When is the best time to lose weight after childbirth? What exercise is the fastest way to lose weight after childbirth?

Losing weight after childbirth is something every pregnant mother is working hard on. So when is the best time to lose weight after childbirth? What kind of exercise is the fastest way to lose weight after childbirth? Let's find out with the editor~

When can I start exercising to lose weight after giving birth?

It usually takes about 6 weeks for organs to return to their pre-pregnancy state after childbirth, so you should still focus on recuperation before 6 weeks after childbirth, especially for women with anemia, slow recovery from cesarean section or vaginal delivery, and should not be too tired. Generally speaking, you can start doing a small amount of exercise 6 weeks after childbirth, and the recovery time for cesarean section will be longer. The editor recommends that all postpartum mothers do yoga, which is relaxing, can be done at home, take care of children, and can also help lose weight! What? Are you still hesitating?

Why do yoga after childbirth?

1. Postpartum recovery yoga can restore a slim and good figure

Reduce fat around the waist, abdomen, buttocks and legs, improve blood circulation, restore skin tension and reduce fat accumulation, thereby achieving the goal of weight loss. Since the joints in the body are loose after childbirth, it is necessary to follow the guidance of professional yoga teachers to avoid sports injuries.

2. Postpartum yoga can improve bad posture

After delivery, because holding the baby shifts the center of gravity forward, it is easy to cause postpartum neck, back, pelvic and heel pain.

3. Post-restorative yoga can rebuild the abdominal and pelvic floor muscle tension

After childbirth, the abdominal muscle tissue relaxes and its tension weakens. Yoga training can enhance recovery, strengthen the abdominal and pelvic muscles to increase the support strength of the organs in the pelvis and prevent the occurrence of stress urinary incontinence.

4. Relieve postpartum psychological pressure, reduce postpartum mental burden, and increase maternal confidence

Are mothers eager to try now? Postpartum yoga can help expectant mothers recover their bodies after childbirth, but the prerequisite is scientific practice and long-term practice to achieve certain results.

At the same time, when practicing postpartum yoga, you should control the amount of exercise according to your physical condition to avoid injuries caused by excessive exercise. What else should you pay attention to about postpartum yoga?

What are the specific steps for practicing postpartum yoga poses?

Postpartum yoga mainly focuses on regulating breathing and repairing the rectus abdominis and pelvic floor muscles. Specific poses include: tree pose, triangle stretch, side angle stretch, shoulder stand, plow pose, standing forward bend, etc. Here is an example of the practice steps of standing forward bend.

Step 1: Stand on the mat in mountain pose, with your feet shoulder-width apart, and make sure the soles of your feet are parallel.

Step 2: While inhaling, raise your arms toward the ceiling with your palms facing forward, tighten the front of your thighs upward and inward, and lift your patella.

Step 3: Bend your upper body forward from your hips toward the ground, keeping your heels close to the ground to stretch your spine.

Step 4: Lower the top of your head to the front of your body. It is correct to feel the tightness and soreness in the hamstrings on the back of your thighs. Keep your knees straight to a tolerable level. If you feel uncomfortable, bend your knees slightly. Do not force your body to meet the standards of the pose.

Step 5: Slow down your breathing and stay in the pose for 30-60 seconds without holding your breath.

Q: Which yoga poses can improve pelvic posterior tilt? How to do it specifically?

A: Mountain pose is a simple and effective pose. Like anterior pelvic tilt, posterior pelvic tilt is a deformity of pelvic dislocation. The pelvis deviates from its neutral position due to incorrect sitting and walking postures and excessive use of the spine.

Practice points: The focus of the mountain pose is to evenly distribute the force points on the soles of the feet, while lifting and tightening the front of the thighs and externally rotating the calves. Adjust the center of gravity, and you will feel that your body is slightly leaning back, which is correct. Keep your upper body relaxed, place your hands at your sides, and keep breathing deeply for 30-60 seconds.

What are the specific steps of yoga poses to promote liver detoxification?

Any pose that can massage the internal organs has a detoxifying function. Here is an example of the inverted cane pose.

Step 1: Place the pillow in front of the chair back. If the pillow is not flat, you can put a folded blanket on it and sit down with your feet behind the chair back.

Step 2: Grasp both sides of the chair back and slide your hips toward the back of the chair until your buttocks are against the back of the chair. Exhale and lift your chest upward, bending your entire back backward. Lower your upper body.

Step 3: With a deep breath, bend back further, letting your lower back rest against the front of the chair. Pass your hands under the chair and grab the back legs of the chair. Place your head on the pillow. Keep your head vertical to the ground. Be careful not to let your head lean back too much, otherwise it will compress your neck and throat. Straighten your legs to further stretch your back. Breathe evenly and stay in the pose for 30-60 seconds.

Step 4: Because you are practicing at home, ensuring safety is the top priority. Students whose bodies are too stiff to straighten their legs can place a stool under their feet to raise their calves before practicing.

Q: In addition to squats, which yoga poses can also lift the buttocks?

A: Squats are not yoga poses. Other yoga poses, such as squats and chair poses, can also help lift your buttocks. Of course, you still need to tighten and lift the front of your thighs. Only when your lower body is stable can you use the strength of your gluteus maximus to lift your buttocks.

Is postpartum exercise just for weight loss?

Moderate exercise helps to strengthen the contraction of abdominal and waist muscles, relieve backache symptoms, and eliminate loose belly and hip fat. It is not only for weight loss, but more importantly, it is conducive to physical recovery, improves sleep quality, increases appetite, promotes postpartum nutrient absorption and milk secretion; it can also reduce negative emotions, relieve stress, and effectively prevent depression.

More activities can promote blood circulation, tissue metabolism, and prevent thrombosis, which is especially important for new mothers with heart disease and those who have undergone cesarean section. In short, even if it is not entirely for weight loss and body shape, you should maintain some exercise to ensure the long-term health of yourself and your baby.

The best golden time for postpartum weight loss does not start after giving birth. The golden period is 6 weeks to 6 months after giving birth. Mothers can use this time to plan their weight loss plan and give themselves a brand new look in these six months~