A simple way of maternal exercise
1, shopping.
Nowadays, many female friends like shopping, which may shrink your wallet, but doing aerobic exercise after childbirth will also shrink your waist. For new mothers, they can take their babies shopping together, and at the same time, they can also let their babies look outside and see new things.
2. jogging.
Jogging is a good aerobic exercise, which is very beneficial for postpartum weight loss. But it takes a long time to lose weight by jogging before you can see the effective effect. You can't give up halfway.
Step 3 dance.
Dancing with beautiful music is not easy to make people feel tired, but it is easier to make people stick to it, so dancing is very suitable for aerobic exercise done by caesarean section mothers.
4. Stretching.
Stretching exercise is conducive to improving the flexibility of the maternal body and presenting beautiful body lines, so female friends after caesarean section can do some stretching exercises appropriately.
5. Yoga.
Now more and more female friends like yoga. Yoga can speed up our metabolism, repair our bodies and improve our internal and external temperament. This is a good exercise.
Two. Preparation before Kegel Movement
1, find the pelvic floor muscles: The most common method is to suddenly hold back when urinating, then let the muscles relax and restore urine flow. The muscles used in this process are pelvic floor muscles. This posture of tightening muscles is the basic movement of Kegel. It should be noted that the action of interrupting urination should not be regarded as a regular Kegel exercise in daily life, because Kegel exercise during long-term urination can not only help the body recover its physical strength, but also weaken the muscles.
2. Empty the bladder: This is very important. If Kegel's bladder is full or partially filled during exercise, the body will easily feel pain or leak urine, so the bladder should be emptied before exercise.
3. Choose a comfortable posture: choose to sit in a chair or lie on the floor and exercise in a posture that you think is comfortable, so as to ensure that you can relax the muscles of your hips and abdomen.
Three. Steps of Kegel movement
1, contract pelvic floor muscles for 5 seconds. If you can't do it for 5 seconds, you can only shrink it for 2-3 seconds. After you finish, relax your muscles 10 seconds;
2. Repeat the exercise 10 times to form a set of Kaigl exercises, one group at a time, and you can do 3-4 groups a day;
3, every few weeks of practice, you can add a few seconds to tighten your muscles. After reaching 10 second, keep practicing on the basis of 10 second;
4. Stretch related muscles. Imagine a vacuum in the pelvic floor muscles, knees bent horizontally, hips contracted, legs lifted upward and pulled inward, and then relaxed for 5 seconds, and continued to do 10.
Kegel exercise is not limited by time and place, and can be carried out whether the mother is sitting in the office or having lunch with friends.