Many women are seriously out of shape after giving birth to their babies. In most people's minds, postpartum obesity is inevitable. As we all know, if you can do the right thing at the right time after delivery, you can completely restore your bodybuilding posture.

time

The sooner the better, the most effective within 6 months.

Traditional confinement has no scientific basis. Many people are heavier than when they were pregnant, and it is much more difficult to lose weight, which is beyond regret. Experts believe that 6 months is the best period for postpartum body shaping. Don't underestimate these movements. Being able to persist will greatly promote the process of "slimming".

Breathing: Lie on your back, put your arms behind your head, take a deep breath to sink the abdominal wall and pull up the internal organs, and then exhale. It can start on the second day of natural delivery, or on the third or fourth day of cesarean section if there are no special circumstances.

Leg lift: Lie on your back with your arms straight and flat on your sides, and lift your left and right legs alternately at right angles to your body. This action can strengthen the rectus abdominis.

Anal contraction movement: after the knees are separated, they are forcibly closed, and at the same time, they are forcibly contracted and relaxed. This method can help pelvic floor muscles and prevent muscle relaxation and urinary incontinence. These two actions can be started on the second day after delivery, and cesarean section can only be started after suture removal.

Kneeling posture with chest and knees apart, chest and shoulders attached to the bed surface and head facing sideways can not only consume hip fat but also prevent uterine guard, which is suitable for postpartum 10 ~ 14 days.

prescribe a diet

Gradually control, avoid blind tonic.

During pregnancy, providing nutrition to your baby will open your appetite and double your appetite. But there is no such great demand after delivery, and the fat accumulated during pregnancy is enough to be converted into milk. So it is not surprising that women should control their diet. If they don't control it, they will consolidate fat, and blind supplementation will increase fat and surpass the weight during pregnancy. Experts suggest eating a few times, eating less and eating more meals, and slowly returning to the prenatal food intake.

Tip: Never go on a diet for 42 days, and certainly don't give yourself any reason to eat more.

sports

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It is usually recommended that the baby can try activities after 6-8 weeks of birth, and can postpone cesarean section or decide the start time according to the doctor's advice. Choosing light and moderate intensity and doing it will not only help you lose weight, but also effectively prevent you from rebounding after losing weight.

Extra tip:

1. The excellent sports include jogging, brisk walking, swimming, cycling and aerobic dance. , the duration should be at least 12 ~ 15 minutes. If you want to burn fat effectively, you must continue to do the above things.

2. The recommendation is not so obvious for slimming, but it can help to restore the state of the body due to stretching and breathing. In particular, many of these movements are similar, which can help relax muscles and keep the uterus healthy, especially for people who are afraid of cold after childbirth. Heating is a good choice.

3. If you don't feel strong enough, you can use physical training shoes to increase the amount of exercise. The front of the sole is high and the back is low. Leveling is equivalent to a slight climb. Wearing these shoes is equivalent to walking indoors and doing housework to lose weight, and the effect is naturally doubled.

4. Avoid excessive exercise. Especially for cesarean section, too intense exercise is not only not conducive to weight loss, but will hurt the body, not worth the loss.

standard

Don't just focus on weight, but also on fat and muscle mass.

Don't focus on losing weight. The unscientific way to lose weight is to lose protein, water and muscle, and the weight does drop, but once the diet is restored, the re-absorbed nutrition will make the weight rebound, and the purpose should be to reduce fat. Therefore, experts believe that it is best to lose weight with the help of professional weight and fat surveyors, ensure that your weekly fat loss is less than 1% of the total body fat, and at the same time appropriately increase muscle mass to accelerate the weight loss effect.

psychology

Avoid the alternation of quick success and instant benefit mentality and lazy and easy-going mentality.

Once the belief of postpartum fitness is established, don't easily break through your psychological defense line and don't "indulge". On the one hand, I can't comfort myself with "it doesn't matter to eat and sleep occasionally"; On the other hand, don't. Sometimes you can stay in the gym for hours. Only with a peaceful face can we find an elegant posture healthily.

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