I believe that most postpartum mothers will have different levels of postpartum weight loss needs. Of course, for postpartum mothers, different people naturally have different weight loss effects. For postpartum women, postpartum exercise is essential. Therefore, for postpartum women, you may as well try the slimming exercise in the month after trial delivery. I believe it will have a good weight loss effect.
How to do weight-loss exercises in postpartum months
After childbirth, many women have loose abdomen, full chest, obesity and thick waist circumference. It is necessary to gradually recover through activities and exercises. Postpartum exercise should be appropriate, gradual and alternate. The best time for postpartum weight loss and how to grasp the opportunity of postpartum weight loss. In general, the definition of postpartum obesity is not different from that of the general population. Generally, doctors or nutritionists recommend that you should follow the principle of gaining 11kg during pregnancy. Women who weigh less before pregnancy should gain some weight; Heavier women should not gain too much weight.
From the first day after delivery, you can practice three sports:
1. Pelvic floor muscle movement. Squatting and standing posture should be practiced slowly according to your physical strength. Try to do it several times a day. It can strengthen the pelvic floor muscles. If there is a suture wound during delivery, it can also help the wound heal.
2. Pedal movement. This exercise can promote blood circulation and has a significant effect on leg swelling. Bend your legs up and down with your ankles and repeat.
3. Exercise your abdominal muscles. As you exhale, tighten your abdominal muscles, hold them for a few seconds, and then relax. From the 5th day after delivery, you can practice pressing your abdomen. Lie on your back with two pillows on your head and shoulders. Bend your legs slightly apart and place your arms across your abdomen. Then, when lifting the head and shoulders, exhale and gently press both sides of the abdomen with two palms to press both sides of the abdomen together. After holding for 10 seconds, inhale and relax.
In the second week after delivery, you can gradually increase some exercise. Every sport should be done several times, and don’t feel too comfortable. Backward bending motion. Sit straight, legs bent and slightly apart, arms folded in front of your chest. Then exhale, tilt the pelvis forward slightly, and bend the body back slowly until you feel the tension of your abdominal muscles. Try to keep this position for a longer time.
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