Postpartum abdominal weight loss strategy for pregnant women

First, the reason why pregnant women still have stomachs after childbirth

During pregnancy, the pregnant woman's waist circumference has increased by about 50 cm, so the abdomen will feel so stretched and relaxed after delivery.

1, rectus abdominis separation

On the outermost side of the abdomen, the muscles from top to bottom are called rectus abdominis. The rectus abdominis consists of two halves, which are connected by a layer of fibrous tissue called white. The muscles on both sides of the abdomen pass through the abdomen obliquely from different directions, and the lower layer passes through the abdomen from one side to the other. Some of these muscle layers do not cross in the center of the abdomen. Below the center of the abdomen, there is only one layer of muscle, so this part is particularly fleshy and easy to get hurt.

During pregnancy, the white line will begin to soften and expand, separating the second layer of rectus abdominis to adapt to the growing fetus. The separation of these muscles is called rectus abdominis separation. 3-4 days after delivery, you will find a space about 2-4 fingers wide. When muscle strength begins to increase, this space will shrink to the width of only one finger.

2, the main reason for postpartum belly is that there is too much abdominal fat, which makes the whole body look fat.

3. The uterus has not fully recovered.

After 10 months of pregnancy, the uterus has obviously increased from 4 months to the extreme after 6 months. How is it possible to fully recover in just a few months? So give the uterus some time to recover slowly.

4. When a woman has just given birth to a child, she usually loses 5~7 kilograms immediately, including the weight of the fetus, placenta and amniotic fluid, and the amount of blood loss during delivery. But the weight is at least 5~ 10 kg, and you must work hard after delivery.

Postpartum abdominal weight loss strategy for pregnant women

Second, how to reduce postpartum? Big belly?

1, practice method

You can get through this stage as soon as possible through some simple exercises, and at the same time, you should start some more powerful exercises to restore the original shape and strength of muscles.

Lie on your back, bend your knees, and put your feet on the ground or bed. Stretch your abdominal muscles and lift your head and shoulders off the ground. At the same time, extend a hand and stretch horizontally in the direction of the sole of the foot. The fingers of the other hand are placed under the navel, and you can feel the force of two powerful rectus abdominis muscles. Do postpartum recovery exercises every morning and evening.

If you want to thin belly, you should mainly learn the ballet dancer's movements and focus on the heels: stand with heels together and toes spread out 180, ok? One? Word, the leg root should be clamped, and it is best to stand against the wall, otherwise it is not easy to stand firm.

Exercise properly when going out for activities; But not too violent; For example, do some actions of leg press lifting hips and abdomen; Hula hoop should be used frequently; The waist is hot and soft when used.

Rubbing the abdomen

Practitioners lie on their backs, put their hands together, put them on their stomachs clockwise, turn them clockwise for 50 turns, open their hands on their stomachs, and then reciprocate up and down for 50 times. Ask them to hold their breath, stand up and practice in groups in the morning and evening.

turn

Stand up straight, with your legs shoulder-width apart, your hands akimbo or on the pituitary side, and swing your body, turning left and right 50 times. When turning, the legs should not move, the turning range should be large, the waist should be straight, and the head and neck should be on it.

Lift your legs in turn.

At the beginning, when you stand on your legs (you can also hold the wall and desk with your hands), try not to move your upper body, raise your knees to your chest as much as possible, and hold your legs with your hands for 50 consecutive times.

Bend over in front of you

Legs stand upright, shoulder width apart, upper body tends to bend forward, and then stand up. Ask your knees to be straight and your hands to touch the ground as much as possible, and do it 50 times in a row.

sit-up

Practitioners lie on their backs on the bed or carpet, straighten their legs, sit up hard in the upper body, then lean forward and touch their toes with their hands for several times in a row.

Hip-twisting jump

Jump your feet straight to your knees and twist your hips. Jump your feet and twist your hips from side to side. Swing your arms around your chest and do it in the opposite direction to your hips, and repeat it several times in a row.

There are many ways to exercise your waist and abdomen. The above exercise methods are easy for exercisers to do. You can choose individually or comprehensively, and you must persevere; It's no use exposing yourself to the cold of interest. Only when you are serious, strict and meticulous, and you are very tired every time you practice, can you get results and benefit a lot.

How do pregnant women lose weight after delivery? We must adopt scientific methods to lose weight without affecting human health. Dieting is the most taboo way for women to lose weight.

2. Wear high heels and pants that fit.

It is best to wear shoes with high heels when going out; Can play the role of hip lifting; Naturally, you will straighten your waist, abdomen and chest.

Wear pants that fit your body; Depending on fat and thin; If you lose a little weight, you must make up for it quickly.

3. Diet method

Half a year after delivery is the golden period to lose weight, and postpartum 1 week is the key (postpartum diet for one week). A balanced diet and proper exercise (postpartum diet) can improve the metabolic rate, so as to avoid edema and persistent obesity in the future. A cup of honey water every morning and evening; Eat less and more meals every day; Eat half an apple or an apple before meals; Don't eat greasy food; Eighty percent full is the best.

4. Rational use of corset

Take the abdominal belt for one to half an hour after each defecation; One hour after dinner, bring an abdomen belt for one and a half hours.

5. Breastfeeding

Breast milk will bring a lot of fat in the maternal body to the child, so the burden of postpartum burden reduction is much lighter.

6, homemade postpartum weight loss shoes

The principle is to make the sole of the foot higher than the heel, that is, to force the center of gravity to move backward. No need to specialize? Standing in a military posture? The front of the sole is high and the back is low. You usually wear it, stand, walk and do housework all the same. If you want to buy, this kind of physical training shoes are expensive, so it is more affordable to make them yourself. Wear such shoes, usually walk more, exercise moderately, suitable for postpartum recovery.

Postpartum abdominal weight loss strategy for pregnant women

Third, the taboo of reducing belly after childbirth

1, avoid taking diet pills and drinking diet tea.

Never use any weight loss products after delivery, and the merchant said? Green and healthy? Neither can i. It will affect the individual's endocrine, but it will make the baby suffer together. Don't drink Pu 'er tea and Oolong tea, because there is caffeine in tea, which will make mom have a bad rest.

2. Avoid using inappropriate corsets.

Many artists recommend this method, but their bras are tailored and adjusted at any time, which is very expensive. Generally speaking, we can't ask others to make their own corsets, so we will buy tight corsets, which will have a bad effect on internal organs for a long time and will not help the recovery of uterus. If you want the uterus to recover well, you might as well do exercise.

3. Avoid dieting and losing weight

Some mothers don't eat high-calorie food in the second month because they are afraid that their stomachs will not be greatly reduced after giving birth. Unless you are a daredevil mommy and don't need to breastfeed like Cecilia Cheung, dieting will make your baby want to cry.

First, how do pregnant women lose weight and restore their slim figure after childbirth?

A balanced diet and continuous exercise are conducive to the recovery of postpartum body. In terms of diet, do not deliberately reduce food intake or fat intake, especially for lactating women. Malnutrition will affect the quantity and quality of baby's milk. The diet should be balanced and nutritious, and deliberately eat more foods rich in vitamins such as vegetables and fruits. In addition, in addition to diet adjustment, you can also exercise properly to promote postpartum physical recovery. Postpartum is not suitable for strenuous exercise. Try to choose some mild aerobic exercise, such as walking, swimming, or daily housework.

Second, will losing weight during lactation affect the quality of breast milk?

Can't lose weight during lactation.

This is because losing weight is achieved by dieting. Nutrition will be insufficient after dieting, which may affect the quality of milk and the growth and development of children. During breastfeeding, not only do not lose weight, but also consider a comprehensive diet, not partial eclipse, so as to ensure the treatment of milk, which will also ensure the healthy growth of children.

However, insisting on proper physical exercise, postpartum exercises and other exercises is conducive to uterine recovery and strengthening pelvic and abdominal wall muscle relaxation; It can also reduce the fat accumulation in the waist, buttocks and abdomen; Therefore, it is very important to restore maternal fitness and prevent reproductive obesity.

In addition, breastfeeding can also help mothers lose weight, because the fat in breast milk will consume your belly fat.