How often do expectant mothers exercise after giving birth? Pregnant women will have great changes in their health after giving birth, so many mothers will take the time to exercise, but fitness still depends on their physical condition. How long does the expectant mother exercise after giving birth?

How long does expectant mother exercise after delivery? 1 In this case, through spine stability exercises and aerobic exercise, the muscles supporting the trunk and spine can be strengthened again to protect the body from injury during the recovery from various changes brought about by pregnancy. First of all, new mothers should choose sports that will not burden the spine, such as pushing and stretching. This kind of exercise does not need to support weight, which can protect the waist and abdomen with weak muscle strength after delivery and enhance the muscle strength of legs.

With the growth of strength, you can do some exercises to strengthen your back. Such as leaning forward and squatting (bend your knees so that your right calf is vertical to the ground, your left knee points down to the ground, your heel is lifted off the ground, and your body squats; The right foot pushes the body back to the starting position; Practice left and right legs alternately. ) Practice is especially useful.

The former action will teach you how to bend your body correctly, keep your back straight and bend your knees. The latter action will help to exercise leg muscles, improve the body's metabolic rate, and achieve the effect of reducing fat.

New mothers can also do some moderate-intensity aerobic exercise regularly, such as walking for 40 minutes and riding a horizontal bike for 25 minutes. This can improve metabolic rate, reduce fat and restore prenatal physique and body shape. Spinning, running, swimming and other high-intensity aerobic exercises are best carried out under the guidance of a coach.

Exercise time is also limited. For new mothers who do not exercise regularly before pregnancy, the time range of continuous exercise should be controlled at 15 ~ 30 minutes. New mothers who often exercise before pregnancy can relax their exercise time to 20 ~ 45 minutes.

Tips: The frequency should be 2 ~ 3 times a week. Need to be reminded that don't go on a diet to lose weight after delivery, otherwise it will lead to slow recovery of the maternal body and even lead to various postpartum complications.

How long can expectant mothers exercise after delivery? How long can expectant mothers lose weight after delivery?

Many mothers who love beauty gain a lot of weight when they are pregnant. They want to lose weight after giving birth, but how long can a mother lose weight after giving birth? Some people say it's a month, others say it's more than three months. Among modern postpartum maintenance methods, there is a kind of postpartum fitness to lose weight, and simple postpartum aerobic exercise can be carried out on the fifth day after delivery.

Mothers who give birth normally can do aerobic exercise on both legs from the fifth day after delivery to the full moon. By exercising the muscles of both legs and improving the venous blood return of both lower limbs, the edema of lower limbs can be reduced to the utmost extent, and at the same time, the fat and fat on the upper thighs and buttocks can be consumed as soon as possible to restore the bodybuilding of both legs.

Specifically, mom sits on the bed, straightens her legs for a while, then lies on her back, puts her arms on her sides, straightens her legs slightly apart, lifts one leg when inhaling, and tries to make a right angle with her upper body and cross her legs. At first, mothers will find it difficult. Never mind, just do what you can. Long-term persistence will certainly receive good results.

Mothers who have caesarean section should pay attention to their own incision when doing exercise. They can do some simple arm movements, don't rush into it, and do what they can. About a month, the incision has generally healed well, and you can start doing postpartum aerobics. At the same time, you can exercise muscles in all parts of your body, such as leg flexion and extension.

Besides exercise, mothers also want to find ways to lose weight by eating less. It should be noted that mothers who breastfeed their babies can't lose weight by eating less, because the baby's nutritional intake depends entirely on the mother's nutrition. Only when the mother's nutrition is sufficient, the baby will be full and grow well.

Breast-feeding mothers can control their weight through a balanced diet and a healthy diet. Don't overeat meat, eat more fruits and vegetables and supplement calcium and vitamins. Really controlling diet and losing weight must wait until after weaning.

Postpartum slimming exercise

Postpartum mothers are always worried that they are fat and have a loose stomach, but they can't exercise and go on a diet. So how can we lose weight successfully in the shortest time without hurting our health?

Then aerobics is your best choice. Exercise can speed up your metabolism, burn fat and make your body more resistant, especially if you don't need to go on a diet. Even mothers who want to breastfeed don't need to worry that their babies can't absorb nutrition.

Hip exercise

1 First, lie on your back, put your arms at your sides naturally, get your feet off the bed, raise your legs, keep your knees bent, and get ready.

2. Then lift the upper body with the strength of abdominal muscles and arms, and recover after 1O seconds. Repeat 10 times.

3. Finally, lift your arms. When your upper body is lifted, your arms will stretch in an arc on your chest. Hold on for five minutes.

Thoracoabdominal muscle exercise

1. First lie on your back, take a deep breath to inflate your abdomen, then exhale gently through your mouth, hold your breath, and then forcibly contract your abdominal muscles 10 second. Repeat the action for more than 20 times.

2. Then lie flat, take the abdomen as the whole body support point, slowly raise your head and left knee, and touch the left knee with your right hand at the same time, but don't touch it, return to the original position, and then change your left hand and right knee. Repeat the action for more than 20 times.

Back muscle exercise

1. First, lie on your back, relax naturally, and raise your arms above your head.

2. Then bend your knees and grab your ankles with both hands.

3. Then raise your hips and back to arch your body, stay for 1O seconds, and then relax. Repeat the action for more than 20 times.

Abdominal and hip exercises

1. First, lie on your back with your feet and elbows as the support points of your whole body. Then, your knees and hips bend to tilt the pelvis, raise your head, and at the same time, contract your hips. Stay more than 20 times.

2. Then lie on your back, bend your elbows and knees, and put your forearms and calves together. Put a pillow under your forearm so that the soles of your knees and calves can touch the bed. The upper body and thigh form a 90-degree angle, and the thigh and calf form a 90-degree turtle. Support on the pillow with your forearm. Arch your back up, tuck your hips in, and then relax and take a deep breath. Repeat the action 10 times.

Lumbar muscle exercise

1. First lie on your back, naturally raise your knees to your abdomen, stretch your left leg like pedaling a bicycle for 3 minutes, then return to your right leg, and repeat for 5 times.

2. Then lie on your side and keep your toes straight. The arm under your body reaches out to your head, puts your head on it, and the other arm bends over your chest to support the ground. Then lift the thigh to the highest point and slowly recover. Turn around and lie on the other side and lift your other leg to do it. Repeat the exercise 20 times. Remember not to bend your legs when lifting them.

3. Stand upright again, with your hands akimbo, and then lift your knees to your chest alternately, more than 30 times per minute. It takes a few minutes or more.

4. Finally, put your hands on the ground, bend forward, kneel on your knees, and your upper body is parallel to the ground. Look forward. Then, first straighten one leg, kick it up and back, restore it and replace it with the other leg. Repeat 20 times on each leg.