How long can I use abdominal muscles after delivery? Postpartum exercise should be gradual; Too early, too long, and taking part in a large amount of exercise may cause serious relaxation of pelvic ligaments, which may lead to uterine, bladder and rectum protruding into the vagina, resulting in uterine prolapse and urinary incontinence. After the reproductive system completely returns to normal 42 days after delivery, you can do some abdominal contraction walking (abdominal contraction and abdominal breathing can make abdominal muscles firm when walking), yoga, kicking in the air, sit-ups and so on. Sit-ups and sit-ups are more effective than sit-ups, which are very suitable for mothers with small stomachs after childbirth.
Practice: lie on your back first, then sit up, but you can't sit up completely. The upper body should keep an angle of 15 degrees with the ground. Do it five times a day, 30 in each group, and the interval between each time should not exceed 1 minute, then gently massage the waist and abdomen. Persist in doing it every day, and it will be effective in half a month, which requires great endurance!
Matters needing attention
1, whether you need to control calories or start shaping after childbirth, you must do it after the second month.
2, the mother of caesarean section, it is recommended that 3 months after delivery, after the wound is fully recovered, gradually start the body shaping plan.
Six months after delivery is the golden period of weight control.
4. The corset should be used during the day and taken off before going to bed. It can be used 3 days after delivery, and can only be used after caesarean section is cured without pain.
This group of exercises can effectively enhance the strength of abdominal muscles. This kind of muscle movement is to lift the head and shoulders at an angle of 45, but don't change from lying flat to sitting position, but keep the waist still close to the ground when lifting the head and shoulders to ensure that the abdominal muscles can move. Don't fix your ankle under anything, because it will easily lead to back strain, which will make the hip flexors make strong movements when the hip is connected to the lower part of the spinal cord. Never do sit-ups with your feet straight, because this posture will never make your spine stick tightly to the floor.
1. Bend up to the first floor.
(1) Lie on your back with your knees bent and your feet flat on the ground. Inhale first, then exhale. While exhaling, contract your abdominal muscles, lay your waist flat on the floor, and slide your hands to the position where your thighs are close to your knees.
(2) Chin contracted, eyes fixed on knees, head and shoulders raised at an angle of 45 with the ground, and then slowly returned to the original posture.
Repeat 6 ~ 8 times. You should be able to do this action 16 times in a row before entering the second level.
2. Bend up to the second floor
(1) The posture is the same as the first level, except that the hands are crossed on the chest.
(2) Shrink your chin and look at your knees, just like the first level.
(3) Repeat for 6-8 times. When you can do this action 16 times in a row, you can enter the next level.
3. Bend up to the third floor
(1) Lay your back flat on the ground, bend your knees and put your hands behind your ears. Maintain the smooth contraction of abdominal muscles.
(2) Bend your knees so that they are close to your chest. At the same time, raise your head and put your shoulders close to your knees. Repeat 6 ~ 8 times.
4. Bend up to the fourth floor
(1) Put your back flat on the floor, put your hands behind your ears, and bend your knees to your chest.
(2) Cross your ankles and straighten your feet to the ceiling.
(3) Inhale and exhale. While exhaling, raise your head and shoulders toward your knees. At the same time, lay your back flat on the floor.
(4) Repeat for 6-8 times. Finally, it progressed to 16 repetitions. After completing this action, hold your knees on your chest for a few seconds, then relax the force of your back lying flat on the floor, slowly put your feet on the floor and restore your knees.
How to do postpartum yoga to lose weight? After giving birth to a child, it is inevitable that the expectant mother will become fat and out of shape. Therefore, in recent years, the word postpartum yoga to lose weight is extremely hot. Being out of shape after childbirth is a worry for many mothers, who are worried that they will not be able to restore their original good figure. In fact, as long as you control your diet correctly and do more yoga exercises, you don't have to worry about becoming a fat mom, but you can also become a slim hot mom! Here are six postpartum yoga moves to eliminate postpartum fat. Postpartum yoga can help new mothers recover and shape their perfect bodies. The following postpartum yoga postures can be practiced step by step from the fifth day according to your own situation, but those who have had caesarean section should not practice immediately. Don't lift heavy objects for eight weeks, because the strength of pelvic and abdominal muscles has not recovered. This is lactation. Pay attention to a balanced diet and don't eat high-fat food. This time is also the best time to lose weight. Yoga advocates the balance of thoughts. After giving birth, my mother will have physical and emotional changes. Rest is very important, so you should avoid being too tired. It is normal for new mothers to be emotional, but they should think about their mother role, awaken their positive image and return to a happy state as soon as possible.
What is the weight loss effect of postpartum yoga?
Using yoga to lose weight won't control your weight within a few weeks like taking diet pills, but the pills often rebound, which may bring various discomforts and diseases. Yoga takes a lot of time, but this method will not produce any side effects that will damage health, appearance, physiology and spirit. Even if you stop practicing yoga, as long as you still follow the principle of yoga diet, your weight will not return to obesity.
The following is the abdominal slimming method I summarized for myself. In the details of daily life, as long as we always pay attention to these basic laws, we can have a slim figure, especially a flat belly that everyone envies.
Eat quietly and carefully
Many people's stomachs are very sensitive, especially women, which leads to recurrent intestinal dysfunction and is always mistaken for colitis. The best preventive method is to have the correct posture when eating, chew slowly, have a quiet environment (such as turning off the TV) and chew fully.
The food should be cooked.
Nowadays, fashionable cooking is half-baked, which makes starch impossible to destroy. Starch sugar in most vegetables and grains accumulates in the large intestine to produce carbon dioxide, which can easily lead to bloating.
Drink more yogurt.
Yogurt and fermented milk can activate substances necessary for digestion and help improve the intestinal microbial system, thus preventing abdominal bulge.
Drink less carbonated drinks and chew less gum.
When drinking aerated drinks or chewing gum, you will swallow a lot of air, especially the polyols contained in chewing gum, which will not be digested by the small intestine.
Walk, drink water, massage.
Walking and drinking water is good for flatting your stomach. At the same time, you can do circular massage on your abdomen every day.
Increase minerals and avoid premenstrual syndrome.
If the waistline before menstruation is larger than usual, you can try to eat foods rich in iron (fruits and dried fruits), calcium (dairy products and mineral water) and zinc (red meat, fish, shells, seafood, etc.). These minerals can help you balance hormones and avoid this PMS.
How long does postpartum yoga take to lose weight?
Yoga needs a steady flow. For beginners, practicing yoga for half an hour every day, or 1 at least 3-4 times a week, takes at least 3 months to make progress.
The most fundamental change during pregnancy is physical deformation. With the development of the fetus, the center of gravity of the human body gradually moves forward, and the pelvis gradually leans forward, thus forming a posture in which the pregnant woman bends and her hips collapse. Most of the existing postpartum health care and recovery methods are mainly running and jumping. Although high-intensity exercise can lose weight, it is difficult to get rid of pregnant women's posture, especially pelvic forward tilt and abdominal fat accumulation, because the pertinence is not strong.
Pelvic anteversion is closely related to abdominal protrusion. When the pelvis leans forward, the lumbar spine will inevitably bow forward and the lower abdomen will inevitably protrude. The bulge of the lower abdomen also makes the lower abdomen a dead corner of exercise, and even exercise is difficult to consume. The abdomen is prominent for a long time, and will gradually fall under the action of gravity, which is easy to breed and accumulate fat in the abdominal cavity, which is called "fat bank". Even women who have no children will appear to be obese in the abdomen because their pelvis leans forward, which seems to be pregnant, and is called "non-obese lower abdomen". It is difficult for postpartum women to return to normal weight if their pelvis leans forward, and it is not uncommon for them to be overweight during pregnancy. Everyone knows that the key to losing weight is the abdomen, but few people know that pelvic forward tilt is an important reason for abdominal fat accumulation.
In fact, losing weight is a slow process, and you don't need to do strenuous or strenuous exercise. The most effective way is to walk, but you can't walk at will as usual, striding like a meteor, but you should walk in small steps, toe in, and the speed should be slow. The key is to tuck in your abdomen and lift your hips. This is somewhat similar to the "belly-in walking" advocated by weight loss experts. If you can't insist, you can wear body training shoes (negative heel shoes) because the soles are high in front and low in the back. Moreover, walking in this way will also enhance intestinal peristalsis, increase the number of defecation, and strengthen metabolism, so people naturally will not gain weight easily. The sooner you lose weight after delivery, the better.