How to practice vest after childbirth How to recover the stomach after childbirth

May 9, 2023

Many women will have more or less changes in their bodies after giving birth, so how do we get back the perfect body we once had? How to reunite the long-lost waistline?

Do flat support to exercise the abdominal muscles

Abdominal muscle strength is important, but curls and crunches are too strenuous for someone who has just had a C-section. Why not start by doing flat supports, an exercise that will not put pressure on the wound. 1. Make a push-up position with your knees and palms on the ground. 2、Body down, bend your elbows and support the ground with your elbows. Lift your knees off the ground at the same time. 3, maintain this position for 30 to 60 seconds, continue to tighten the abdominal and hip muscles, keep the body straight. 4、Straighten your body. The feet, hips and shoulders should be in a straight line. 5, repeat 2 to 4 times.

Swimming or water aerobics

Generally speaking, water exercise is less impactful. Why not go to your local pool and swim a gentle 5 to 10 laps, or join a water aerobics class for some gentle, moderate and low-risk aerobic exercise. 1, if you choose to swim, please use a gentle position, such as crawl, backstroke or breaststroke. Do not use difficult or high-intensity strokes, such as butterfly.

Ride a bike gently

This would be great low-intensity exercise as long as you don't cross a big deceleration hill. The best part is that this exercise can be done both at the gym and at home. You can even use a baby carrier and ride with your newborn baby. 1. Ride your bike only on flat surfaces and gentle hills. Riding hard up hills or across decelerating hills may cause problems if the incision has not yet fully healed.

Using an elliptical machine

Generally speaking, women cannot run after a cesarean section. This is a good time to switch to a lower-impact elliptical machine. If you choose this method, start with an appropriate speed and a resistance that makes you feel comfortable. Do not give your body too much of a burden, although elliptical machines generally do not make injuries, but not without this possibility.

Postpartum waistline exercise precautions

1, before exercising the abdomen, make sure that the rectus abdominis muscle is not separated, because the rectus abdominis muscle was overstretched and separated during pregnancy, and not reset after delivery. Until the problem is resolved, it is recommended to do modified exercises. 2、If the condition of postpartum bleeding suddenly occurs again or the incision is split, please stop exercising immediately.

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