Childbirth is a big milestone for women. After giving birth, many girls will gain weight and start to grow fat in some parts of their body. Therefore, many girls start to lose weight some time after giving birth. So today we will introduce a postpartum exercise and weight loss plan, so that girls who are obese after childbirth can follow it and lose weight before giving birth. Let’s go check out the fitness plan together!
These postpartum exercises are recommended for girls who gave birth naturally one month after delivery, and three months at the latest; for girls who had caesarean section, due to the wound, it is recommended that they be carried out within two to three months, depending on the degree of recovery of the wound. Depends. After performing postpartum exercise for a while, you can slowly add aerobic exercise according to your own condition. Only in a step-by-step manner can the weight loss effect be accelerated.
1. Time point of abdominal breathing exercise: starting from the 3rd day after delivery
Purpose: Contract abdominal muscles.
Action essentials: Lie flat on your back, relax your muscles, and straighten your hands and feet. Inhale slowly through your belly and expand your chest as much as possible. Contract your lower abdomen and exhale slowly. Hold your breath and continue to contract your lower abdomen, keeping your lower back close to the bed. Relax again and do 5 reps in total.
2. Breast movement time point: starting on the 3rd day after delivery
Purpose: To restore the elasticity of breasts and prevent sagging (it can also make the breasts smoother).
Action essentials: Slowly raise your hands together, and then slowly return to the original position.
3. Time point for head and neck exercises: starting on the 7th day after delivery (it is recommended to wait until 15 days after delivery for caesarean section)
Purpose: Contract the abdominal muscles and stretch the neck and back muscles.
Action essentials: Lie on your back on the bed, keep your body flat, straighten your hands and feet, and place your palms close to your side. Raise your head, bend forward as much as possible, bring your chin close to your chest and then restore it. Do 10 reps in total.
4. Leg exercise time point: Start on the 10th day after delivery (it is recommended to wait until 15 days after caesarean section)
Purpose: Promote the contraction of the uterus and abdominal muscles, and restore a better curve to the legs.
Action essentials: Lie flat on your back with your hands and feet straight. First, lift the left and right feet upward in turn, keeping the knees straight and the toes straight, and do this 5 times each. Then lift both feet together (pay attention to using your abdominal muscles).
5. Buttocks exercise time point: Start on the 10th day after delivery
Purpose: Promote the contraction of buttocks and thigh muscles.
Action essentials: Lie flat on your back, straighten your hands and feet, and put your palms close to your side. Lift one leg so that the foot is close to the buttocks and the thigh is close to the abdomen, then straighten it and place it back on the bed. Do the left and right legs 5 times each in turn.
6. Time point for vaginal contraction exercises: starting half a month after delivery
Purpose: To contract the vaginal muscles and prevent the uterus, bladder and vagina from falling.
Action essentials: Lie on your back on the bed, straighten your hands flat against the bed, bend your feet and spread them as wide as your shoulders, retract your heels, and lift your buttocks off the bed. Bring your knees together and contract your hip muscles at the same time, and maintain this position for 1 to 2 minutes.
7. Abdominal muscle contraction exercise (sit-ups) time point: Start half a month after delivery (This exercise completely uses the strength of the abdominal muscles. It is recommended that patients who have had a cesarean section wait until the wound has recovered half a year before they can do it. )
Purpose: Enhance abdominal muscle strength and reduce abdominal fat.
Action essentials: Lie flat on the ground, cross your hips across your chest, use waist strength to sit up without bending your knees, and repeat 5 to 10 times. When you are physically strong, you can clasp your hands tightly and put them behind your head to do the same action.