do some simple relaxation exercises to prepare your muscles for activities.
2. Take the baby to do it together. If the weather is fine, take the baby for a walk. Push the stroller slowly. You can also invite your partner or friends to accompany you. You can walk 15 minutes every day.
Further reading: Caesarean section recovers slowly and loses weight moderately.
3, housework can also exercise. Doing housework at home also helps to burn calories. Mopping the floor, washing clothes and sucking the floor are all ways to increase muscle blood flow. It can not only consume calories, but also keep the house clean.
4. Don't exercise too much. Excessive exercise after caesarean section may make your lochia more and more red, which is a signal that you need to slow down. If you feel pain or spots, you should stop exercising and consult a doctor.
5, be careful of abdominal muscles Most women will have abdominal muscle separation and abdominal muscles have gaps. It takes 4-8 weeks to finish the separation. So, you need to make sure that your abdomen is ready before you exercise.