Generally speaking, six months postpartum is the golden period of postpartum weight loss. Early postpartum should be mainly in the doctor's advice for functional recovery training, restore the body's ability to exercise, adjust the body problems, joint problems and targeted special training, and then start a certain intensity of shaping training first to keep lying down flat and shut up, breathing through the nose, do not use the mouth to breathe, so that the abdomen convex, and then slowly exhale to relax, abdominal muscles repeated to 10 times a day to practice about 5 to 6 minutes chest exercise?
The second day after giving birth to start doing chest exercises, the mother lying flat on the bed, limbs straight, the whole body relaxation, slowly inhale to expand the chest, abdomen tighten, back near the bed, hold for 5 seconds, and then relax, do 15 times a day, you can increase the elasticity of the abdominal muscles. On the third day after giving birth, you can start breast exercise, stretch your arms from side to side, then raise your palms, keep your arms straight without bending, then return to the original shape, repeat 15 times, increase lung capacity, increase breast elasticity and prevent breast sagging. The fourth day of pregnancy began to do neck exercises, the mother lies flat on the bed, straighten the arms and legs, slowly raise the head, bend forward as much as possible, so that the chin as close as possible to the chest, and then slowly return to the original position, repeat 10 times a day, so that the back and neck muscles get a certain degree of stretching.
On the fifth day after delivery, you can do leg exercises, the mother lies flat on the bed, hands flat, legs as high as possible, until 90 degrees, toes straight, the knee can not be bent, and then slowly put down, change the other side, and finally the legs together to lift up, slowly put down, repeat 10 times, to promote abdominal muscles and uterine contraction. Start doing hip exercises on the 8th day after giving birth, you need to lie flat on the bed, lift one leg, put your foot close to your hip, then straighten your foot and put it down, and finally change to the other side, do it 15 times a day, do it twice a day, so as to make your thighs and buttocks muscles regain their elasticity and curves. After giving birth to a child, you can't lie in bed all the time, which is not only unfavorable to blood circulation, but also leads to obesity and other problems.
In addition, you hope to exercise as much as your body allows and stick to sit-ups, abdominal exercises and abdominal breathing to promote the recovery of your reproductive organs. Whether it is a natural birth or a cesarean section, the beginning of the menstrual cycle is to restore all the organs of the body, including the ability to defecate normally and urinate normally. Only these normal people can eat and eat to have the strength to do exercise. For the first few days you can only move around in bed, then you can get out of bed for walks, strolls, and sunbathing. Most people can do some exercises step by step, from 7 days to 14 and 21 days, like walking and yoga. The time won't be too long. Half an hour to an hour is enough Postpartum exercise should follow the doctor's advice, do not rush to do some actions to increase the pelvic load, because the postpartum damage organs can be repaired under the guidance of the doctor in order to better restore health and find a perfect body.
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