How to get back in shape the fastest after giving birth? Follow these seven principles

Getting back in shape quickly after childbirth is what every mother dreams of. So how can you get back in shape quickly after childbirth? Today, the editor has summarized some methods and techniques for you. Follow these and stick to them for a while. It will definitely be useful~

In daily life, many mothers will feel headache because of the big belly after giving birth. They will be troubled when thinking about their previous slim figure. How to quickly restore the figure after giving birth? This is a question that many mothers are concerned about. Here, the editor will share with you the experience of restoring the figure after giving birth, so that you can remain as slim as before pregnancy.

Recommended postpartum weight loss methods

Postpartum weight loss tips: Eat small and frequent meals

Try to eat less at each meal. Also, tell yourself that eating small meals frequently can help you lose weight. This way, not only will the nutrients in the food be absorbed by your body, but the fat that should not be absorbed will also be reduced a lot.

Postpartum weight loss tips: Breakfast

You must eat breakfast because it will stimulate the start of your body's fat burning system. No matter what exercise you do throughout the day, it will help you burn more fat.

Postpartum weight loss tips: alarm clock

Install an alarm clock for your body. Stand up and exercise every hour after sitting. This will not only help you burn more fat, but also relax your body. White-collar workers who sit at their seats all day lack exercise.

Postpartum weight loss tips: standing and sitting posture

You can stand or sit with your back straight. It can not only burn fat, but also make your body more graceful and beautiful, and promote burning of abdominal fat.

Postpartum weight loss tips: Vitamin D

According to British researchers, when your body lacks vitamin D, your fat metabolism and burning rate will naturally slow down, so for the sake of health and weight loss, you need to supplement at least 2000 ml of vitamin D every day.

How to do postpartum recovery exercises

Section 1, Breathing Exercises

Method: Lie flat on your back without a pillow, place your hands on your abdomen, contract your abdominal muscles as much as possible when inhaling, and relax them as much as possible when exhaling.

Or if you want to do abdominal exercises, you can refer to the following steps:

1. Lie face down on a soft mat with your arms stretched forward.

2. Pull your hands back to the sides of your upper body and support your upper body with your elbows.

3. Place your toes on the ground, support your whole body and keep it horizontal from head to toe for 10 seconds. The time can also be adjusted according to your physical condition, but you need to make your abdominal muscles feel slightly sore to achieve the effect of sculpting your body curves.

4. Then slowly return to lying down and stretch your arms forward again. Do it according to your ability and do it at least 4 times each time.

Section 2: Anal Exercise

How to do it: Contract your anal sphincter as you inhale, and try to relax it as you exhale.

Section 3, Hip Exercises

How to do it: Contract your buttocks and pelvic floor muscles as you inhale, and relax as you exhale.

Section 4, Head-up Exercise

How to do it: When you inhale, lift your chin as high as possible, and when you exhale, bring your chin closer to your chest.

Section 5, sit-ups

Method: Bend your legs and stretch your arms out. When you inhale, try to lift your head and upper body off the bed and lean towards your legs. When you exhale, slowly lie down.

Section 6, Leg Exercises

How to do it: When you inhale, bend your legs with one foot flat on the bed, and keep your heel as close to your buttocks as possible. When you exhale, slowly straighten your legs. Then switch legs and do the same as before.

Note: The above recovery exercises can be performed in bed by mothers (one day after a normal delivery and three days after a caesarean section), twice a day, 8 sets of 8 beats each time.

Postpartum exercise to follow 7 principles

1. When exercising to lose weight, you must maintain a certain degree.

Although exercise is the best way to lose weight, you cannot lose weight by doing random exercise without a plan. You need to make a plan that suits you, and then plan to exercise, and set the exercise time and intensity according to your own situation. Generally speaking, the best exercise frequency is once or twice a day, and the time for each stage is about half an hour to forty minutes. There needs to be a certain interval between the two time periods, and take a good rest.

During the exercise, if the new mother feels unwell or too tired, she should stop and rest, especially when she first starts to lose weight and cannot adapt to exercise well. Everyone's physical condition is different. Don't think that you should do what others do effectively. You should choose the method that suits you. The one that suits you is the best.

2. Persistence is victory.

The body deformation or obesity of new mothers is accumulated during the ten months of pregnancy. Therefore, it is not an easy process to lose these fats. It comes quickly but goes slowly. Therefore, if new mothers decide to lose weight, they must be prepared for a long-term battle and stick to the plan. Only in this way can the weight loss effect be obvious. When they adapt to exercise, new mothers will feel less tired when exercising.

Exercise does not necessarily mean going to the gym to do it. You can also find ways to exercise in your daily life, such as climbing stairs, sweeping and mopping the floor. Although they seem useless, they actually do have an effect.

3. You need to shape your body while losing weight.

Some people may think that exercising to lose weight is just the same as shaping and modifying the body. In fact, generally speaking, some exercises can only achieve the effect of losing weight. Real body training is mainly to exercise the body's uprightness and flexibility, so as to show a woman's most beautiful side.

4. Avoid strenuous exercise

The body after childbirth is not suitable for any strenuous exercise. Excessive movement may cause further damage to the surgical wound or episiotomy.

5. Warm-up exercises are essential

Postpartum is a special period, and warm-up exercises are essential. Before exercise, do 5-10 minutes of warm-up exercises. It is also recommended to increase the amount of exercise gradually to allow the body to adapt.

6. Feed your child before exercising

It is best for mothers to breastfeed their children before exercising. This is because after exercise, the body will produce a lot of lactic acid, which will affect the quality of breast milk. If you breastfeed your child after exercise, it is best to wait 3 to 4 hours.

7. Drink water properly during exercise

During exercise, you should drink enough water, usually 100 ml of water every 15-20 minutes. If you sweat a lot, you can drink some electrolyte drinks. Postpartum women should pay special attention to drinking enough water.