Personally, I think dieting is too painful and easy to rebound. Long-term dieting can also reduce immunity. Dancing not only increases physical and mental pleasure, but also increases resistance, and is especially effective for reducing stomach. Friends who like dancing can try it.
6 months after delivery, the stomach is big and slack, how to recover? 1. If a woman's postpartum uterus does not return to the prenatal state, her stomach will look big and loose; You can go to the hospital to check the recovery of the uterus first. If it doesn't recover, take care of it for a while. You can consult a doctor and follow the doctor's advice on diet.
2. If the examination has been restored, it should be caused by postpartum abdominal fat. To exercise correctly:
1) First of all, there is a good way to save time, effort and money before exercise, which is to stick to breast milk.
The baby's sucking will stimulate the secretion of milk, at the same time, it will also consume excess fat in the body.
2) Simple exercise: Take a walk after dinner, you can walk more at home, or you can take your baby downstairs to bask in the sun, walk around and lose weight with your baby, killing two birds with one stone.
Climbing stairs is also a good choice, but it should be noted that if you have not climbed before, you should pay attention to protecting your knees and gradually increase the number of times you climb stairs.
3) targeted fat reduction
Before reducing abdominal fat, it is necessary to determine the separation of rectus abdominis. If the separation is serious and exceeds three fingers, don't do strength training yet. You can do some second aerobic exercise first.
Repair rectus abdominis: First do low push-ups, you can find a sofa and low tables and chairs at home to practice, and then combine the cat style in yoga.
4) Abdominal tightening
After the distance of rectus abdominis becomes smaller, do tightening exercise: the core exercise should be carefully selected, and don't do abdominal contraction at first, which will make the distance of rectus abdominis larger.
The reason why the belly will become bigger even if you lose meat is because there is meat in the lower abdomen. You can use the abdominal breathing method of yoga first: lie flat and put a certain weight of books or other objects in the lower abdomen (inhale the lower abdomen and bulge, exhale and lean back). It's convenient to do it in bed before going to bed.
Whether it is a simple walk, climbing stairs or targeted exercise, it is important to stick to it!
5) Diet: eat in three points, practice in seven points, spread your legs and keep your mouth shut.
If the child is breastfeeding, it is recommended to eat less and eat more meals, after all, to ensure the baby's nutritional needs.
I hope that if I persist, I can restore my prenatal figure as soon as possible!
Are the abdominal muscles separate? If it is abdominal muscle separation, I will improve abdominal muscle separation by breathing first. I have a big belly after delivery. I will improve the separation of abdominal muscles by breathing, and my stomach will be much smaller. Then I will do some abdominal exercises.
Women's postpartum body will have various changes, such as urine leakage, vaginal relaxation, backache and so on. We often say that all mothers should have a good idea. I had no idea that my postpartum weight had recovered almost. Why is my stomach still big and loose?
The answer to this question may be the separation of rectus abdominis that many mothers are not familiar with! Separation of rectus abdominis
The rectus abdominis is located on both sides of the midline of the anterior abdominal wall, and it is a band-shaped abdominal muscle with wide upper part and narrow lower part. The rectus abdominis before pregnancy is honestly on both sides of the abdominal white line; However, during pregnancy, the gradually enlarged uterus will separate the rectus abdominis from the position of the abdominal white line to both sides; Postpartum rectus abdominis will move closer to the abdominal line again, and generally return to normal in 6~8 weeks after delivery. But about 30% of mothers have not fully returned to normal after giving birth!
The result of rectus abdominis separation is 1, and the stomach is large and loose.
The most obvious effect of rectus abdominis separation is posture. Many mothers have returned to normal weight, but their bellies are loose. Especially in summer, it will affect mom's dressing.
2. Umbilical hernia
The enlarged uterus relaxes rectus abdominis, and even some fibers break, which leads to abdominal muscle relaxation, weak contraction and weakened abdominal pressure, which makes some parturients have umbilical hernia (small intestine protruding from navel) after delivery.
3. Low back pain and knee pain
Abdominal wall weakness, organ displacement, abdominal bulge, so that the body's center of gravity moves forward. In order to keep the balance of the body, when walking and sitting down, the lumbar spine will lean forward, and the knee joint will be pulled by ligaments and muscles, and even the joints will be worn, resulting in low back pain and knee pain!
Self-test 1 measure the separation degree of rectus abdominis, lie on your back, bend your knees and expose your abdomen;
2, the left hand supports the head, and the right index finger and middle finger vertically pierce the abdomen;
3. When the upper body is lifted, I feel the abdominal muscles on both sides squeezing my fingers in the middle. If you can't feel it, point your hands to both sides and move until you find the tense muscles. Measure the distance between the muscles on both sides;
4, 2 refers to normal, 2~3 refers to suggested exercise improvement, and more than 3 refers to suggested medical treatment.
How to recover? 1, plate bracket
Don't say it's so complicated, just watch the picture movement! It is important to note that the shoulders and elbows should be perpendicular to the ground, the head, shoulders and hips should be kept in the same plane, and the abdominal muscles should be tightened! If strength permits, you can lift your knee joint. Keep it steady for a minute! Keep exercising!
2. Kick on your back
Hold your leg with your hand, press it as far as possible to your chest, and the other leg extends far away. Don't lift your lumbar spine! A group of 8 times, 3 groups on each side!
3, supine leg lifts
Lie on your back with your legs bent and your hands at your sides. Exhale and lift your legs, bend your knees 90 degrees, and inhale and fall. After proficiency, the legs can be crossed. A group of 8 times, 3 groups on each side!
4. Kneeling posture and abdomen
Posture according to the figure, pay attention to the spine, only move the abdomen, imagine the feeling of navel sucking into the lumbar spine. 15 times in a group, do 3 groups.
Step 5 kneel down and stretch your legs
On the basis of maintaining the posture shown in the above picture, when exhaling, other parts of the body are motionless and the right leg is extended backwards; Inhale and don't move, exhale and then retract your legs. A group of 6 times, 3 groups on each side.
6. Stand with your stomach in.
Stand against the wall with the back of your head, back and hips attached to the wall. Imagine that your navel is close to the wall when inhaling, and your lumbar spine is close to the wall when exhaling. 15 times in a group, do 3 groups.
Special reminder:
If there is separation of rectus abdominis, don't do abdominal curl, trunk torsion and other exercises without professional guidance, so as not to aggravate the degree of separation. If postpartum 1 ~2 years still does not recover, or even more than 3 fingers, surgical treatment is recommended.
Exercise, but you can't run and jump. Yoga balls and simple exercises should start from the basics. I have recovered. Remember to massage to remove dead skin, rub your stomach more, breastfeed and take care of your baby, and you will lose weight.
I knew I had opened two fingers, so I went to the hospital immediately, registered and took a B-ultrasound. After 9 o'clock, we both panicked and were told that the baby was 6 kg and 5 Liang, and everything was normal.
Cervical softening is very good, and natural delivery should be very smooth. I'm relieved, 10, I can finally stop the pain after all my pains! After playing for more than ten minutes, the lower body was numb and there was no pain. I had a comfortable breakfast, put oxytocin in the afternoon 1, accelerated the contraction, and felt the pain of contraction again, but it was not so painful. The water breaks at 2 o'clock, and the fingers open at 3 o'clock. 10. The doctor came to check again and was able to advance the delivery room.
Four or five people looked around me and cheered me up. I try my best to keep up with the rhythm of contractions and try my best to breastfeed every time. The midwife kept encouraging me, shouting! Great! Look at the scalp numbness! In the middle, he helped me correct the fetal position. When the baby was exhausted, he slipped out at once and his stomach was empty at once. The midwife held up the baby for me to see. It was a boy who heard someone tell the time with his mouth open 15: 36, a boy.
3250 grams and sew me a slight tear. I'm so excited-go on, the midwife is very nice, smiling and listening to me talk a lot of nonsense ~ some suggestions! Painless must be played, otherwise it will hurt too much, so don't worry about affecting the baby. The painless dose is one tenth of that of caesarean section-less than! ! Relax, don't be too nervous, it will lead to panic. Trust the midwife, stay awake and cooperate well! !
Prevent stretch marks during pregnancy! I started using Shuang Fu Mei Qu Bao V four months ago, and I am afraid to continue using it for another month after delivery. If it is a transparent gel texture and not greasy, you can faint with a few taps. Good absorption, no fragrance. Whether it is used during pregnancy or postpartum, you can rest assured. The whole labor process lasted 10h, and it only took 16min from delivery room to baby's birth! It is also super-fast and super-smooth. I hope that all pregnant mothers can receive good pregnancy and receive healthy babies smoothly! Ok, the production experience is over. Let's talk about my postpartum recovery experience. Many treasure moms believe that the stomach will recover naturally after delivery. If you think so, it's all wet.
If there is no exercise after delivery, the uterus will droop, the stomach will look bulging and the ass will look big. This situation is not unfamiliar to mothers who have just given birth.
There are even many more. The baby is six or seven months old, and it still looks like five months pregnant. Restraint is very necessary, which can shrink the abdomen, prevent internal organs from sagging and prevent female diseases.
Second, and most importantly, it's no exaggeration to lose more than 15kg a month, and then I understand why so many treasure moms in the circle say that they should use this artifact after childbirth! ! !
Haha, the artifact is very comfortable and convenient to wear, and it is not as troublesome as wrapping gauze. It is very convenient to feed and hold the baby. The happiest thing is that I have used the artifact for more than two months and lost 35 pounds. What a sister Lin who really fell from the world! In fact, losing weight is really not suitable for everyone. Since I am a mortal, I don't think I can stand the pain of losing weight, but every day all roads lead to Rome, which is not what I want! Finally, talk about postpartum auxiliary slimming methods:
Adjust diet
Minimize the intake of calories and oil. Be sure to strictly control your diet, remove the oil from the meat and eat on time every day. At the same time, it's best to eat dinner later, and don't be too full.
It should also be pointed out that
1) Drink less carbonated drinks and chew less gum.
When you drink or chew gum, it will swallow a lot of air, especially chewing gum contains a lot of alcohol and will not be digested by the small intestine.
2) Food should be cooked.
Nowadays, the cooking in the world is half-cooked, which leads to the inability of starch to be destroyed. Starch sugar in most vegetables and grains accumulates in the large intestine, producing carbon dioxide, which leads to abdominal bulge.
3) Eat healthy food
Yogurt and fermented milk can activate substances necessary for digestion and help improve the intestinal microbial system, thus preventing abdominal bulge.
After I was pregnant with Bauer, my weight increased from 100 kg to 146 kg, and I gave birth to a baby of 130 kg. I didn't deliberately lose weight during lactation. After my child was weaned at the age of one, I immediately began to lose weight and control my diet. Walk for an hour every morning and evening, dance for 40 minutes at noon, and lose weight to 100 after one month. The weight has been kept at 105 kg. You can't go on a diet to lose weight. If you open your legs and close your mouth, you will naturally lose weight, and the muscles lost by exercise will be tight, and your stomach will naturally not be loose again.
I'm glad to answer this question, because my stomach is flat after giving birth to two babies.
There will be many changes in women's health after childbirth. Because of the birth of bones, the pelvis will widen the crotch after opening, and the fat accumulated during pregnancy is mostly in the waist, abdomen and buttocks. How to restore belly elasticity after delivery?
1. During pregnancy, the uterus will increase to about 20 times, and the abdomen will also increase with the increase of the fetus. Stretch marks will be produced when the skin is pulled, which is the texture caused by fiber breakage inside the skin. It is necessary to increase the tightness of the abdomen after delivery to restore the elasticity of the abdomen.
2. Abdominal breathing can exercise the abdomen. If you have time, you can do a group every day, a group of 30 times. Only when the action is in place can the effect be achieved. Legs are shoulder width apart, thighs are parallel to the ground, calves are perpendicular to the ground at 90 degrees, and upper body sits straight at 90 degrees to the ground. When exhaling, the air in the body is pressed out of the body with the abdomen until it can't be pressed. When inhaling, the gas is sucked into the abdomen to expand. Repeat 30 times in each group. Persistence can exercise abdominal muscles.
3. Cat-style hunch, kneeling on the ground, supporting the ground with both hands, and forcing the back to be parallel to the ground. When exhaling, the abdomen is compressed by air supply to push out the air in the body, and when inhaling, the abdomen is arched downwards, so that the air fills the whole abdominal cavity. Exercise the whole waist muscles.
4. Flat support, flat support standard movements, the body must be parallel to the ground, and the body cannot collapse. In this way, the abdominal muscles must be used to support the middle position of the body, and the back muscles must support the upper body, effectively improving the backs of mothers. Make the abdominal muscles get full exercise.
At this time, the new mother's diet and routine can be completely restored to the previous appearance. The new mother's body may occasionally have irregular menstruation, waist and abdomen pain and constipation, which are normal. New mothers should adjust their mentality and enjoy the life of raising children.
1, What should I do if my menstruation doesn't come? The time of menstruation is related to hormone secretion in the body, and because everyone's physique is different, it won't have any effect on the body if it comes early or late. New mothers who resume menstruation later after delivery usually ovulate before their first menstrual cramp. Therefore, there is still the possibility of pregnancy during lactation, and contraceptive measures should be taken.
2. What about lumbago and abdominal pain: If the new mother has lumbago and abdominal pain, it may be that menstruation is coming, and normal postpartum endocrine will regain its moisture. For the first time after caesarean section, due to hormone stimulation and uterine recovery, there may be uterine contraction pain. Secondly, not paying attention to uterine maintenance may also lead to low back and abdominal pain. You can eat more foods such as sesame seeds and walnuts to tonify the kidney and replenish qi, and the pain symptoms will be improved.
3, dizziness and anemia. New mothers are prone to dizziness and anemia when they come back from menstruation. They can eat more foods rich in high-quality protein, such as longan, pig blood, black-bone chicken, eggs, spinach, carrots and brown sugar. And cook some red date water, black chicken soup, ginseng longan paste, spinach and pork liver soup. These foods have the function of enriching blood. New mothers can also buy some blood-enriching health products to take, but pregnant women who are still breastfeeding should pay attention to whether the products have an impact on their babies.
Protein loss
You can exercise more and eat more foods that supplement collagen.