After giving birth, many pregnant mothers impatiently want to lose belly fat so they work out. However, exercising the wrong way can make your stomach even bigger.
After giving birth, all women have abdominal muscle separated because when pregnant, the fetus gradually pushes the muscles on both sides to separate from each other. Many people, after giving birth, want to lose weight and quickly regain their waistlines, so they jump into heavy postures and bend their stomachs. This is a big mistake because postpartum female abs are completely different from male abs. Crunching, crunching is a taboo action with muscle separation cases. The more you gong, the more separating the muscles from each other, the bigger the belly.
Usually, from 6-12 months after birth, the abdominal muscles will gradually close, depending on the condition and activities of each person. If you do not have time to practice yoga, you can practice breathing at home.
The correct breathing method is to inhale and take the breath deep down to the bottom of the lung, pushing the internal organs down, making the abdomen swell; Exhale abdomen pull in tight, squeeze when breathing. The longer the breathing rhythm, the better. Such breathing can help close the abdominal muscles faster than other sports exercises.
One of the body activities that doctors always encourage women to do after giving birth, whether having a normal birth or a caesarean birth, is to walk gently, because walking doesn't just make the body firmer and supple. Moreover, this form of movement also helps prevent fluid stagnation, blood clotting and other postpartum complications. For women who give birth by cesarean section, as soon as they feel less pain, get up and practice walking gently to avoid intestinal stickiness, thrombophlebitis. Try walking for 15-30 minutes a day. Over time, you can increase your training time and intensity with your jogging exercise. This is a pretty effective way to reduce fat accumulation and muscle tone if exercising regularly every day.
Postpartum kegel exercises are very beneficial for the pelvic floor (the part that was severely damaged after the birth). Many women are familiar with kegel exercises during pregnancy to strengthen the muscles for easy delivery. Women can continue to do kegels after giving birth to strengthen the bowels, bladder, uterus and pelvis.
About 2 months after giving birth, women can exercise for the abdominal muscles as follows: Stand up and squeeze the belly. Hold for 5-10 seconds (without holding your breath), relax the rest of your body. Repeat 6 times and then rest. Women need to increase the time and number of exercises in the next time to help lose belly fat effectively.
After giving birth, mothers should exercise lightly to avoid affecting their health, so choosing yoga for good health and getting in shape is a perfect choice. Women should exercise breathing exercises to help restore health quickly, avoid constipation after giving birth. Also, when a woman is pregnant and has a baby, the pelvic floor muscles stretch and become weaker.
Exercise the wrong way after giving birth
The final step in the exercise series to help you lose weight after giving birth is to exercise with high intensity exercise. These exercises should be done 4-6 months after birth. From the above exercises such as yoga, kegels, jogging ... you can increase the intensity for faster weight loss. Along with a reasonable diet, mothers will lose weight and still have enough milk to breastfeed.
Do not under pressure to lose weight but quickly jump into exercise. Wait until your first postpartum visit, usually a month later, when you come to the conclusion that your body has made a full recovery. It takes about 6 months for your body to return to normal as it was before pregnancy and birth, joints and ligaments take 3 - 5 months to be the same. So be patient and only increase the intensity of your exercise after this time.
Exercises that hurt your breasts should be avoided, and wearing a sports bras during exercise, or pre-workout feeding is essential to protecting your breasts during exercise.
If you feel pain, exhaustion instead of getting better, you need to stop exercising and see your doctor immediately for timely examination.
Following a strict diet that lacks nutrients and getting physically active again only makes you more exhausted and at risk of losing milk, the quality of milk will decrease, directly affecting both mother and baby. Instead, eat well and breastfeed a lot, as breastfeeding is also a very effective way to lose weight.
Having just gone through pregnancy and childbirth takes a lot of energy, you should not be too eager to exercise. Therefore, you should only practice 2 or more short times a day instead of practicing 1 time continuously for long periods of time.
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Postpartum crunching - Be careful not to harm your mother!
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