Very happy to be able to answer this question!
I'm a mom of a three year old myself, and a yoga maternity instructor, talking about how I work out myself postpartum, and how I take my mommy fans with me! I hope to help more moms who want to lose weight and slim down!
The recovery time for normal labor is relatively early!
Nothing major, the 4th day can start to do some basic exercise! Abdominal breathing , this is relatively simple and suitable for postpartum moms to practice!
C-section mothers can not, abdominal breathing should wait until about 42 days to start, the wound is fully recovered before starting oh!
This abdominal breathing to help you thin the stomach, closed rectus abdominis separation, which is every want to exercise the baby mother must be
The next mother can start to do the pelvic floor muscle exercise Oh, I am from almost 15 days on the start to do, the following action to tighten the pelvic floor muscle, but also to help the discharge of the bad news Oh, very simple, but the effect is very good, sitting in the month is not for you to sit, but to effectively go to the hospital.
The first thing you need to do is to get your hands on a new pair of shoes or boots, and then you'll be able to get your hands on a new pair of shoes or boots!
My own postpartum separation of 2.5 fingers, so the whole body is the belly fat, I practiced this action, Salman advanced practice, very good to help close the rectus abdominis separation! Thus eliminating the belly Oh
Total **** is 4 levels, attention to focus on: If you do the process of the waist can not be tight to the ground, then return to the practice of the previous level, do not rush step by step Oh
I myself is the end of the malodorous only began to do this group of exercise, cesarean section mothers have to wait until 3 months or so and then start Oh!
The fourth step of the maintenance of the pelvis
You know the post-partum false crotch width, crotch wide legs are thick because of what it is, that is your late pregnancy and childbirth caused by the pelvis widening, this time to repair and maintenance of their own pelvic Oh, very important do not care
This action can be practiced, the end of the smooth flow of the end of the C-section at least 3 months after the beginning of the punch card exercise
The most of the most basic of these exercises is the first time that you start to do the workout, the most of these exercises is the first time that you start to do the workout. These are the most most basic workouts that moms and dads can start practicing at home!
These actions if you can adhere to, two months after the recovery of postpartum issues, you can control from the diet above, do not say that their early lactation, I am also lactation thin down, eat nutritious, nutritionally balanced, a lot better than the big fish and meat, oh, postpartum issues recovered, and then go to the fat loss will be very easy to shape, such as aerobic and anaerobic combination of ah, these are based on the restoration of your postpartum issues, you can not do it, you can not do it, you can not do it. can do, such as running, rope skipping these high-intensity training, postpartum mothers can not easily go to practice, all to know Oh, there are more postpartum knowledge, many, many, want to understand the treasure mother, you can also ask me more, we become a hot mother
Postpartum obesity is indeed a lot of new mothers troubled, Xi mother that the monthly period is a new mother to recuperate and maintain a critical period of rest and recuperation, not suitable for weight loss, it is recommended to wait for The first two months after the birth of the baby, the baby will be able to lose the weight of the baby.
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Recommended a few new mothers at home can do a little slimming action:
1.
New mothers can do this action half an hour after meals, legs side by side, the entire waist and back are close to the wall, and finally the head against the wall, pay attention to the inhalation, abdominal, it looks simple but to keep very not easy, every day to stand against the wall for 5-10 minutes, adhere to 1 month, there is a significant effect of thin legs and abdominal effect, but also allows women to be more beautiful posture.
2. Half squat.
New mothers can hold their hands on the walls, chairs, tables, etc., the upper body to keep straight, inhale, stomach, slowly sit down until the thighs and the ground straight, keep 5-10 seconds, and then use the strength of the legs, slowly stand up, this is a group of actions, you can exercise about 10 times a day.
3. Plate support or dynamic plate support.
This is a recent popular fitness action, in fact, it is also very suitable for new mothers to use to lose weight, the main point of this action is that the head, back, waist, legs should be in a straight line, otherwise the action is not standardized, it will be very tired, and not suitable to play a slimming effect.
4.
New mothers lie flat on the bed, slowly raise your legs, and make a stomping motion in the air, do 50-100 every day, there is a very obvious effect of thin legs.
5. Pick up beans.
This is a test of perseverance of the thin abdomen movement, new mothers can spread each time about 100-200 soybean on the ground, and then one by one to pick up, pay attention to pick up the time can not bend the leg, this action can effectively exercise the abdominal muscles.
These slimming action, new mothers can selectively practice up Oh, daily exercise is not too much, exercise time control in half an hour to an hour, while paying attention to water, believe that soon you can have a perfect body!
Basic training methods
1, half-range curls
role: to practice eight-packed abdominal muscles.
Action: Bend your knees at 90 degrees, and keep your feet flat on the ground. Hands to the side of the ear, using the power of the abdomen slightly rolled up the upper body (not more than 45 degrees). The waist is always close to the ground, shoulders off the ground, the abdomen is rolled up, you can clearly experience the feeling of the abdominal muscles being squeezed tight. After the upper body bent to the limit, pause for a few seconds to return to the flat position, repeat the exercise
2, the whole roll
effect: thin waist, reduce the abdomen.
Action: the upper body lying flat on the bed or bench, feet on the ground, calves and upper body at an angle of 90 degrees. Hands on the side of the ear, the use of abdominal muscle power to slowly roll up the upper body, until the abdominal muscles are completely tightened, so that the elbow as close as possible to the pelvis. Throughout the process legs in a relaxed state, roll up the upper body when the legs can not be lifted. Hold on for a few seconds and then return to lie flat, repeat the exercise.
How to quickly thin the stomach
Thin the stomach posture a:
Keep lying down on your back posture, two feet open and shoulder width, the first will be the right foot upward 10CM, toes hooked inward and pause for a second, then gently put down, pay attention to the heel can not rest on the bed. Heel can not lean on the bed. Repeat the same action with your left foot. A group of action repeated 5 times.
Effect: not only can effectively reduce the belly on both sides of the meat, but also tighten the legs, so that the lower half of the body more slim.
Slimming belly posture two:
Raise your right foot as high as possible to the upper left, pause in the air for a second and then put it down, and then change your left foot after finishing. Pay attention to the knee can not force, in order to achieve the desired effect of thin legs, and do not be too forced in order to avoid straining the leg muscles. Repeat this action 5-7 times.
Effect: You can tighten the abdominal and leg muscles.
Skinny belly posture three:
Keep lying on your back, hands clasped tightly to the knees, thighs to
Abdominal curvature stretch
Briefly introduced, I am a typical late marriage and late parenthood, after the university and a few years of work before the marriage of the city, and then two years after two years of time before the natural conception of the child. I am currently 31 years old with my first child, awaiting delivery. Specialized in engineering, both families, the nature of the work decided that we are often separated and travel. The first time I saw this, I was in the middle of a long journey, and I was able to get to know the people I was working with, and I was able to get to know the people I was working with.
At the beginning of the year, when I was still working there, I found that I had stopped menstruating, and the test strips were dark and light, but I was limited by the medical conditions and language barrier, so I couldn't diagnose it, and two weeks after I stopped menstruating, I had nausea and vomiting in the morning, and I saw red, and I was sure that 90% of the time I was pregnant, so I came back to the country alone on the sixth of the new year, and I had to make three trips to return to my own home and to the hospital, and I was asked to be admitted to hospital. As soon as I went to the hospital for a blood test, I was asked to be hospitalized immediately. The results of the blood test confirmed the pregnancy but the progesterone value is particularly low, hcg is normal. Hospitalized infusion every day five packets of 3000 ml volume, infusion often more than 10 hours, basically is the dawn of breakfast began to infusion, to the end of the bedtime. After a week of hospitalization, blood tests, hcg doubled good progesterone values also rose, the doctor recommended that I continue to stay in the hospital for observation, I asked to be discharged, and finally wrote a voluntary discharge warranty doctor agreed to discharge. Such a large number of infusions I think over-treatment rather bad for the fetus, I chose to go home to take progesterone.
I'm 168 tall and weighed 66 before pregnancy, belonging to the tall, not obese, but look at the type of strong, and good appetite good meal. Such a large weight base such a good meal, once let me worry to the birth of the weight will be up to 180 pounds. The final result is still relatively pleased, to the birth of control in the 160 or so.
I 2.2 at eight in the morning on the wrong, a burst of pain in the lower abdomen, the pain is not serious, the time interval is relatively long, but still do not feel comfortable, went to the hospital, 6:30 p.m. birth, when I rolled out of the maternity ward, my husband to see me and the baby at that moment, I saw the tears in his eyes!
Discharged from the hospital after the monthly period, once looked at their big belly is not small, very depressed, thinking about how hard it is to give birth to a second child into a big mother's body, so unwillingly, but can not do anything, diet is impossible, the baby has to eat milk, the movement can not be, there are wounds until the baby's 20 days I went to the hospital to review the doctor look at my stomach is still big, if not for us! Recognize, thought it was to give birth to a child, and then check the uterus is not recovering well, asked me to use or not to collect the stomach, the uterus and crotch bone by themselves can not be fully recovered, gave me to advance a can burn! The first thing I did was to get a good deal on a new product. The,収附依, breastfeeding is also particularly convenient, and there are breast support, collection of breasts effect package, a lot of her production of baby moms have to wear, he said that the sooner you wear the gray recovery the better! When the child is weaned. Even after the late reduction of fat body is not good I heard a particularly anxious, brain full of "uterine recovery is not good" uterine prolapse, etc., want to wear immediately, listen to the doctor said so good directly to the goods paper, and then got a 収付依収付依, then put on quite comfortable, and then felt that there is no money spent on the wrong thing, close to the Chuan is also very breathable. We have been very hot every day open air conditioning, I did not expect me to go out with the Chuan did not feel very hot. Breathability is very good so later three months to check that the pelvis and uterus are recovering quite well! I used more than three months, the stomach is basically flat, postpartum 138 to now 98 pounds, every month the weight has dropped significantly, I do not diet and do not take medication has been adhering to breastfeeding, the health of the gray back! The first thing I'd like to say is that I don't think I've ever had a child, and I'm not sure what I'm wearing.
Dear Ma'am, when it comes to sitting on the floor, there's an important piece of advice to give to Ma'ams who intend to go straight, in the case of a baby who wants to come out of the womb (or who breaks through the amniotic fluid), a cup of warm, rich, honeyed water is a good idea to drink quickly. The first thing you need to do is to get your hands on some of the most popular products that you can find on the market, and then you can get your hands on some of the most popular ones. Some people are destined to go through a lot of hard work. And I'm unfortunately in the second category. I got married at the age of 23, the third month after marriage, pregnant with my oldest, pregnant with my oldest 4 months weighing only 97 pounds, then also considered a good figure, but pregnant with my oldest 6 months when the physical examination, the doctor said that the oldest small. I need to supplement the protein, and then a hair out of control, a complement to destroy all, from the oldest to the birth, just 3.5 months fat 25 pounds. Before the birth of the baby 94 pounds after the birth of 120 pounds. Has remained only rise not fall 10 years. 34 years old very unfortunate pregnant with the oldest two, 3 times to the hospital to solve the problem, due to heart problems, blood pressure problems, have not solved the oldest two of this burden, this time I began to pay attention to my weight, 160 height, 140 pounds of body weight, I can be on my own, but I can't do it now, maybe it really is a mother's love flooded in the oldest two in my stomach for 3 months, I Seriously according to the nutrition doctor requirements, every day on time by grams according to the type of meal, every day 5 measure blood sugar, every day with a cell phone full of neighborhoods, in addition to drinking water in the hungry, even the fruit do not dare to eat more than a mouthful of meat soup to the baby was born a mouthful of did not drink. Persistence is victory On January 17, 2017, I successfully gave birth to 7.6 pounds of healthy old man (also successfully broke the record of Gulou scarred uterus smooth delivery of the largest baby). Currently, my second baby is 19 months old and I weigh 105 pounds. I'm not sure if you're going to be able to get the best out of this, but I'm sure you're going to be able to get the best out of this.
9 great suggestions for losing weight after childbirth.
1. Breastfeeding
2. Walking
New mothers are not recommended to do strenuous exercise immediately after delivery. But if you want to add exercise to your daily activities, walking is the right choice.
5. Manage stress
As a breastfeeding new mother, hunger pangs will occur from time to time. But don't reach for unhealthy snacks. It will make it hard for you to lose weight and can even lead to weight gain.
We're happy to answer your question.
Postpartum obesity is a headache for many mothers, so postpartum weight loss has become a hot topic, so how should mothers lose weight properly?
Weight loss is recommended to start only two months after delivery, and like general weight loss, postpartum weight loss is achieved through diet, exercise and physical weight loss.
Dietary weight loss requires mothers to match their diets wisely, control their diets, and choose foods that are low in fat and high in protein, such as eggs, fish, and cereals, and foods that are light, and more often than not, choose to steam or boil the cooking methods.
Exercise to lose weight, you can start with light aerobic exercise, walking, deep squatting, sit-ups and so on are good choices. Four months postpartum can be appropriate to increase the amount of exercise, practicing yoga, swimming and other slimming exercises. Six months after delivery is a critical period of weight loss, this time the mother's hormones will quickly return to their original state, while the rate of metabolism will therefore return to normal, mothers can exercise normally.
Weight loss can not be rushed, avoid the use of diet pills, and can not be used frequently to lose weight lap band, so as not to cause physical damage.
This question was answered before the birth of a person, and now see this question, can not help but want to answer once again, the birth of a person who took great pains to organize the post-partum weight loss and slimming, I hope to be able to help you la. Yoga is a very good post-partum recovery of one of the sports, not anxious, just after the baby's mother, the difficulty and recovery effect is the best, and the process of practicing yoga is also one of the ways to regulate the body and mind, I like yoga, I hope that you like it too ha.
1. What is yogaYoga, as it is called in modern times, mainly refers to a series of methods to cultivate the body and mind, in the form of exercise to regulate the body and mind.
Yoga is a form of exercise that utilizes ancient but easy-to-master techniques to improve people's physical, mental, emotional, and spiritual abilities through physical postures, pranayama, and meditations, with the aim of achieving harmony and unity of body, mind, and spirit.
2. The essentials of practicing yoga
3.
(2) Improve immunity
Yoga can increase blood circulation, so that the body tissues get enough relaxation and exercise, thus improving immunity.
(3) Soothe the mind
The practice of yoga can better release psychological pressure, soothe the body and mind, and openly face the people and things in life.
4. Yoga asana instruction (blackboard!)
The following 7 yoga poses, practiced 5 days a week, have good results after a month. For more postures and yoga instruction, contact your postpartum yoga instructor.
(1) Half Back Rotation - Slim Waist and Slim Tummy
One *** do 2 groups, 10 times each group, 30 seconds rest between each group
(2) Marching Steps - Slim Waist and Slim Tummy <
A *** do 2 groups, each group of left and right legs do 10 times, rest 20 seconds between groups
Inhale, lift one leg off the ground until the thigh is vertical to the ground, the angle of the knee is unchanged; Exhale, slowly restored, and then exchanged for the other side of the leg.
Action advanced, a *** do 2 groups, each group to do 15, rest 30 seconds between groups
(3) single leg circle - thin legs
a *** do 2 groups, each group of left and right legs do 10 times, rest 30 seconds between groups
Raise your left leg high toward the ceiling and straighten your right leg along the line of your body. Rotate the elevated leg, feeling that leg pull up from the hip toward the ceiling position, and then begin circling, repeating 5 times, then 5 times in the opposite direction.
(4) Tiger Flow - shaping the buttocks
a *** do 2 groups, each group of left and right legs 15 each, rest 30 seconds between groups
Inhale to bend the right leg size leg to 90 degrees, raise the right leg vertically to the sky, exhale tense foot with abdominal force to drive the knee Retract the arched back and head down, flow for 2 to 3 rounds. Inhale the knee back to the right, exhale to lower the back of the foot hip sit back and relax.
(5) latch style - to help the abdominal skin will not be loose sagging
a *** do 2 groups, each group of left and right sides of 10, rest 30 seconds between groups
Inhale the hands flat, exhale the right hand to help stick to the middle of the right calf, the inside of the left hand to stick to the left ears, inhale to lengthen the back, exhale to sink the ears away from the shoulders. Keep breathing, inhale the left hand with the body back to the right, back to the right foot, exhale and relax.
(6) Side leg lift - tighten the side of the abdomen and buttocks
a **** do 2 groups, each group of left and right sides of 15, rest 30 seconds between groups
Inhale, lift the leg upward, and exhale to put it down.
(7) supine spinal rotation - thin waist
a *** do 2 groups, each group of left and right sides of 10, rest 30 seconds between groups
inhalation, legs to the side to turn 45 . Exhale to restore, alternating sides to complete.
5. Precautions for practicing yoga(1) Emotional fluctuations
Yoga should not be practiced when there are emotional fluctuations. Yoga is a sport that requires both physical and mental cooperation. If you practice yoga in a mood of anger, anxiety, or tension, it is easy to make the muscles tense up, and it is very easy to get strained.
(2) joint discomfort
Yoga can train the body's flexibility and muscle extension, if every time after practicing yoga, joint pain or tendon inflammation, you need to consider whether it is suitable to continue practicing yoga.
(3) Eye pressure
Yoga poses such as forward bends or inversions can increase eye pressure, so people with high eye pressure and high myopia are not recommended to practice yoga.
6. Misconceptions about Yoga
(1) Yoga can only lose weight
As far as fitness is concerned, the role of yoga includes regulating the endocrine system, assisting in the treatment of diseases, and slowing down the fatigue and stress, etc. The idea of yoga as a weight-loss exercise is incomplete, and weight loss is only one of the purposes of practicing yoga.
(2) All people are suitable for practicing yoga
Yoga itself is a need for muscle strength to carry out the exercise, for the skinny women, thin muscle is easy to strain. It is recommended that some women who are too thin and weak go through some basic strength training before practicing yoga.
(3) The higher the difficulty of the yoga movement, the better
Generally speaking, the high degree of difficulty of the position of the body in all aspects of the requirements are very high, and often need a long time to stretch, or support, for some of the muscle strength, flexibility is not enough for people, easy to lead to injuries to the tendons, but also to make the joints become unstable.
(4) adhere to the practice of yoga is difficult to do
Yoga is not a kind of exhausting exercise, on the contrary, it can lift the fatigue, rejuvenate the spirit of the daily practice of yoga is like doing a full-body massage, and its comfortable feeling is not comparable to other ways. In addition, any kind of fitness exercise requires long-term persistence to achieve good results.
This yoga dry goods, to prepare for slimming and weight loss of you, pick up the yoga mat to practice up Oh, one day, your body will be the way you want Oh, come on !
All women want to be born after the child into a "hot mom" rather than become a "big mom", but the reality is that the post-partum "weight retention" has become a bad luck for all the moms. The first thing you need to do is to get your hands dirty.
Then one of the most effective ways to lose weight after childbirth is "breastfeeding". Under normal circumstances, the weight gain during pregnancy, 3-4kg of fat accumulation is for the postpartum lactation storage energy, breastfeeding helps these fat consumption and postpartum weight recovery. Next is to control the total energy intake, daily energy control in 1800kcal, although less energy, but protein, vitamins and minerals can not be less, to reduce the intake of fat, lactating women have long been enough reserves of fat for postpartum lactation used, if the mother's food fat content is very little, will consume their own fat to produce milk. The company's newest product is a new product that will be available for sale in the US. If moms take too much oil in their food, then there is no chance for the body fat to be utilized and consumed.
2. Stay away from oil-rich soups. Thick soup is often meat in the fat is emulsified, drink soup is best to remove floating oil, only drink clear soup. It is best to use low-fat milk or soy milk to replace half of the broth, chicken soup, can supply more protein and vitamins, and the calcium in the milk is also very important for breast milk.
3. Eat more vegetables and less sweets. Control energy during breastfeeding, but never starve. If you reduce 1/3 of the main food, you can fill it with a lot of vegetables. Steamed and cooled vegetables are large in size, have a strong cellulite, and are rich in dietary fiber.
In addition to eating, moving is key. The Lactation Dietary Guidelines give advice on exercise: puerperal exercise can be used in puerperal health exercises. The health care exercise should be carried out gradually according to the labor and delivery situation and physical condition of the mother. The exercises can be started on the 2nd day after delivery, with 1 section every 1~2 days, and 8~16 repetitions for each section. 6 weeks later, a new type of exercise can be chosen. Aerobic exercise such as walking and jogging can be started 6 weeks after delivery. Generally from 15 minutes a day gradually increased to 45 minutes a day, adhere to 4~5 times a week to form a regularity. For the cesarean section, women should slowly increase aerobic exercise and strength training according to their physical condition.
Reference:
Fan Zhihong Detailed Maternity Diet Nutrition Book
Author: Chong Shanshan
National second-class public **** dietitian
National senior health manager
Mr. Wang Xingguo nutrition training class students
Chinese people pay attention to "sitting in the moon", there are a lot of taboos, in the moon during the period of inactivity and let go of the stomach to eat high-calorie food is the root of the postpartum body is difficult to recover. In fact, from the point of view of modern medicine, in the case of physical conditions allow, whether it is a natural birth or cesarean section of the mother the next day can get out of bed, do a short period of time, simple activities. Appropriate activities during the puerperium can lay the foundation for the recovery of body shape after delivery. Prolonged bed rest can cause muscle atrophy and bone loss, making exercise more difficult and weight regain more difficult. Breastfeeding after the puerperium should also do some low-intensity aerobic exercise, such as brisk walking, low-intensity calisthenics, bicycle and so on.
In addition to increasing the amount of activity, postpartum weight loss should also be appropriate diet control. Many mothers worry that dieting is too strong, which will lead to insufficient milk and affect the baby's nutrition. In fact, as long as the scientific control of diet, and will not affect the quality of milk and the baby's nutritional health. Breastfeeding mothers generally lactation 700-800 ml per day, do not need to drink unlimited high fat content of pig's trotters soup, the daily energy intake is only more than when not pregnant 500 kcal is enough, equivalent to eat a bowl of two rice (230 kcal), a boiled egg (70 kcal), a box of 250 ml of milk (150 kcal) and less than one or two pieces of lean meat (50 kcal). kcal). It is important to note that breastfeeding mothers should not go on excessive diets to get back into shape quickly, and should not lose weight too quickly - a weight loss of 0.5 kilograms per week is fine.
Zhang Fan, PhD in Nutrition
Hello, I'm Candy's mom, a senior nurse practitioner and health manager, and I'm happy to answer your questions.
Many women after pregnancy, the body intake of calories more than the body metabolism out of the calories, coupled with the amount of exercise has become very little very little, sleep is also increased a lot, these lead to the body metabolic rate slows down, resulting in the body's calories slowly converted to fat, a little bit of accumulation, resulting in obesity.
Want to lose weight, do this
A diet
In the breastfeeding period to lose weight of new mothers to be reasonable with the diet, diet control, breastfeeding mothers need to absorb more calories to ensure the normal secretion of milk. In the diet, it is also necessary to appropriate intake of high-fat food, control the amount of food, to avoid eating too much. The first thing you need to do is to take a look at the actual food, and then you'll be able to see what's going on.
Of course, in order to ensure the health of the baby and the mother, the diet needs to be rich in protein, vitamins, such as fish, lean meat, eggs, milk, and fruits and vegetables.
Don't give up nutritious food to lose weight, you should eat more nutritious soups, such as vegetable soups, beef soups, fish soups and rib soups.
The new mother is best to consume less oil, some peanut butter sesame sauce and other best not to eat, which contains too much fat, is not conducive to the baby mother slimming.
Second, exercise
In the postpartum period, you can start walking as early as possible, especially in the normal delivery, you can walk slowly during the month, six weeks after the postpartum period, you can sit-ups and other simple exercises, four months after the postpartum period, you can carry out yoga or swimming, and so on. When a woman can lose weight by exercising within a year after giving birth, then it is easy to get back to the original state.
Of course, maternal exercise, if the heart is a little afraid, you can first get the doctor's approval, and then regular.