I am the mother of a three-year-old baby and a yoga maternal coach. Tell me how I exercise after giving birth and how I exercise with my treasure mom fans! I hope I can help more mothers who want to lose weight!

The recovery time of natural delivery is earlier!

It's not a big problem. You can start doing some basic exercises on the fourth day! Abdominal breathing, which is relatively simple, is also suitable for postpartum mothers to practice!

Mom can't have a caesarean section. Abdominal breathing should wait for about 42 days before starting, and the wound will fully recover before starting!

This kind of abdominal breathing helps everyone to thin belly and close the separation of rectus abdominis, which is something that every treasure mother who wants to exercise must know.

Next, mothers who give birth naturally can start exercising pelvic floor muscles. It was probably done from 15. The following actions tighten the pelvic floor muscles and help to discharge lochia. Simple, but effective. You should practice effectively, because confinement doesn't make you sit all the time.

If you have a mother by caesarean section, when can you go to the fields and be comfortable? You can try to start doing it!

I separated 2.5 fingers after delivery, so I was covered with fat, so practicing this movement, Salman advanced exercise, helped to close the rectus abdominis separation! Thereby eliminating the big belly.

The total * * * is level 4, and the key point is: if your waist can't stick to the ground tightly during the process, go back to the next level of practice, and don't worry about it step by step.

I didn't start doing this group of exercises until the lochia was over, and the mother of caesarean section will wait until about 3 months to start doing it!

Step four, keep the pelvis.

Do you know what is the reason for hip breadth hip breadth's thick legs on postpartum leave? That's the pelvic widening caused by your late pregnancy and childbirth. At this time, you must repair and maintain your pelvis. This is very important. Don't care.

This action can be practiced, lochia will end after natural delivery, and the punching exercise will start at least 3 months after caesarean section.

These are the most basic exercises, and treasure moms can start practicing at home!

If you can stick to these actions, the postpartum problems will recover in two months, and you can control your diet, not to mention the early lactation. I also lost weight during lactation, and I ate rich and balanced nutrition, much better than big fish and big meat. Postpartum problems will be easy to lose weight and shape after recovery, such as aerobic and anaerobic combination. These are based on the recovery of your postpartum problems, such as running, skipping and other high-intensity training.

Postpartum obesity is really a problem for many novice mothers. Xima believes that confinement is a critical period for new mothers to rest, and it is not appropriate to lose weight. It is recommended to reduce it after 2 months of production.

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Recommend some slimming tips that new mothers can do at home:

1. Stand against the wall.

The new mother can do this action half an hour after dinner, standing side by side with her legs, her whole waist and back close to the wall, and finally leaning her head against the wall, paying attention to inhaling and abdomen. It looks simple, but it is difficult to do it. 1 month standing against the wall for 5- 10 minutes every day has obvious effect of stovepipe and abdomen, and can also make women's manners more beautiful.

2. Half squat.

The new mother can hold the wall, chair, table, etc. Hold her hands on the ground, keep her upper body upright, inhale and abdomen, sit down slowly until her thighs are flat with the ground, and keep it for 5- 10 seconds, then use her leg strength to stand up slowly. This is the action of 1. She can probably exercise 10 times a day.

3. Flat plate support or dynamic flat plate support.

This is a popular fitness exercise recently, which is actually very suitable for new mothers to lose weight. The main point of this movement is that the head, back, waist and legs should be in a straight line, otherwise the movement is not standard and it will be very tired, which is not suitable for slimming effect.

Step 4 pedal in the air.

The new mother lies flat on the bed, slowly lifts her legs and does pedaling in the air, 50- 100 times a day, and the stovepipe effect is obvious.

5. Pick up beans.

This is a thin belly exercise that tests perseverance. A new mother can scatter about 100-200 soybeans on the ground at a time and then pick them up one by one. Be careful not to bend her leg when you pick it up. This action can effectively exercise abdominal muscles.

These slimming movements can be practiced selectively by new mothers. The daily exercise should not be too large, and the exercise time should be controlled between half an hour and one hour. Meanwhile, pay attention to drinking water. I believe I can have a perfect body soon!

Basic training methods of abdominal tumbling

1, half-way belly roll

Function: Develop eight abdominal muscles.

Action: Bend your knees 90 degrees and put your feet flat on the ground. Put your hands on your ears and use the strength of your abdomen to slightly roll up your upper body (no more than 45 degrees). The waist is always close to the ground, the shoulders are off the ground, and the abdomen is rolled up, so you can obviously feel the feeling that the abdominal muscles are squeezed. After the upper body bends to the limit, pause for a few seconds to restore the prone position and practice repeatedly.

2, full belly roll

Function: thin waist and reduce abdomen.

Action: the upper body lies flat on the bed or bench, with both feet on the ground, and the calf forms a 90-degree angle with the upper body. Put your hands on your ears and slowly roll up your upper body with the strength of your abdominal muscles until the abdominal muscles are completely tightened, so that your elbows are as close to your pelvis as possible. During the whole process, the legs are in a relaxed state, and the legs cannot be lifted when the upper body is rolled up. After a few seconds, resume lying flat and practice repeatedly.

How to fast thin belly?

Thin belly pose 1:

Stay on your back with your feet shoulder width apart. First, lift your right foot up 10CM, hook your toes inward, pause for a second, and then gently put it down, paying attention that your heel can't lean against the bed. When finished, change your left foot and repeat the same action. A set of actions is repeated five times.

Effect: It can not only effectively reduce the loss of meat on both sides of the stomach, but also tighten the legs and make the lower body slimmer.

Thin belly pose 2:

Raise your right foot as high as possible to the upper left, pause in the air for a second, then put it down, and then change your left foot when you are finished. Pay attention to the knee can't force, in order to achieve the expected stovepipe effect, and don't strain the leg muscles too reluctantly. Repeat this action 5-7 times.

Effect: It can tighten abdominal and leg muscles.

Thin belly pose three:

Keep lying on your back, with your hands around your knees and your thighs facing.

Abdominal flexion and extension

To put it simply, I am a typical woman who marries late and gives birth late. After finishing college, I worked for several years, stepped into the besieged city of marriage, and it took two or three years to get pregnant naturally. At present, the age of the first child is 3 1 waiting for delivery. My major is engineering, so are both of us. The nature of our work determines that we often live in two places and run around. Before, I was working on a Belt and Road project in a country in Southeast Asia. With the pregnancy at the beginning of the year, I went back to China alone to take care of my baby at my parents' house.

When I was still working there at the beginning of the year, I found menopause, and the test paper became deeper and shallower, but I couldn't make a diagnosis because of medical conditions and language barriers. After two weeks of menopause, I felt sick and vomited in the morning and saw redness. Combined with the test paper results, I am convinced that 90% of them may be pregnant, so I went back to China alone on the sixth day of the first month, flew back to my hometown three times, and was asked to be hospitalized immediately as soon as I went to the hospital for a blood test. The blood test results confirmed pregnancy, but the progesterone level was particularly low and hcg was normal. Inpatients are infused with 5 bags of 3000ml every day, and the infusion often lasts for more than 10 hour. Basically, the infusion starts after breakfast at dawn and ends before going to bed. After a week in hospital, the blood was taken for reexamination, and the hcg doubled well, and the progesterone value also increased. The doctor advised me to stay in the hospital for observation, and I asked to leave the hospital. Finally, I wrote about voluntary discharge to ensure that the doctor agreed to leave the hospital. I think overtreatment is not good for the fetus, so I choose to go home and take progesterone.

My height is 168, and my weight before pregnancy is 66. I am a tall, not obese, but strong-looking type, with a good appetite and a good appetite. Such a large weight base and such a good appetite once worried me that I would reach 180 kg before I died. The final result is satisfactory, and the birth control is around 160.

I went to the hospital at 8: 00 a.m. on February 2, and my abdomen ached in waves. The pain is not serious and the interval is long, but I am still worried. At 6: 30 in the afternoon, when I launched the delivery room, my husband saw me and the baby, and I saw tears in his eyes!

The second month after discharge, I was depressed to see that my big belly was not small at all. I thought that after giving birth to the second child, I would finally become an aunt. I am reluctant, but there is nothing I can do. Dieting is impossible, and the baby has to eat milk, exercise is not good, and there are wounds. Until the baby was 20 days old, I went to the hospital for reexamination, and the doctor saw that my stomach was still very big. If we didn't know each other, I thought it was going to have a baby. Later, the examination found that the uterus recovered badly. Fat, yes, breastfeeding is very convenient, and it also has the function of supporting the chest and collecting auxiliary milk. Many precious mothers who come to her to give birth wear it. He said the sooner you wear gray, the better! Wait until the baby is weaned. It's too late, even if I lose weight, it won't look good. As soon as I heard it, I was particularly anxious. My mind is full of "uterine recovery is not good", uterine prolapse and so on. I want to put it on at once. After listening to the doctor's advice, I asked for the paper directly, and then I started wearing a suit. I felt very comfortable at that time, and suddenly I felt that it was free of charge and very breathable. It's already very hot here. I turn on the air conditioner every day. Unexpectedly, I didn't feel very hot when I went out Breathability is very good, and the pelvis and uterus have recovered well in the next three months! After using it for more than three months, my stomach was basically flat. From postpartum 138 to 98 kg now, the body weight has dropped significantly every month. I insist on breastfeeding, no diet, no medicine, and my body has recovered! I have no fat at all. Now when I go out, I am told that I don't look like someone who has given birth.

Dear Ma Ma, before I say confinement, I have an important suggestion for Ma Ma, who is about to give birth. When BB gave my mother a signal (seeing red or broken amniotic fluid), I quickly drank a cup of warm honey water, which helped to soften the cervix, shorten the labor process and reduce the pain time. It really works. I think if I didn't drink honey water at that time, the pain time would be extended by at least 4 hours because of me.

Losing weight is like a woman's lifelong career. Some people can have it easily, and some people are destined to go through hardships. Unfortunately, for me, this is the second category. Married at the age of 23, pregnant with the boss in the third month after marriage. I am pregnant for 4 months and weigh only 97 kg. I was in good shape at that time, but when I was 6 months pregnant, the doctor said that the boss was too young. Need me to supplement protein, and then it got out of hand, and I made up everything. From then on, in just three and a half months, I gained 25 pounds. 94 kg before giving birth and 120 kg after giving birth. 10 years has been rising and not falling. At the age of 34, I was unfortunately pregnant with a second child. I went to the hospital three times to try to solve this problem. I didn't get rid of the burden of having a second child because of heart problems and blood pressure problems. At this time, I began to pay attention to my weight. My height 160 and weight 140kg. I can do it myself, but I can't do it now Maybe it's really a flood of maternal love. When the second child was in my stomach for three months, I ate according to grams and types on time every day, measured my blood sugar at 5 o'clock every day, and walked around the community with my mobile phone every day. I didn't even dare to eat more fruit when I was hungry, and I didn't eat a bite of broth until the baby was born. Success belongs to the persevering. 2065438+2007+65438+June 7, 2007, I successfully gave birth to a healthy second child, weighing 7.6 kg (and successfully broke the record of the largest baby born in the scarred uterus of Gulou). At present, Bauer 19 months, and my weight 105 kg. There is no shortcut to lose weight, so you can only be strict with yourself, control sugar and oil, and exercise more.

Nine suggestions for postpartum weight loss.

1. breastfeeding

go on foot

New mothers don't recommend strenuous exercise immediately after delivery. But if you want to add exercise to your daily activities, walking is the right choice.

Managing stress

As a new breastfeeding mother, she often feels hungry. But don't touch unhealthy snacks. This will make it difficult for you to lose weight and even lead to weight gain.

I'm glad to answer your question.

Postpartum obesity is a headache for many mothers, so postpartum weight loss has become a hot topic. How should mom lose weight correctly?

It is recommended to lose weight two months after delivery. Postpartum weight loss, like general weight loss, can also be achieved through diet, exercise and physical weight loss.

Diet to lose weight requires mothers to match and control their diet reasonably and choose some foods with low fat and high protein, such as eggs, fish and cereals. Food is mainly light, and cooking methods such as steaming and boiling are preferred.

Exercise to lose weight can start with mild aerobic exercise, such as walking, squatting and sit-ups. Are all good choices. Four months after delivery, you can appropriately increase the amount of exercise, practice yoga, swimming and other slimming exercises. Six months after delivery is the key period to lose weight. At this time, the mother's hormones will soon return to their original state, and the metabolic rate will return to normal, so mothers can exercise normally.

Don't lose weight too fast, avoid using diet pills, and don't use abdominal straps frequently to avoid harm to your body.

I have answered this question before, and now I can't help but want to answer it again. I have been trying to lose weight after delivery, hoping to help you. Yoga is one of the good exercises for postpartum recovery. Not in a hurry. For the mother who just gave birth to a baby, the difficulty and recovery effect are the best, and it is also one of the methods to regulate the body and mind during practicing yoga. I like yoga. I hope you like it, too.

1. What is yoga? Yoga mentioned by modern people mainly refers to a series of self-cultivation and heart-nourishing methods to regulate body and mind in the form of exercise.

Yoga is a kind of exercise that uses ancient and easy-to-master skills to improve people's physical, psychological, emotional and spiritual abilities by means of posture adjustment, breath adjustment and meditation, so as to achieve harmony and unity of body, mind and spirit.

2. Key points of practicing yoga

3. The effect of yoga (1) eliminates troubles.

Practicing yoga can decompress and relax, relieve the body and mind, make the practitioners feel calm, and achieve the purpose of cultivating the mind and nourishing the nature.

(2) improve immunity

Practicing yoga can increase blood circulation, make body tissues fully relaxed and exercised, and thus improve immunity.

(3) soothe the soul

Practicing yoga can better release psychological pressure, ease body and mind, and face people and things in life calmly.

4. Yoga asana teaching (knock on the blackboard! ) The following 7 yoga moves are practiced for 5 days a week, and the effect is good after one month. For more movements and yoga instruction, please contact your postpartum yoga tutor.

(1) Half-back rotation-thin waist and thin abdomen

A * * * do two groups, each group 10 times, with a break of 30 seconds between each group.

(2) March step-thin waist and thin abdomen

One * * * does two groups, and each group does 10 times with the left and right legs, and the rest between groups is 20 seconds.

Inhale and lift one leg off the ground until the thigh is vertical to the ground and the included angle of the knee remains unchanged; Exhale, slowly restore, and then exchange the other leg.

Advanced movements, one * * * do two groups, each group does 15, and the rest between groups is 30 seconds.

(3) Draw a circle on one leg-stovepipe

One * * * does two groups, each group does 10 times with a rest of 30 seconds between groups.

Hold your left leg high to the ceiling and your right leg straight along the body line. Rotate the leg held high, feel the leg pull up from the hip to the ceiling, then start to turn around, repeat 5 times, and then reverse 5 times.

(4) Tiger flow-shaping the hip shape

One * * * do two groups, each group has about 0/5 legs, and rest for 30 seconds between groups.

Inhale to bend the right leg and calf by 90 degrees, lift the right leg vertically to the sky, exhale to extend the foot, and use abdominal strength to drive the knee to retract the arch, then lower the head and flow for 2 to 3 laps. Inhale, straighten your knees, exhale, put down your instep and hips and sit down and relax.

(5) Bolt type-helps the abdominal skin not sag.

One * * * do two groups, each group is about 10, and rest between groups for 30 seconds.

Inhale and raise your hands horizontally. Exhale and put your right hand against the middle of your right calf. The inside of your left hand is against your left ear. Inhale and lengthen your back. Exhale and sink your shoulders. Keep your ears away from your shoulders. Keep breathing, inhale, return your left hand to normal, retract your right foot, and exhale to relax.

(6) Side leg lifting-tightening the side abdomen and buttocks.

A * * * do two groups, each group left and right sides 15, rest between groups for 30 seconds.

Inhale, lift your legs, and exhale.

(7) supine spine rotation-thin waist

One * * * do two groups, each group is about 10, and rest between groups for 30 seconds.

Inhale and turn your legs to one side for 45. Exhale is reduced, and both sides are alternately completed.

5. Notes on Yoga Practice (1) Emotional fluctuations

It is not advisable to practice yoga when mood swings. Yoga is a sport that needs physical and mental coordination. If you practice yoga in anger, anxiety and tension, it is easy to strain your muscles.

(2) joint discomfort

Yoga can train the flexibility of the body and the stretching of muscle strength. If you have joint pain or tendon inflammation after each yoga practice, you should consider whether it is suitable to continue practicing yoga.

(3) Intraocular pressure discomfort

Yoga actions such as flexion or handstand will increase intraocular pressure, so it is not recommended for people with high intraocular pressure and high myopia to practice yoga.

6. The misunderstanding of yoga (1) Yoga can only lose weight.

As far as fitness is concerned, the functions of yoga include regulating endocrine, assisting in the treatment of diseases, relieving fatigue and stress, etc. It is incomplete to regard yoga as a weight loss exercise, and weight loss is only one of the purposes of practicing yoga.

(2) Everyone is suitable for practicing yoga.

Yoga itself is a sport that requires muscle strength. For thin women, thin muscles are easy to strain. It is suggested that some women who are too thin should do some basic strength training before practicing yoga.

(3) The more difficult the yoga movements, the better.

Generally speaking, a difficult posture requires high demands on all aspects of the body and often requires long-term stretching or support. For some people with insufficient muscle strength and flexibility, it is easy to cause tendon injury and make joints unstable.

(4) It is difficult to keep practicing yoga.

Yoga is not a tiring exercise, on the contrary, it can relieve fatigue and restore vitality. Practicing yoga every day is like doing a full-body massage, and that kind of comfortable feeling is incomparable in other ways. In addition, any kind of fitness exercise needs long-term persistence to achieve good results.

This kind of dry yoga is for you to lose weight. Pick up the yoga mat and practice. One day, your figure will be what you want. Come on!

All women want to be "hot moms" rather than "aunts" after giving birth, but in real life, postpartum "weight retention" has become the bad luck of all mothers.

Then one of the most effective ways to lose weight after childbirth is "breastfeeding". Under normal circumstances, 3~4kg of fat accumulated during pregnancy is the energy stored for postpartum lactation, and breastfeeding is helpful to the consumption of these fats and the recovery of postpartum weight. Secondly, to control the total energy intake, the daily energy should be controlled at 1, 800 calories. Although there is less energy, protein, vitamins and minerals are indispensable. In order to reduce the intake of fat, lactating women have reserved enough fat for postpartum lactation. If a mother's food contains little fat, she will consume her own fat to make milk. Here are three suggestions for everyone:

1. Stir-fry with less oil, instead of cooking. If mothers eat too much oil in their food, their body fat will not be used and consumed.

2. stay away from greasy thick soup. Thick soup is often emulsified by fat in meat. When drinking soup, it is best to remove the oil slick and only drink clear soup. It is best to replace half of the broth and chicken soup with low-fat milk or soybean milk, which can supplement more protein and vitamins, and calcium in milk is also very important to milk.

Eat more vegetables and less sweets. Control energy during lactation, but don't starve. If the staple food is reduced by 1/3, a lot of vegetables can be supplemented. Boiled salad is big, strong in abdomen and rich in dietary fiber.

Besides eating, moving is also very important. "Dietary Guide for Lactation" gives the suggestion of exercise: puerperal exercise can be used as the exercise mode. The puerperal health care campaign should be carried out step by step according to the delivery situation and physical condition of the parturient. Normal parturients can generally start on the second day after delivery and increase 1 times every 1~2 days, with 8~ 16 times each time. You can choose a new exercise method after 6 weeks. Aerobic exercise such as walking and jogging can be carried out from 6 weeks after delivery. Generally, it gradually increases from 15 minutes per day to 45 minutes per day, 4~5 times per week, forming a rule. For cesarean section women, aerobic exercise and strength training should be gradually increased according to their physical condition.

References:

Encyclopedia of Fan Zhihong Maternal Diet and Nutrition.

Author: worship Shanshan

National second-class public dietitian

National senior health manager

Wang Xingguo teacher nutrition training class students.

China people pay attention to "confinement" and have many taboos. Being inactive during confinement and eating high-calorie food are the fundamental reasons why postpartum body is difficult to recover. In fact, from the perspective of modern medicine, if physical conditions permit, women who give birth naturally or have a caesarean section can get out of bed the next day and do short and simple activities. Appropriate activities during the puerperium can lay the foundation for postpartum recovery. Staying in bed for a long time will cause muscle atrophy, bone loss, more difficult exercise and more difficult weight recovery. After the puerperium, you should also do some low-intensity aerobic exercise, such as brisk walking, low-intensity aerobic exercise and cycling.

In addition to increasing the amount of activity, postpartum weight loss should also be properly controlled. Many pregnant women worry that excessive dieting will lead to insufficient milk and affect their baby's nutrition. In fact, as long as the diet is controlled scientifically, it will not affect the quality of milk and the nutrition and health of the baby. Lactating mothers usually milk 700-800 ml a day, and do not need to drink high-fat pig's trotters soup indefinitely. The daily energy intake is only 500 calories more than when they are not pregnant, which is equivalent to eating a bowl of rice (230 calories), a boiled egg (70 calories), a box of pure milk (150 calories) and one piece. It should be noted that lactating mothers can't recover quickly, can't go on an excessive diet, and can't lose weight too fast. It is ok to lose 0.5 kg a week.

Zhang Fan, Ph.D. in Nutrition

Hello, everyone, I'm a candy mother, a senior nurse and a health manager. I'm glad to answer your question.

After pregnancy, many women consume more calories than they metabolize. In addition, less exercise and more sleep lead to slower metabolism, which leads to the gradual conversion of body heat into fat and a little accumulation, which leads to obesity.

If you want to lose weight, do this first and go on a diet.

Novice mothers who lose weight during lactation should be reasonably matched and control their diet. Lactating mothers need to absorb more calories to ensure the normal secretion of milk. In diet, we should also eat high-fat foods properly, control the amount of food, and avoid overeating. Diet should be light, and you can choose to steam or cook.

Of course, in order to ensure the health of babies and Ma Bao, the diet needs to be rich in protein and vitamins, such as fish, lean meat, eggs, milk, fruits and vegetables.

Don't give up nutritious food in order to lose weight, or eat more nutritious soup, such as vegetable soup, beef soup, fish soup, sparerib soup and so on.

Novice mothers had better use less cooking oil, and some peanut butter and sesame paste should not be eaten, because there is too much oil, which is not conducive to Ma Bao's slimming.

Second, exercise.

You can start walking as soon as possible after delivery, especially during the natural delivery. You can walk slowly in the second month. Six weeks after delivery, you can do some simple exercises, such as sit-ups. Four months after delivery, you can do yoga or swim. When women can lose weight through exercise within one year after delivery, it is easy to return to their original state.

Of course, if pregnant women are afraid of exercise, they can get the doctor's permission first and then do it regularly.