1, abdominal breathing ~ standing training, slowly inhale through the nose when inhaling, the abdomen will naturally bulge and expand the lower chest. When exhaling, the mouth will exhale and the stomach will naturally return to its original appearance. Repeat the action 5~8 times each time and do it 3~5 times a day. Increase the coordination of diaphragmatic trunk wall muscles. Maternal women with weakened lung function due to caesarean section. When inhaling, it takes about 5 seconds; When exhaling, it takes about 10 seconds.
2, pelvic floor muscle exercise ~ prone training, lying flat, feet bent, slightly open, one hand on the lower edge of the navel, so as to avoid strong contraction of the stomach, only feel slightly tight. The movements are 10 contraction and 10 relaxation, repeated 6-8 times each time, 3-5 times a day. Stabilize the spine and improve urinary incontinence and pelvic pain. Suitable for all postpartum women. If you do it right, your stomach will naturally bulge; If you use the wrong method, your stomach will sink in.
3, pelvic floor muscle exercise ~ lateral training, lateral lying facing the baby, one foot straight, the other hip and knee flexion, feet slightly open, hands can pat the baby. The movements are 10 contraction and 10 relaxation, repeated 6-8 times each time, 3-5 times a day. Stabilize the spine and improve urinary incontinence and pelvic pain. Suitable for all postpartum women. When doing this action, you can take care of the baby and exercise at the same time, which can be described as killing two birds with one stone.
4, jogging: running can exercise abdominal muscles and eliminate abdominal fat. After a period of persistence, increase the amount of exercise. 2. Do sit-ups: This is very useful for relaxing the body. Remember not to curl your belly too much, you will feel your stomach exerting strength. Do sit-ups every day 10- 15 minutes. Remember to put your hands next to your ears or your chest, not behind your head, so as not to strain your neck or back.
5, turn the hula hoop: Turn the hula hoop in front of the TV for 20 minutes every day to ensure that the lower back can lose an inch a week, but it is important to stick to it.
6, waist and abdomen wrapped in plastic wrap: plastic wrap is airtight. After ten minutes, the part of the package will sweat. Perseverance will naturally make the next lap thinner. But people who are prone to skin allergies should use it with caution.
7. Stretch your waist, sit in a sitting position, bend your right leg, put your right foot behind you, bend your left leg, press your left heel on your right thigh, slowly lean back, put your arms straight under your shoulders, and open your shoulders to both sides.