1, how long can I exercise after delivery?
Mothers who give birth naturally can get out of bed for 2-3 days after delivery, do pelvic contraction for 3-5 days, and do stretching exercise for two weeks after delivery. What needs special attention here is that if the mother gives birth naturally, but there is postpartum hemorrhage, it depends on the situation.
2. How long can I exercise after caesarean section?
The mother of caesarean section can turn over or walk on the ground before removing the stitches, and can exercise moderately for a week after removing the stitches. For mothers who have just given birth, deep breathing helps to promote the recovery of female private parts. Exercise is also very simple. Lie in bed, inhale slowly, hold your breath 1 to 3 seconds, and repeat 5 times.
3. What exercise do you do after delivery?
1, bend your knees and shrink your shoulders
(1) before doing this action, first stand with your feet apart, and then slowly spread your toes outward, so that your body weight is balanced on your feet and your knees are slightly bent.
② Hips and abdomen contract, and hands are placed on the hip bones. Bend your knees, keep them just above your toes, and exercise your thigh muscles. Don't bend and stretch too fast.
(3) Music bends in the first and second beats, and the second beat is straight. Repeat 4 times. Every time you bend your knees, move your center of gravity to the other foot, with the straight soles of your thighs pointing forward, keeping your shoulders from bending. Repeat the action of each foot four times.
(4) Finally, when you move the weight from one foot to the other, add the upward and downward contraction of your knees. The action on each side is repeated 4 times. During the whole exercise, keep breathing smoothly.
2. Abdominal exercises
(1) practice on umbilicus:
The lower body is fixed, and sit-ups are used to tighten and flatten the protruding part of the stomach.
② Subumbilical exercises:
The upper body is fixed, and the feet are raised to do flexion and extension and head-up exercises, with the aim of tightening and subtracting the whole lower abdominal circumference.
③ Exercise of oblique muscle outside abdomen:
After completing the upper and lower abdominal exercises, do various waist rotation exercises. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdomen exercise more obvious.
4 finally, rub the abdomen and "catch up" the fat.
There is a saying: "seven points of exercise, three points of kneading." If you want to get rid of the fat in the abdomen as soon as possible, you should do 100 circular massage clockwise and counterclockwise after abdominal exercise to "drive out" the fat and promote fat metabolism.
3. Sit-ups by bike
Lie on your back on the mat with your hands behind your head. Stretch one leg, bend the other leg, lift it to the chest, and touch the bent knee with the opposite elbow. Repeat the same action with the other pair of arms and legs 10 times. Repeat the whole set of abdominal movements twice. In order to avoid injury, you should do some stretching exercises in advance to relax your muscles.
4. Kneeling push-ups
Kneel on the mat or towel, put your arms in front and support yourself with your hands. Tighten the lower abdomen at the same time as the upper body, take a deep breath and repeat 10 times.
5, supine high leg lifts
Grab your back on the mat and put your hands on your sides or under your hips. Legs up, hips off the ground. Repeat 10 times.
6. Hip movement
At first, I lay on my back on the mat, with my hands at my sides, my knees bent and my feet on the ground. Lift your hips so that only your shoulders and feet touch the ground. Repeat 10 times.
4. Precautions for postpartum weight loss
Remind pregnant women to prevent reproductive obesity from the following points, don't wait until they are fat, it will get twice the result with half the effort. Let's take a look at the precautions for postpartum weight loss!
1 Don't diet
Don't go on a diet to lose weight, and don't go on a diet within 42 days after delivery.
2, a reasonable diet
Reasonable diet is the most important, and scientific and reasonable eating habits are very important for postpartum women. The principle of diet should be a balanced diet. To avoid high-fat, high-calorie foods, it is necessary to ensure that fetuses and pregnant women consume enough nutrition and avoid overnutrition.
First of all, the diet structure should be reasonable, and the daily intake of protein, carbohydrates and fatty foods by pregnant women should be well matched. The second is to be moderate. Nutrition should be increased after delivery, but you should not be partial to chicken, duck, fish and eggs, but should be mixed with vegetarian dishes. You should eat milk, vegetables, fruits and staple foods, and try to eat less sweets, fried foods, animal oil, fat meat and animal offal. At the same time, you can consider taking healthy diet food during weight loss.
It should be emphasized that you should not go on a diet within 42 days after delivery. At this time, the maternal body has not recovered to the level before pregnancy. You should also ensure the supply of nutrition, but at the same time, don't eat too much, resulting in overnutrition.
3. Exercise is very important
Natural delivery, starting activities on the first day after delivery, and active exercise during pregnancy and postpartum are important measures to prevent reproductive obesity. Proper exercise can promote metabolism and avoid heat accumulation in the body. Generally, women who give birth naturally can start activities on the first day after delivery, such as turning over, lifting their legs and lying in bed with their anus contracted. In particular, anal contraction exercise is very beneficial to the recovery of pelvic floor muscles and sarcolemma after delivery.
The parturient of cesarean section can do some activities such as turning over and walking on the ground before taking out the stitches, and can do some activities after taking out the stitches.
Pregnant women can do some light housework one week after delivery. Walking after meals every day can promote the regulation of metabolism, promote fat decomposition, consume excess energy in the body and prevent yourself from getting fat. One week after delivery, you can start doing some sit-ups and leg lifts in bed to exercise abdominal muscles and waist muscles, which will help the recovery of rectus abdominis with subcutaneous fiber separation and reduce the fat in the abdomen and buttocks.
The abdominal belt should not be too tight, and the parturient can use it in the early postpartum period. Because the abdomen of puerperal women is slack, whenever there is a large amount of activity, the pulling of free organs in the body will make people feel very uncomfortable, but remember that the abdominal belt should not be too tight.
4. Self-confidence is the most important.
Postpartum mood is also very important, don't always look preoccupied, be cheerful. Postpartum is a period when all organs of the body are changing from the old balance to the new balance. It takes about 42 days to return to the pre-pregnancy level and healthy and normal non-pregnancy state. At this time, mother should have confidence, which will help her recover.
It is not credible that breastfeeding can lose weight.
We strongly advocate breastfeeding. At the same time, breastfeeding is one of the effective ways to promote uterine contraction. But mother will not lose weight because of this. When the mother is breastfeeding, because the child needs a lot of nutrition, the mother eats a lot. In short, postpartum weight loss must pay attention to these, as long as you notice, you will definitely give your mother a good figure.
5. What postpartum care needs to know
1. Be sure to rest for a month or a month and a half. Be sure to stay in bed for two weeks after delivery, except for eating and going to the toilet. If you often sit or get up and walk, it may cause uterine prolapse.
2. Prepare two or three white yarns with a width of about 30-40 cm and a length of 12, and wrap them around the abdomen for one and a half times. Be sure to fasten the abdominal belt after delivery to prevent internal organs from sagging. Visceral prolapse can lead to female diseases, as well as abdominal protrusion and ugly figure. Abdominal band can also improve the obvious condition of the lower abdomen before delivery. Abdominal belt is irreplaceable by ordinary corset and corset. Because they are not only ineffective, but also counterproductive.
You can only take a bath with warm wine for the first two weeks.
The practice is to boil half water and half rice wine, add a little salt, soak it with a towel, wring it out and wipe it on your body. You can take a bath from the third week and after the full moon. (Natural childbirth)
Wash your face and brush your teeth with boiling water before use. You can use skin care products.
5. Do not wash your hair. Because the scalp can't catch cold.
6. You can't hold a baby. Otherwise, the internal organs may droop. You can lie on your side when feeding.
7. Don't bathe your child, otherwise it may lead to backache and numbness in your hands and feet. So give LG and others when you bathe your child.
8. Have a quiet and comfortable environment. When the sun is too strong, close the curtains to protect your eyes. Can't blow, because the pores of the whole body are open after delivery, blowing is easy to cause head wind and joint pain, so don't even shake the fan.
9. You can't climb stairs during the month, and you can't lift heavy objects within half a year after delivery, so as to avoid sagging internal organs.
10. Don't shed tears, or your eyes will age prematurely and may develop into glaucoma or cataract. Read less books, read less newspapers and watch less TV to ensure that your eyes are fully rested.