Different classes can do different exercises after delivery.
If it is a natural delivery, you can train in Kaigl in the second month. Caesarean section can be performed after the wound heals.
42 days to 6 months after delivery is the golden period of postpartum repair. At this time, if you can insist on doing Kaigl training every day, it will be of great help to the recovery of rectus abdominis and disc bottom muscles. When the rectus abdominis and the disc bottom muscles recover, the uterus and internal organs will also be reset. This can prevent postpartum obesity, visceral prolapse, uterine prolapse, urinary leakage, vaginal relaxation and other postpartum problems, or greatly alleviate the postpartum symptoms that have already appeared. Most people can get satisfactory recovery results.
Postpartum rectus abdominis muscle separation is greater than 1 finger, so abdominal rolling exercise is not recommended. Because abdominal contraction will lead to more serious rectus abdominis separation. You can recover to within 1 finger by Kegel movement, and then you can increase the belly roll movement appropriately.
If the self-discipline is not enough, the training effect is not obvious, or if you want to get a better body shaping effect, it is recommended to choose a professional health care institution, and the effect will be very obvious. I wish you and your baby health and happiness every day.
Kegel motion
The first step is abdominal breathing to contract the pelvic floor muscles.
First, do abdominal breathing and suck air into the stomach instead of the chest. The rectus abdominis relaxes with exhalation and contracts with inhalation. Inhale to contract rectus abdominis and pelvic floor muscles for 5 seconds at a time. If you can't hold on for 5 seconds at first, you can start from 2 seconds or 3 seconds and gradually increase to 5 seconds.
Contraction of pelvic floor muscles during abdominal breathing
The second step is to relax the pelvic floor muscles with abdominal breathing.
After the rectus abdominis and discoid muscle contract for 5 seconds (or 2-3 seconds) respectively, exhale and relax 10 seconds, then contract again, and so on.
Relax pelvic floor muscles through abdominal breathing.
Repeat contraction and relaxation 10 times, 3~4 groups per day.
Contraction for 5 seconds, relaxation 10 seconds, so once, 10 times counts as a group. Train in different periods every day, 3~4 groups every day.
Starting from 5 seconds, after a long time, it is necessary to increase the intensity of training. The contraction time can be extended to 10 second, that is, the contraction time is 10 second, the relaxation time is 10 second, and 10 times are counted as a group. It will be better to exercise every day.