1, sit-ups. Bend your legs, stretch your hands horizontally, lift your head and upper body off the bed as far as possible when inhaling, tilt your legs as far as possible when exhaling, and lie flat slowly.
2, hip movement. The muscles of the buttocks and pelvic floor contract when inhaling and relax when exhaling.
3. Head-up exercise. Keep your chin as high as possible when inhaling and as close to your chest as possible when exhaling.
4. Leg exercise. Bend your legs when inhaling, put one foot flat on the bed surface, keep your heel as close to your hips as possible, and slowly straighten your legs when exhaling. Then change legs, the action is the same as before.
5. Breathing exercises. Go to the pillow and lie flat, put your hands on your abdomen, try to contract your abdominal muscles when inhaling, and try to relax when exhaling.
6, levator ani exercise. When inhaling, contract the anal sphincter and try to relax when exhaling.
Generally speaking, you should choose the right time to lose weight so as not to hurt your body. Mothers who give birth naturally can generally do postpartum slimming exercise 4 weeks after delivery. Mothers who have caesarean section can generally do postpartum slimming exercise after 6 to 8 weeks, and the wound is diagnosed by a doctor.
Confinement diet:
1, avoid eating more monosodium glutamate. In order to avoid zinc deficiency, new mothers should avoid eating too much monosodium glutamate. Generally speaking, it is beneficial and harmless for adults to eat monosodium glutamate, but if the mother eats a high-protein diet while breastfeeding, it will be harmful to the baby, especially the baby within 12 weeks. Because sodium glutamate in monosodium glutamate will enter the baby through milk.
Excessive sodium glutamate has a serious impact on the baby's development, especially within 12 weeks. It can specifically combine with zinc in the baby's blood to produce glutamic acid that cannot be absorbed by the body, but zinc is excreted with urine, resulting in zinc deficiency in the baby. In this way, the baby is not only prone to poor taste and anorexia, but also causes adverse consequences such as mental retardation and growth retardation.
2, do not eat cold food: postpartum body lack of blood, should eat more warm food, in order to facilitate the recovery of blood. If you eat cold or cold food after delivery, it will not be conducive to the enrichment of qi and blood, which will easily lead to digestive and absorption dysfunction of the spleen and stomach, and will not be conducive to the discharge of lochia and the removal of congestion.
3, do not eat spicy and irritating food: eating spicy food, such as peppers, is easy to hurt body fluids, consume gas, damage blood, aggravate qi and blood weakness, and easily lead to constipation, which is not good for the baby after entering the milk. And mother's blood is weak after delivery. If she eats spicy food, such as pepper, it will cause sweating, which will not only consume gas, but also hurt body fluid and blood, aggravate postpartum qi and blood weakness, and even cause symptoms. Irritating foods, such as strong tea and coffee alcohol, will affect sleep and gastrointestinal function, and it is not good for your baby.
4, do not eat sour food: postpartum mother hyperemia internal resistance, should not eat sour food, such as ebony, lotus seeds, persimmons, pumpkins and so on. , so as not to block blood circulation, which is not conducive to lochia discharge.
5, do not eat cold drinks: such as ice cream, ice cream, cold drinks and so on. It is not conducive to the recovery of the digestive system, and it will also bring adverse effects to the mother's teeth.