Swimming.

Walking, simple cycling.

Exercise upper limb muscles with a stretcher.

Precautions before fitness exercise

You should empty your bladder before exercise.

Don't do it before or within an hour after meals.

If you sweat after exercise, you should replenish water in time.

Do 15 minutes every morning and evening for at least 2 months. Don't be too reluctant or too tired.

If lochia increases or the pain increases, you must pause until it returns to normal.

Several postpartum fitness exercises suitable for you

Abdominal breathing exercise

Objective: To contract abdominal muscles.

Time: From the first day after production.

Methods: Lie on your back, close your mouth, inhale through your nose to make your abdomen bulge, and then exhale slowly to relax your abdominal muscles. Repeat 5- 10 times.

Head and neck movements

Objective: To contract abdominal muscles and stretch neck and back muscles.

Time: from the third day after production.

Methods: Lie on your back, raise your head, try to keep your chin close to your chest, keep other parts of your body still, and then slowly return to your original position. Repeat 10 times.

Perineal contraction movement

Objective: To contract perineal muscles, promote fluid circulation and wound healing, relieve pain and swelling, improve urinary incontinence and help reduce hemorrhoids.

Time: From the eighth day after production.

Methods: I lie down or breathe on my side, and the muscles around my vagina and anus are compressed by air. Then I hold my breath for 1-3 seconds, and then I slowly relax my breath and repeat it for 5 times.

Chest movement

Objective: To restore breast elasticity and prevent sagging.

Time: It can start on the sixth day after delivery.

Methods: Lie flat, 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 hands meet, then straighten your arms down, and finally return to your chest to recover. Repeat 5- 10.

Leg movement

Objective: to promote the contraction of uterus and abdominal muscles and restore better curves of legs.

Methods: Lie flat, lift the right leg to make it at right angles to the body, then slowly lower the leg and repeat the same action alternately 5- 10.

Vaginal muscle contraction movement

Objective: To make vaginal muscles contract and prevent uterus, bladder and vaginal prolapse.

Time: 0/4 days after delivery.

Methods: Lie on your back, bend your knees so that your calves are vertical and your feet are shoulder width apart. Lift your hips to a slope with the strength of your shoulders and feet, and then open your legs after closing your knees 1, 2, 3.

Then put your hips down and repeat 10 times.

Abdominal contraction exercise (sit-ups)

Objective: To strengthen abdominal muscle strength and reduce abdominal fat.

Time: from 14 days after delivery.

Methods: Lie on your back, hold the back of your head with your palms crossed, sit up with the strength of your waist and abdomen, touch your feet with your palms twice, and then lie down slowly, repeating 5- 10 times, which can be increased to 20 times when your physical strength is enhanced.

massage

Objective: It is helpful to relax and restore normal blood circulation, so as to restore muscles and bones to the best condition.

Time: every day for 3 months after delivery.

Methods: Full body massage.

Exercise that can be done at any time in daily life.

When waiting for the traffic lights, don't just stand, then you can do the action of tightening your hips;

When making a phone call, stand on tiptoe;

When the child is asleep, in order to avoid making noise, he can also walk on tiptoe;

When carrying heavy objects, you can stretch your arms and bend your arms;

Because I am busy changing diapers and holding children after delivery, I always bend over, so I have the opportunity to take a deep breath, straighten my back and straighten my waist.

When taking the elevator at ordinary times, try to stand against the wall, that is, put your head, back, hips and feet straight against the wall, which seems to be higher than before.

Exercise that you must avoid.

Please remember: during breastfeeding, your joints may become loose until you return to normal physiological function. Exercise methods that will increase joint pressure, such as high-intensity fitness exercise, weightlifting training, or running, jumping, climbing stairs, playing tennis, etc., should be avoided.