1, take a walk. For mothers who are weak after delivery, walking is the simplest and most effective exercise, with low intensity and easy implementation. But it should be noted that walking needs to be gradual. 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 repeatedly. It's better to increase the length of walking at the frequency you are used to.

2. Breathing exercises. Lie on your back, put your arms straight on your side, inhale deeply to make your abdominal wall sink, pull up your internal organs, and exhale again to exercise your abdomen and move your internal organs.

3, chest exercise. Mothers lie flat with their hands flat on their sides, straighten their hands forward, straighten their arms to the left and right, then lift them until their palms meet, then straighten their arms flat, then return to their chests and their original positions, and repeat for 5~ 10 times. This can restore the elasticity of the breast and prevent sagging.

4. Hip movement. Mom should lie on her stomach, lift one leg, push her feet close to her hips, and then straighten her legs and put them down. The left and right legs alternately perform the same movement, repeating 10- 15 times, twice a day. This can promote the hip and thigh muscles to restore good elasticity and curve.

Extended data:

Pay attention to three points in postpartum weight loss

1, reasonably adjust the diet

Diet after delivery plays a vital role in the smooth progress of thin waist. To ensure that babies and new mothers have adequate nutritional intake, the diet must be rich in protein, vitamins and minerals, such as fish, lean meat, eggs, milk, fruits and vegetables.

2. Establish a correct concept

Six months after delivery is the golden period for new mothers to lose weight. But new mothers who have just given birth can't blindly go on a diet to lose weight. Because just after giving birth, the body has not fully recovered to the level before pregnancy, and some new mothers are still shouldering heavy feeding tasks. At this time, it is time to supplement nutrition.

3. Appropriate aerobic exercise

The day after giving birth, mother can get out of bed and move. But it's better for mothers who have caesarean section to get out of bed and exercise later.

People's Network-Four Simple Postpartum Exercise? Help mom get back in shape.