For the mother who has always loved beauty, this is a huge psychological torment. So many mothers exercise at home before giving birth, hoping to get back to their original figure.
Exercise is good, but choose the right time. If you don't exercise properly, it will probably damage your health in the next month, not to mention getting back in shape.
There should also be a buffer period before postpartum exercise. Because the fetus develops gradually throughout pregnancy, the stomach will also "swell", which will not only squeeze the pelvis, but also separate the abdominal muscles to both sides, which is medically called "rectus abdominis separation".
Although the child has been born at the time of confinement, this oppression is gone, but the damage of pelvis and abdominal muscles is still there, and pregnant mothers can still feel low back pain.
These problems need some time to buffer. If you exercise rashly in the second month, it is likely to aggravate your back pain. In severe cases, those joints dislocated by oppression will be even more skewed.
Even if you want to exercise in the second month, you should go to the hospital for an examination first to see if you are suitable and how strong you should be. Never do it blindly.
How long can I start exercising after delivery? In fact, time is not a hard condition for the answer to this question. It is more important to pay attention to the two "indicators" of physical condition and exercise.
After all, different individuals can bear different exercise intensities.
1) Ma Bao's physical condition.
If you want to exercise after childbirth, it depends mainly on how Ma Bao's body recovers.
Under normal circumstances, Ma Bao, who gave birth naturally, recovered faster. After a 24-hour postpartum rest, she can move her limbs in bed and stretch her body, which is also beneficial to blood circulation.
By contrast, Ma Bao, who underwent caesarean section or lateral incision, recovered slowly because of the incision on her body. Before the wound healed, she could only get out of bed and walk, and no other exercise was allowed.
2) Choose the appropriate exercise.
If you want to recover well after delivery, you must choose appropriate exercise according to your physical condition, which is summarized as follows:
The first week after delivery: As Ma Bao is still weak, she can get out of bed for a walk, practice abdominal breathing or do some simple pelvic exercises. The second week after delivery: the body has gradually recovered, and you can do some body bending exercises, but you still have to refuse other strenuous exercises. The fifth week after delivery: The body is almost recovered, so you can do some complicated exercises, such as lifting your hips straight up or going out for a walk. Two months after delivery: mothers who give birth naturally can go jogging or swimming outdoors, but mothers who have caesarean section can't be impatient and need to wait another month. Of course, the above is just a general standard in Ma Bao, which is applicable to general situations, but how to exercise depends on your own situation.
If Ma Bao recovers particularly well and exercises regularly before giving birth, she can do more exercise. But if the physical recovery is worse than ordinary people, you need to wait.
Tips:
If you suddenly feel unwell during exercise, you must stop in time. It is likely that this posture is not suitable for the current physical condition, which leads to discomfort.
In a word, Ma Bao can't exercise blindly by himself. It's better to consult a professional or a doctor, which will be safer.
What should postpartum exercise pay attention to? 1) moderate exercise.
Everyone loves beauty, and some treasure moms can't accept the fat on their stomachs after giving birth. They can get up and exercise hard. But if you want to get back to your slim figure as soon as possible, you can't rush it. Losing weight will hurt you.
Compared with normal people, the maternal body is still very weak and can't bear a lot of exercise at all. Excessive exercise can easily cause backache or bleeding.
Proper exercise is ok, but don't make yourself feel too tired, mainly to relax.
2) Step by step
Ma Bao's approach must be gradual. At first, she should do some simple stretching exercises, not too complicated, otherwise her body can't bear it and it's easy to strain her muscles.
3) Dress loosely.
When exercising, Ma Bao had better wear loose clothes and prepare a pair of sports shoes. As long as she feels comfortable, it will not affect the exercise.
4) Prepare in advance
Maternal body is weak, so we should make full preparations before exercise to avoid accidents due to physical overdraft.
First of all, about an hour before exercise, you must supplement protein and carbohydrates, which can provide energy for your body.
Secondly, it is best to go to the toilet before exercise and empty the urine.
Third, feed the baby before exercise, so that the quality of breast milk is guaranteed and milk spillage can be avoided; In addition, it can also prevent the baby from crying and asking for milk to disturb the process.
Fourth, you must warm up before exercise. Directly entering the subject is easy to cause muscle strain. If you feel uncomfortable during exercise, you must stop in time.
Finally, exercise takes a long time. Ma Bao can't be a big fat man in one bite, and she doesn't have to exercise every day. Just exercise three or four times a week, not more than half an hour at a time.