5 practical and effective movements after giving birth
Some mothers want to lose weight immediately by exercising after giving birth. It turns out it's not entirely wrong. According to research, new mothers who immediately resume sports after giving birth will be in better condition. Even exercise can help reduce the risk of depression after giving birth.
Usually it is recommended to exercise about six weeks after giving birth. However, there is a possibility that you will have to wait longer. It is recommended to consult a doctor before exercising.
Simple exercise at home
Sports to be practiced Mother after giving birth does not need much time. Only spend about 10 minutes. Mothers can benefit from this activity, especially if done regularly.
Here are some types of exercises to choose from:
Walking is the easiest sport to get back in shape after work. Start with a leisurely walk while holding a baby in a sling or stroller. Then mom can try to walk faster and be strong. In addition, your mother can also ask your child for a moment to try other variations, such as zig-zag or backtracking to practice balance.
Do you want to be more difficult? Try to cross the trail to a safe hill or mountain. Mothers and fathers can carry the baby in a solid sling, in front or behind.
This exercise can be done even without leaving the bed, you know. When you start to stand tall, take a deep breath. Contract the abdomen when you inhale, hold for a moment, and relax again when you exhale. Try holding your breath longer after several breathing exercises. In addition to relaxing muscles, this exercise also helps to start tightening the abdominal muscles, you know, Bun.
Lie with both hands on each side of the body. Bend your feet flat on the floor. Inhale and relax your stomach. Exhale while lifting your head and neck. Then inhale by lowering it. After 10 times, try to raise both hands at a 45 degree angle forward. Repeat up to 10 times with a similar breathing technique. This exercise can help tighten your abdominal muscles.
Kegel exercises are actually simple exercises that you can try on the toilet, you know. When you urinate, control the muscles to stop the flow of urine, then release. Now, after knowing how, you can do this at another time, for example by watching TV. Try doing it 3 times a day, 10 times each.
This exercise is used to tighten urinary muscles and reduce the risk of constipation.
The mother can also invite Little to join the practice. For example, do squats by holding the baby in front of the chest. Open both feet shoulder width apart, bend your knees until your back forms a 45 degree angle. Lower your body while slowly lowering your baby until his feet touch the ground. Repeat several times.
If you are a housewife or work at home, many fitness training videos are available online. In addition, there are many home training applications that you can access for free. There is no harm in equipping the house with simple sports equipment such as dumbbells and ropes to pass the rope.
But if you work in an office, you might be able to bring sneakers, walk before or after returning home or during a lunch break. In addition, the mother can also join a fitness club or yoga class. For starters, you can take classes for beginners or low impact.
Even if you do certain sports before pregnancy, you should consult with your doctor before doing so. Stop exercising as soon as you experience headaches, bleeding, or other unusual pain. If necessary, consult a doctor immediately,
Usually it is recommended to exercise about six weeks after giving birth. However, there is a possibility that you will have to wait longer. It is recommended to consult a doctor before exercising.
Sports to be practiced Mother after giving birth does not need much time. Only spend about 10 minutes. Mothers can benefit from this activity, especially if done regularly.
Here are some types of exercises to choose from:
- On foot
Walking is the easiest sport to get back in shape after work. Start with a leisurely walk while holding a baby in a sling or stroller. Then mom can try to walk faster and be strong. In addition, your mother can also ask your child for a moment to try other variations, such as zig-zag or backtracking to practice balance.
Do you want to be more difficult? Try to cross the trail to a safe hill or mountain. Mothers and fathers can carry the baby in a solid sling, in front or behind.
- Abdominal breathing exercises
This exercise can be done even without leaving the bed, you know. When you start to stand tall, take a deep breath. Contract the abdomen when you inhale, hold for a moment, and relax again when you exhale. Try holding your breath longer after several breathing exercises. In addition to relaxing muscles, this exercise also helps to start tightening the abdominal muscles, you know, Bun.
- Lie with your head held high
Lie with both hands on each side of the body. Bend your feet flat on the floor. Inhale and relax your stomach. Exhale while lifting your head and neck. Then inhale by lowering it. After 10 times, try to raise both hands at a 45 degree angle forward. Repeat up to 10 times with a similar breathing technique. This exercise can help tighten your abdominal muscles.
- Kegel exercises
Kegel exercises are actually simple exercises that you can try on the toilet, you know. When you urinate, control the muscles to stop the flow of urine, then release. Now, after knowing how, you can do this at another time, for example by watching TV. Try doing it 3 times a day, 10 times each.
This exercise is used to tighten urinary muscles and reduce the risk of constipation.
- Squat down with Little One
The mother can also invite Little to join the practice. For example, do squats by holding the baby in front of the chest. Open both feet shoulder width apart, bend your knees until your back forms a 45 degree angle. Lower your body while slowly lowering your baby until his feet touch the ground. Repeat several times.
If you are a housewife or work at home, many fitness training videos are available online. In addition, there are many home training applications that you can access for free. There is no harm in equipping the house with simple sports equipment such as dumbbells and ropes to pass the rope.
But if you work in an office, you might be able to bring sneakers, walk before or after returning home or during a lunch break. In addition, the mother can also join a fitness club or yoga class. For starters, you can take classes for beginners or low impact.
Even if you do certain sports before pregnancy, you should consult with your doctor before doing so. Stop exercising as soon as you experience headaches, bleeding, or other unusual pain. If necessary, consult a doctor immediately,
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