Many women experience significant changes in their figure after giving birth, and most people believe that postpartum weight gain is inevitable. However, it's not widely known that with the right actions at the right time after childbirth, it's entirely possible to regain the healthy and fit physique you had before pregnancy.
time
The earlier the better; most effective within 6 months.
Traditional postpartum care practices, such as inactivity and excessive nourishment, lack scientific basis. Many women find themselves heavier after childbirth than during pregnancy, making weight loss significantly more difficult and leading to regret. Experts believe that the first six months after childbirth are the optimal time for postpartum body shaping. Don't underestimate these simple exercises; consistent practice can greatly accelerate your journey to becoming a "slim mom."
Breathing exercises: Lie on your back with your arms behind your head. Take a deep breath, causing your abdominal wall to sink in while simultaneously pulling your internal organs upward. Then exhale. This can be started on the second day after a vaginal delivery. If there are no special circumstances, those who have had a cesarean section can start on the third or fourth day.
Leg raise exercise: Lie on your back with your arms straight and flat at your sides. Raise each leg alternately until it forms a right angle with your body. This exercise can strengthen the rectus abdominis muscles.
The Kegel exercise involves separating and forcefully bringing the knees together, simultaneously contracting and relaxing. This method strengthens the pelvic floor muscles and helps prevent muscle relaxation and urinary incontinence. These two exercises can begin on the second day after a vaginal delivery, and after a cesarean section, they can begin after the stitches are removed.
The chest-knee exercise involves kneeling with knees apart, chest and shoulders resting on the bed, and head turned to one side. This exercise can help burn hip fat and prevent uterine reflux. It is suitable to start 10-14 days postpartum.
