1. Hip traction: supine, one leg bends, the other leg straightens and bends, that is, the heel is forced forward, which makes this leg twist, and then retracts, which shortens the leg. Be careful not to bend your knees or bow your back;
2. Step: After lying flat, you can stretch your feet forward, or you can lift your feet and step up and down. This is 1 exercise that can be done after childbirth to help prevent ankle and foot swelling;
3, abdominal muscles: lying flat on the bed, knees bent, hands on the abdomen;
4. Shrink your hips, put your back against the bed surface, then relax and repeat for many times. At the same time, you can also do pelvic exercises;
5. Start: Sit up straight, put your arms together on your chest, inhale, lift your pelvis forward, and then slowly back until your abdominal muscles are tense, and keep it for a while. Try to keep breathing normally at this time. Sit down and relax;
6, supine: supine, knees bent, two arms flat on the thigh, hold your head high, so that your hands touch your knees;
7. When the child is 3 months old, you can try pelvic floor muscles. My legs jumped up from the ground and I coughed hard. If you have urinary incontinence, you should always do pelvic floor muscle exercise. If you still don't get better after 6 months, you should see a doctor.
8, catwalk practice: hands and knees on the ground, back straight, hands just perpendicular to the shoulders. Bend one leg forward so that your knee touches your forehead. Now straighten your legs, lift your head and stretch your neck. Pay attention to form a straight line from head to toe, hold it for a few seconds and then put it down. Alternately do the other side;
Shandong Ruixi Maternal and Infant Postpartum Care Center said that because everyone's physique is different, the method may not be suitable for everyone, so it is recommended that you do it under the guidance of a doctor.