After caesarean section, do gymnastics 1 and take a deep breath (4-8 times per session).
Time: You can start on 1-3 days after delivery and do it twice a day.
Methods: Lie flat, close your mouth, inhale slowly through your nostrils, and send air to your abdomen to make it expand, then exhale slowly, and your abdomen will gradually sag.
Function: increase the elasticity of abdominal muscles.
2. Upper limb exercise: (4-8 times per session)
Time: Do it twice a day from postpartum 1-3 days.
Methods: Lie flat, stretch your arms horizontally, lift them to your chest, close your palms, then straighten your arms and put them back.
Function: increase vital capacity and restore breast elasticity.
3. Bend your knees and lift your hips: (4-8 times per session)
Time: postpartum 14 days, twice a day.
Methods: Lie flat, bend your legs at right angles, lift your hips, stand, support your shoulders, put your knees together and separate your feet, and contract your hip muscles at the same time. Repeat it several times.
Function: contraction of vaginal muscles, prevention of uterine, vaginal and bladder prolapse.
4, levator ani movement (4-8 times per session)
Time: Do it twice a day from the first14th day after delivery.
Methods: Lie flat, mouth closed, inhale slowly, contract perineum and anus at the same time, keep this posture for a few seconds, and then recover.
Function: Prevent prolapse of uterus, vagina and bladder.
How to lose weight after childbirth 1, postpartum aerobics. This is very necessary and effective. It is mainly divided into three kinds of exercises: thin back exercise, lying on the mat or bed, hands reaching forward shoulder width, and then lifting the whole upper body to the right, insisting on 3? Put it down for 5 seconds, then lift it up and hold it to the left for 3? Put it down for 5 seconds and do it again and again. Do it once after doing it twice. 10 Do it again and again? 15 times. Then rest 15 minutes.
Thin waist exercise: mainly to reduce waist fat, mainly including three actions: abdominal touching legs, lateral turning and kicking in the air.
Leg-stovepipe exercise: it is mainly scissors, that is, lying on the bed, raising your feet to be perpendicular to the mat, and then crossing and exchanging in the air to repeat the action.
Skinny hip exercise: Lie on your back, then keep raising and lowering your legs.
2, use postpartum abdomen belt. This helps to prevent muscle relaxation and can play a certain role in shaping the body.
3, reasonable arrangement of diet. This is also very important. Many women eat too much fat and carbohydrates during confinement, which not only fails to lose weight, but also increases weight. Therefore, new mothers are advised not to eat too much greasy food, but to eat more green vegetables. But protein still needs to eat, because protein can form collagen and make the uterus recover quickly. Protein can also make fat cells smaller and smaller. The more protein, the less fat. And protein can make women's skin firmer.
4. Reduce the number of meals. Just after giving birth to a baby, in order to feed the baby, I usually eat a lot of meals every day, which invisibly increases the appetite and easily leads to overnutrition. So you should learn to reduce the number of meals, of course, the premise is to ensure that you give your baby enough milk and nutrition.
5. Drink plenty of water. Water is an essential product of metabolism, so if you want to lose weight, you must drink more water. Drinking more water will reduce the natural diet, and drinking water will also help detoxify.
6. If you are breastfeeding, it is not recommended to use any drugs or health products to lose weight. But if the weight has not reached the ideal standard after lactation, then you can choose those pure plants, safe and healthy weight loss methods to lose weight.
What supplements do you take after childbirth? 1, brown sugar.
Nutritional characteristics: high iron content, enriching blood for parturient. Nutritional function: contains a variety of trace elements and minerals, which can induce diuresis, prevent postpartum urinary incontinence and promote lochia discharge.
Experts remind: generally, drinking alcohol should not exceed 10 days. Long-term drinking will increase bloody lochia, and will make pregnant women sweat more in summer and have less salt in their bodies.
Step 2: eggs
Nutritional characteristics: Rich in protein, with high utilization rate. It also contains lecithin, yolk protein and various vitamins and minerals, and the fat contained in it is easily absorbed. Help women regain their physical strength. Maintain the health of the nervous system.
Experts remind: Eating 4-6 capsules a day is enough, too much will make protein surplus and induce other nutritional diseases.
3. Sesame
Nutritional characteristics: It is rich in protein, fat, calcium and iron, which can improve the nutritional quality of diet.
Experts remind: If you choose black sesame seeds, it is better than white sesame seeds.
4. Xiaomi
Nutritional characteristics: It contains more vb 1 and vb2, and the cellulose content is also high. Help the parturient recover physical strength, stimulate intestinal peristalsis and increase appetite.
Experts remind: millet porridge should not be too thin, and it should not be mainly millet after delivery, so as not to lack other nutrition.
5. Broth
Nutritional characteristics: It contains protein and minerals easily absorbed by human body. Delicious taste can stimulate gastric juice secretion, increase appetite and promote lactation.
Experts remind: Because pregnant women are prone to sweat and secrete milk, the demand for water is higher than that of ordinary people, so drinking a lot of soup is very beneficial.
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Play gymnastics video
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