What exercise can I do half a month after delivery to lose weight?
First, ankle exercise: the body is flat, the hind foot is attached to the bed surface, the toes are straight, the soles of the feet touch, the soles of the feet are bent, and practice repeatedly.
Second, the waist movement: the body lies flat, and the legs are raised as much as possible in turn, making it at right angles to the body. When the physical strength recovers slightly, you can lift your feet at the same time and repeat the action for 5 ~ 10 times, which can help the muscles of the legs and perineum contract.
Third, the pelvic swing action: the body is flat, the back is slightly arched, so that the pelvic cavity is suspended and swings left and right. This exercise can correct lordosis and low back pain.
Fourth, abdominal breathing exercise: keep your body flat, your mouth closed, inhale through your nose to bulge your abdomen, then exhale slowly through your mouth to relax your abdominal muscles. Repeat 5- 10 times.
Five, chest movement: supine. Straighten your body and legs, and slowly inhale to enlarge your chest; Tighten the lower abdominal muscles, keep your back close to the bed surface, and relax after a period of time. This action is repeated 5 ~ 10 times. This method can help the chest muscles contract and prevent breast sagging.
Six, neck movement: the body is flat, the limbs are straight, and the head is flexed forward, so that the jaw is close to the chest. Then slowly put your head flat. This set of movements is repeated 10 times, which can contract abdominal muscles and stretch neck and back muscles.
Seven, breast movement: the two arms horizontally extend to the left and right, and then lift them until the palms meet, keep the two arms straight, rest for a few seconds, return to the arms straight, and start again, doing 10 times a day. It can help the contraction of chest muscles and effectively prevent breast sagging.
Postpartum exercise to lose weight should adhere to three principles:
One is to avoid strenuous exercise.
Postpartum exercise In order to lose weight quickly, many expectant mothers take high-intensity exercise programs, which can easily cause fatigue, and not only that, but also damage their health. Exercising vigorously to lose weight immediately after delivery is likely to affect the recovery of uterus and cause bleeding. In severe cases, the surgical wound or vulvar incision during childbirth will be damaged again. Don't forget, warm-up exercise before exercise and relaxation exercise after exercise can't be less, otherwise it will easily cause sports injuries.
Second, choose light and moderate intensity aerobic exercise, persevere, which is beneficial to lose weight and can effectively prevent weight rebound after losing weight.
Aerobic exercise has excellent fat burning effect. Aerobic exercise refers to exercises involving all muscles, including jogging, brisk walking, swimming, mountain climbing, cycling and aerobic dance. , the duration should be at least 12~ 15 minutes. In order to burn fat effectively, it should last for more than 30 minutes, or accumulate for more than 30 minutes a day. New mothers should pay attention to postpartum exercise step by step. If they can persist in the necessary physical exercise for about 5 months after delivery, it will not only be beneficial to the recovery of physical quality and shape, but also strengthen the muscles of the whole body, eliminate excess fat in the abdomen, buttocks and thighs, and restore the bodybuilding posture before pregnancy.
Third, 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, you can't give up halfway and eat and sleep occasionally; On the other hand, don't rush for success. Sometimes you can stay in the gym for several hours. We should face postpartum weight loss with a peaceful mind.