Abstract: Postpartum weight-loss exercises are one of the effective ways for postpartum mothers to lose weight. If you can persist in postpartum weight-loss exercises, I believe that the mother will be able to regain her figure soon after delivery, and it will not affect the growth of the baby. . How to do postpartum weight loss exercises? How can I get back in shape after giving birth? How to do postpartum slimming exercises? How to get back in shape after giving birth

How to do postpartum slimming exercises

Postpartum slimming exercises should be practiced with the permission of a doctor. Urinate before practicing, practice once in the morning and afternoon every day, and persist for 2 minutes each time. Kneeling position, with your knees 45 cm apart, your back straight, your thighs perpendicular to the bed, and your elbows and forearms supporting your upper body. Maintain this posture for 2 minutes. The practice time can be increased, but not more than 5 minutes.

Day 1: Lie on your back and take deep, deep abdominal breaths, five times in a row.

The next day: Lie on your back, with your arms straight and flat on both sides, at right angles to the torso, then bring your arms straight to your chest, clap your hands, and then return to the original position. Repeat 5 times. This exercise can also be practiced on the first day.

Day 3: Lie on your back and bend your neck forward hard so that your chin touches your chest, but you cannot move other parts of your body. Repeat 10 times.

The fourth to seventh days are the same as the third day.

Day 8: Lie on your back with your arms naturally placed by your side. First, bend your left leg so that your thigh is as close to your abdomen as possible, with your heel against your buttocks, and then recover. Perform the left and right legs alternately, 5 times each.

The ninth day is the same as the eighth day.

Day 10: Lie on your back, straighten your legs, first slowly close your feet, press your knees together and gradually bend them to a 90-degree angle, then lift your hips, and support your torso with your feet and shoulders. , while contracting the abdominal and perineal muscles. Practice according to your own physical condition.

The eleventh day is the same as the tenth day.

On the twelfth day, there were two exercises. Section 1: Lie on your back, bend your knees, cross your arms in front of your chest, then slowly sit up to a semi-recumbent position, and then return to the original position. Act according to your ability and control the number of exercises by yourself; Section 2: Lie on your back, bend your knees, raise your arms straight, and do sit-ups. Act according to your ability and master the number of exercises by yourself.

How to get back in shape after giving birth

1. Establish correct concepts

New mothers who have just given birth cannot blindly diet to lose weight. Because they have just given birth and their bodies have not yet fully recovered to pre-pregnancy levels, and some new mothers are still burdened with heavy nursing tasks, this is the time when they need to supplement their nutrition.

Forced dieting after childbirth will not only slow down the physical recovery of new mothers, but may also cause various postpartum complications in severe cases. And taking weight loss pills is even more undesirable. When a breastfeeding new mother takes weight-loss drugs, most of the drugs will be excreted in the milk, which means that the baby also takes a lot of drugs with you.

2. Reasonably adjust your diet

Postpartum diet plays a vital role in the smooth progress of weight loss. To ensure adequate nutritional intake for babies and new mothers, the diet must be rich in protein, vitamins, and minerals, such as fish, lean meat, eggs, milk, fruits, and vegetables.

New mothers should try to eat unsaturated vegetable oils as much as possible. The less oil, the better. Salad dressings and peanut butter containing high fat are both foods that can easily make you fat. It is best for new mothers to eat less. New mothers should consume an appropriate amount of dairy products, but they should try to choose low-fat and skimmed milk instead of condensed milk and flavored milk. Desserts and snacks are also not suitable for new mothers who want to lose weight, especially cakes and chocolates, which are extremely high in calories and should be appropriately controlled.

3. Appropriate aerobic exercise

On the second day after delivery, new mothers can get out of bed and walk first. New mothers who have lost more blood, have low blood pressure, and have had a caesarean section may It is better to get out of bed and move around within three days. Experts say that postpartum exercise should adhere to three principles:

(1) Avoid strenuous exercise. In order to lose weight quickly, many mothers engage in strenuous exercise to lose weight immediately after giving birth, which is likely to affect the recovery of the uterus and cause bleeding. In severe cases, the surgical wounds or vulvar incisions during delivery may be damaged again. Don’t forget that before exercising, warm-up exercises beforehand and cool-down exercises afterward are indispensable.

(2) Choose light to medium-intensity aerobic exercise and do it consistently, which is beneficial to weight loss and can effectively prevent rebound after weight loss.

Aerobic exercise has an excellent fat-burning effect, including jogging, brisk walking, swimming, cycling, aerobic dancing, etc., and should be performed for at least 12 to 15 minutes. To effectively burn fat, it should be continued for more than 30 minutes. .

(3) Avoid the alternation between the eagerness for quick success and the lazy and leisurely mentality. Once the belief in postpartum fitness is established, don't break your psychological defenses easily and don't indulge." On the one hand, you can't give up halfway and occasionally eat and sleep too much; on the other hand, don't rush for success and sometimes go to the gym for hours at a time. Face postpartum weight loss with a calm mind