What exercise do you do to lose weight after childbirth?
Many pregnant women have loose abdomen, full breasts and fat waist after delivery. Postpartum weight loss has become a topic for new mothers, and it is necessary to gradually restore her body shape through activities and exercise. Never restore your slim physique and take diet control to lose weight. Once malnutrition occurs, it is harmful to the health of mother and baby. Postpartum exercise should be moderate, step by step and alternately. So how do you exercise to lose weight after childbirth? Bian Xiao searched for expectant mothers on the Internet, hoping that the following weight loss exercise can help everyone.
The first week starts from the first day after delivery, and you can practice three sports.
The first item is pedaling.
It can improve blood circulation and prevent leg edema. Bend your legs up and down with your ankles and practice repeatedly.
The second item is pelvic floor muscle exercise.
This is a slow squat and standing exercise. We can do it as many times as possible every day according to our physical strength. This exercise can strengthen the pelvic floor muscles, and if you have a stitched wound during childbirth, it can also help you heal the wound.
The third item is to do exercises to strengthen abdominal muscles. When exhaling, tighten the abdominal muscles, hold them for a few seconds, and then relax.
From the fifth day after delivery, if you feel good, you can also do abdominal compression exercise. Lie on your back on the bed, support your head and shoulders with two pillows, bend your legs a little apart, and put your arms across your abdomen. Then, when lifting your head and shoulders, exhale, gently press both sides of your abdomen with your hands and palms, and press both sides of your abdomen tightly together. Hold this position for a few seconds, then breathe in and relax. Do it three times. In the second week after delivery, you can gradually increase some exercise. Each exercise should be repeated many times, but only to the extent that you feel comfortable.
Backward bending movement.
Sit up straight, legs bent and slightly apart, arms crossed on your chest. Then exhale, while your pelvis leans forward slightly and bends back slowly until you feel the abdominal muscles tighten. When you feel comfortable, try to keep this posture.
In the maintenance phase, normal breathing can be used. Then relax, inhale, sit up straight and prepare for the next exercise. Forward bending motion. Lie on your back on a flat surface with your legs bent, your feet slightly apart, and your hands on your thighs. Exhale, hold your head high, lean forward and let your hands touch your knees as much as possible. If you can't touch your knees at first, it doesn't matter. Keep doing it. Breathe in and relax.
Lateral turning movement.
Lie on your back on the bed with your arms flat on your sides and your palms close to the outside of your thighs. Lift your head slightly, deflect your body to the left, and slide your left hand to your calf. Lie on your back again, and then repeat the above actions to the right, 2-3 times each. If it is a caesarean section, you can start activities from the second week after delivery.
Postpartum exercise to lose weight should adhere to three principles:
One is to avoid strenuous exercise.
Postpartum exercise In order to lose weight quickly, many pregnant women take high-intensity exercise, which is easy to cause fatigue, not only that, but also damage their health. Exercising vigorously to lose weight immediately after delivery is likely to affect the recovery of uterus and cause bleeding. In severe cases, the surgical wound or vulvar incision during childbirth will be damaged again. Don't forget, warm-up exercise before exercise and relaxation exercise after exercise can't be less, otherwise it will easily cause sports injuries.
Second, choose light and moderate intensity aerobic exercise, persevere, which is beneficial to lose weight and can effectively prevent weight rebound after losing weight.
Aerobic exercise has excellent fat burning effect. Aerobic exercise refers to exercises involving all muscles, including jogging, brisk walking, swimming, mountain climbing, cycling and aerobic dance. , the duration should be at least 12~ 15 minutes. In order to burn fat effectively, it should last for more than 30 minutes, or accumulate for more than 30 minutes a day. New mothers should pay attention to postpartum exercise step by step. If they can persist in the necessary physical exercise for about 5 months after delivery, it will not only be beneficial to the recovery of physical quality and shape, but also strengthen the muscles of the whole body, eliminate excess fat in the abdomen, buttocks and thighs, and restore the bodybuilding posture before pregnancy.
Third, avoid the alternation of quick success and instant benefit mentality and lazy and easy-going mentality.
Once the belief of postpartum fitness is established, don't easily break through your psychological defense line and don't "indulge". On the one hand, you can't give up halfway and eat and sleep occasionally; On the other hand, don't rush for success. Sometimes you can stay in the gym for several hours. We should face postpartum weight loss with a peaceful mind.
How much postpartum hemorrhage is normal?
If the amount of bleeding exceeds 500ml within 24 hours after delivery, it is called postpartum hemorrhage. The clinical manifestations of postpartum hemorrhage are excessive vaginal bleeding, secondary hemorrhagic shock, anemia and easy infection. The main causes of postpartum hemorrhage are uterine atony, placental factors, laceration of soft birth canal and coagulation dysfunction. Among them, uterine atony is the most common cause, accounting for 70%-80% of the total postpartum hemorrhage. After the normal placenta is delivered, the uterus is round and hard, and the fundus is under the umbilicus. On the first day after delivery, because the external cervical orifice rises to the level of sciatic spine, the uterine bottom slightly rises to the level of umbilical region, and then drops by 1-2cm every day, and the uterus drops in a pelvic shape on the first day after delivery. Abdominal examination showed that the pubic symphysis could not be touched above. Analysis from your situation: If the delivery is successful, the uterus will contract well within 24 hours after delivery, and the amount of bleeding is not much, which does not belong to postpartum hemorrhage. It's the second day after delivery. If the uterine contraction is not good, it can be treated by massage of uterus, injection of oxytocin, oral maternal health care, motherwort and other methods. And pay attention to the hygiene of vulva. Generally, there will be no bloody lochia for 3-7 days. In addition, early breastfeeding is also conducive to uterine involution. Normal postpartum hemorrhage usually occurs within 24 hours. After more than 24 hours, the bleeding will decrease day by day, which is generally similar to the menstrual flow. If the contractions are not good, they will be a little more. It is normal to feel uterine contraction 8 hours after delivery, and the uterus begins to contract after the placenta is delivered.