Postpartum recovery exercises: phased abdominal tightening and overall body conditioning
After childbirth, women experience significant physical exertion, weakened gastrointestinal function, and loosened abdominal muscles due to excessive stretching. The uterus becomes weak, contracts slowly, and loses elasticity.
If you let it be and let nature take its course, you will accumulate more and more fat on your body.
In addition, during the long postpartum period, she not only remained still but also consumed large amounts of nutritious foods such as eggs, fish soup, and ribs, while consuming very little vegetables and fruits.
Such a rest for new mothers will inevitably result in a difference in body shape before and after childbirth.
So, how can you maintain a slim and fit figure after childbirth? Here are some postpartum weight loss and fitness exercises to help new mothers regain their pre-pregnancy slim and attractive figure.
It is worth noting that if a postpartum woman has an illness, she should seek medical attention first before engaging in fitness exercises.
This set of exercises consists of nine sections. Each movement is two counts long. First, do two sets of eight counts, then four sets of eight counts. Do it once in the morning and once in the evening.
The date specified after each exercise is based on the number of days after a normal delivery; if it is a cesarean section, it is extended by 5 days.
[Section 1] Exercises for the chest and abdominal muscles.
First, lie on your back for a moment, take deep breaths to expand your abdomen, then gently exhale through your mouth and hold your breath.
Simultaneously contract your abdominal muscles forcefully for a few seconds.
Start doing it on day 2 and continue until the end of day 4.
[Section 2] Upper limb exercises.
First, lie on your back and relax your body naturally.
Stand with your feet slightly apart and extend your arms horizontally at a right angle to your body.
Then slowly raise your arms, keeping your elbows straight, and after your hands touch, gradually lower your arms.
Start doing it on day 2 and continue until the end of day 4.
[Section 3] Exercises for back muscles, abdominal muscles, and lower limbs.
First, lie on your back with your body relaxed and your arms placed at your sides, slightly away from your body.
Then gently lift your knees, hips, and back to arch your body.
Pause for a moment, then relax.
Start doing it on day 3 and continue until the end of day 4.
Section 4: Exercises for the abdominal and gluteal muscles.
First, lie flat on your back, using your feet and elbows as the support points for your whole body.
Then, bend your knees and hips, raise your pelvis, and lift your head.
At the same time, forcefully contract your buttocks.
Start doing it on day 4 and continue until the end of day 6.
Section 5: Exercises for the abdominal and gluteal muscles.
First, lie flat on your back, using your thighs as the support point for your whole body.
Then raise your head and left knee, while making a gesture of touching your left knee with your right hand, but without actually touching it. Return to the original position, and then switch to your left hand and right knee.
Start doing it on day 5 and continue until the end of day 6.
Section 6: Exercises for the glutes, thighs, and abdominal muscles.
First, lie on your back and slowly bend your left knee and hip towards your abdomen.
Then lower your foot towards your buttocks, then straighten your leg and lower it back down, then repeat on the right side.
Start doing it on the 6th day and continue until the end of the 6th week.
Section 7: Exercises for the glutes, thighs, and abdominal muscles.
First, lie flat on your back with your knees naturally bent.
Then raise your left leg towards your abdomen, mimicking the stretching motion of riding a bicycle, and return to the starting position before repeating with your right leg.
If you are in good physical condition, you can raise both legs and alternately perform forward and backward pedaling motions.
Start doing it on the 7th day and continue until the end of the 6th week.
Section 8: Exercises for the abdomen, thighs, and buttocks.
First, lie flat on your back with your arms naturally placed at your sides.
Feet must not leave the bed, legs must not be raised, knees must not be bent, and abdominal and arm muscles must be contracted to lift the upper body.
It may be difficult at first. You can place a hard pillow on the back of your feet, or have someone press down on the back of your feet with their hands. Alternatively, raise your arms and extend them in an arc in front of your chest as you raise your upper body.
If you can sit up and stand freely after a few days, you can place your hands on your abdomen to increase the difficulty.
Start doing it on the 7th day and continue until the end of the 6th week.
Section 9: Exercises for the bones, abdomen, and buttocks.
First, bend your elbows and knees, bring your forearms and calves together, place a pillow under your forearms so that your knees, calves and feet are in contact with the bed, your upper body and thighs form a 90° angle, and your thighs and calves form a 90° angle, and support yourself on the pillow with your forearms.
Arch your back upwards, forcefully contract your buttocks and tighten your abdomen, then relax, take a deep breath, and repeat the movement after four counts.
Start doing it on the 10th day and continue until the end of the 6th week.
This set of exercises is suitable for women within one month postpartum.
Note that for women who have a normal delivery, the first, second, third, and fifth sections can be performed on the second day; the fourth and seventh sections can be added on the third day; and the sixth and eighth sections can be added on the fifth day.
The amount of exercise should gradually increase, depending on the individual's physical strength.
[Section 1] Lie flat and relax naturally. Raise both arms and try to contract your abdomen while inhaling. Return your arms to the starting position, exhale, and relax your abdominal muscles.
Do it twice a day, 4 to 6 times each time.