Postpartum weight loss, what exercise is the safest

For you a few post-natal fitness:

1, abdominal breathing exercise copyright http://www.tcmwell.com

Objective: To shrink abdominal muscles.
Time: self-produced after the first day.
Methods: lying down, and closed with a nasal inspiratory abdominal bulge, and then slowly exhaled and relaxed abdominal muscles, repeat 5-10 times. copyright http://www.tcmwell.com

2, head and neck movement

http://www.tcmwell.com

Objective: To contract the abdominal muscles, so that the neck and back muscles are stretched.
Time: self-produced after the third day.
Methods: lying down, head raised, try to use the chin close to the chest, to keep the body in other departments who do not move, and then slowly back in situ. Repeat 10 times.

http://www.tcmwell.com

3, perineal contraction copyright http://www.tcmwell.com

Objective: To shrink perineal muscles, the promotion of meat and liquid circulation and wound healing, reducing pain and swelling, improve urinary incontinence situation, and help reduce hemorrhoids.
Time: self-produced, eight days after.
Methods: The Lord lying or side-chen smoke, gas and tighten the muscles around the vagina and anus, hold your breath, persistent 1-3 seconds and then exhaled slowly relax, repeat 5 times. http://www.tcmwell.com

4, chest movement

Objective: To enable the breast to restore flexibility and prevent sagging.
Time: the sixth day after delivery to start.
Methods: lying down, hands flat on both sides, his hands held straight forward, arms straight to the left flat, and then move on to the Shuang Zhang met, and then your arms straight down flat and finally back to pre - Chest recovery, repeat 5-10. from http://www.tcmwell.com

5, leg movement

Objective: To promote the uterus and abdominal muscle contraction, and to restore a better curve of the legs.
Methods: lying down, lifting his right leg at right angles to legs and body, and then slowly down the leg, alternating the same action, repeated 5-10. from http://www.tcmwell.com

6, vaginal muscle exercise copyright http://www.tcmwell.com

Objective: To enable the vaginal muscle contraction, preventing I Palace, bladder, vaginal prolapse.
Time: 14 day postpartum.
Methods: lying down, knees bent so that the vertical leg, two legs to open with the shoulder width, the use of shoulder and foot forces will drive up into a gradient hips and two knees close together after a few 1,2,3 the legs open, and then lay down their buttocks, repeat do 10 times.

http://www.tcmwell.com

7, abdominal muscle exercise (sitting Movement)

Objective: To increase abdominal strength, reduce abdominal body.
Time: 14 days postpartum started.
Methods: lying down, and two palm cross try to jack up their minds, sit with the strength of waist and abdomen, use the palm touch the foot or two and then slowly lie down, repeat do 5-10 times, to enhance physical strength may be increased to be 20 times.

from http://www.tcmwell.com

8, Massage

copyright http://www.tcmwell.com

Objective: To help relax and restore normal blood circulation to the muscles and bones back to top condition.
Time: 3 months postpartum carried out every day.
Methods: The full-body massage.

http://www.tcmwell.com

Everyday life can be exercise at any time while waiting for traffic lights, do not stand alone, when the action can be done tightening the buttocks; call, stand on his toes; the child fell asleep in order to avoid audible, you can also Hing Wah Street West the toe walk; carrying heavier items, you can arm flexion; because the post-busy changing diapers and adopt a child, always bent over, so have the opportunity to take a deep breath, straight back, Tingzhiyaogan. Usually take the elevator, try to wall-written just about to head, back, buttocks, heels closely aligns straight walls, such as higher than before. http://www.tcmwell.com

You have to avoid movement

from http://www.tcmwell.com

Remember: In the breast-feeding period, your joints may become loose, until you return to normal physiological function of date, should avoid exercise will increase the pressure on joints ways, such as the strength of a great fitness exercise, weight training, or running, jumping or climb the stairs, playing tennis.


copyright http://www.tcmwell.com