How to do physical exercises to lose weight after childbirth

Tikhonov wrote in a poem: When Beijingers come out to do radio gymnastics and drive the last nightmare out of their sleepy homes, the neat alleys and streets in the city suddenly become sports venues. . ?The following are the postpartum weight-loss exercises recommended by the editor of SmartView for your reference.

How to do postpartum slimming exercises 1. Xiangyang pose.

Function: It can strengthen the pelvic floor muscles, repair the birth canal, and restore the elasticity of the birth canal.

Action essentials: Keep your knees together, sit your buttocks between your legs and feet, clasp your hands in front of your chest, and interlock your thumbs. When inhaling, raise your arms upward and exhale to return. Repeat once and relax.

2. Spinal rotation.

Function: Make the wound after cesarean section closer and contract, restore the elasticity of the abdomen, and sculpt the lines of the waist and abdomen.

Key points of the action: Bend your knees, keep the soles of your feet as close to the ground as possible, raise your arms parallel to the ground, turn to the right when inhaling, then return to the opposite direction when exhaling, and return to the original state when inhaling. As you exhale, relax and straighten your legs.

3. Tiger pose.

Function: Stretch the waist and legs, flex the joints of the spine, and massage the abdominal organs.

Action essentials: Kneel down like a four-legged bench, adjust your breathing, push your right leg back, lift your chest and raise your head at the same time, be careful not to shrug your shoulders, then exhale and lower your head, contract your right knee, and try not to lift your instep. Touch the mat and try to find the tip of your nose toward your left knee. Practice once in the opposite direction, being careful not to bend your knees, and slowly relax when you exhale.

4. Boat pose.

Function: It can strengthen the crotch, lengthen the lateral ligaments of the legs, massage the abdomen, and help with postpartum recovery.

Action essentials: Inhale, lean back slightly to help lift the body. Raise your arms parallel to the ground and feel very tight in your lower abdomen. Then inhale and slowly return, exhale and relax.

5. Full locust style.

Function: Nourishes and beautifies the back, massages the abdominal organs, and beautifies the buttocks.

Action essentials: Lie prone, with your chin on the ground, cross your hands behind your body and make fists together, then inhale and extend your arms, while gradually raising your head, shoulders and chest, with the shoulder blades touching each other as much as possible, inhale slowly Restore, exhale and relax.

6. Meditate and relax.

Function: In a deep state of relaxation, you can achieve inner tranquility, and then experience a feeling of peace and serenity. It is like recharging the soul, helping to rejuvenate the spirit and restore prenatal vitality.

Action essentials: Lie on your back, with your feet shoulder-width apart, palms of your hands facing upwards, close your eyes, adjust your breathing to be deep, even, slow, thin and long, and watch your every breath. Inhale, exhale and inhale in a continuous cycle. At this time, forget all the troubles in life, imagine a happy mood, look forward to pleasant scenes, imagine lying in a beautiful garden, bathing in the warm sunshine with your baby.

How to prevent postpartum constipation 1. Physical exercise can be used to promote intestinal peristalsis and help restore muscle tension. Generally, the mother will sit up 6-8 hours after natural delivery, do some turning activities, adopt a variety of sleeping or sitting postures, and can also gently massage the lower abdomen by herself. On the second day, go to the ground and walk back and forth indoors without getting tired, but avoid squatting or standing for a long time. For those who have no complications after cesarean section, try to walk around indoors on the second day after delivery. If there are complications, you must follow the doctor's instructions and do not get out of bed too early.

2. Do postpartum gymnastics in bed, do anal contraction exercises, exercise the pelvic floor muscles, and promote blood reflux in the anus. The method is to hold in a bowel movement, lift the anus upward, and then relax. Once in the morning and once in the evening, 10-30 times each time.

3. The mother's diet should be reasonably matched, with a combination of meat and vegetables, and appropriate amounts of fresh vegetables and fruits. Eat less spicy food such as hot pepper, pepper, and mustard, especially alcohol. Sesame oil and honey have a laxative effect and should be consumed in moderation after delivery. Pay attention to maintaining the habit of regular bowel movements every day. If constipation symptoms are severe, laxative medications may be used.

4. Drinking more soup has many benefits. The soup used for breastfeeding generally contains a certain amount of oil, which can lubricate the intestines and promote defecation.

5. Work and rest should be combined to ensure adequate rest. Adequate sleep is fundamental to everything from having adequate milk production to preventing postpartum depression and constipation. Therefore, as a mother, you should gradually transfer other tasks to other family members and adjust your biological clock to be consistent with that of your baby. When he goes to sleep, hurry up and rest your mind. When he wakes up, you start working.

6. When the stool is secreted and cannot be excreted from the body, you can use Kaiselu and wait for the stool to soften before expelling it. Use laxatives if constipation persists.

What is the best way to eat roasted beef tendons during postpartum recovery?

Ingredients: 250 grams of beef tendons, 25 grams of green cabbage hearts.

Seasoning: vegetable oil, cooking wine, minced ginger, chopped green onion, starch, monosodium glutamate, and soy sauce.

Method: 1. Blanch the raw beef tendons in boiling water, remove the blood, remove and drain.

2. Put the beef tendons in a casserole, add an appropriate amount of water, cook over low heat until cooked, take it out, cut into long strips, and keep the original soup.

3. Pour oil into the pot and heat it up. Stir-fry the vegetables first, then add the beef tendons, cooking wine, minced ginger, soy sauce and the soup for boiling the tendons. After boiling, add MSG, chopped green onion and mix well. Thicken the soup with starch sauce, put it on a plate and serve.

Tips: Tendons are a good nutritional supplement and contain collagen. This dish has the effect of strengthening the spleen and stomach, tonifying but not greasy. It can provide effective nutrition for pregnant women and prevent postpartum uterine ptosis.

Crisp fresh lotus root slices

Ingredients: 300 grams of lotus root, 70 grams of carrots.

Seasoning: appropriate amounts of salt, monosodium glutamate and sesame oil.

Method: 1. Wash lotus root and carrot, peel and slice.

2. Boil the lotus root slices and carrot slices in hot water and remove.

3. Soak the cooked lotus root slices and carrot slices in cold water, take them out and drain them.

4. Add appropriate amount of salt, monosodium glutamate, white vinegar and sesame oil, mix well and serve.

Tip: This dish can relieve qi, eliminate food accumulation, and relieve water qi. It is suitable for pregnant women who want to lose weight.