How long after a normal birth can I start exercising? How long after a normal birth can I start exercising?

After a woman becomes pregnant, her body undergoes various changes. Some changes are because she needs a lot of nutrition after pregnancy, so she eats a lot and becomes fat. Obesity can lead to many diseases, and from the perspective of women's love of beauty, pregnant women do not like a body that is too fat. Therefore, many pregnant women choose to lose weight after giving birth, but how long after a normal delivery can they exercise? How long after a normal delivery can they exercise?

How long after giving birth can I exercise?

Mothers who gave birth naturally: You can get out of bed and walk around 2 to 3 days after delivery, and do some pelvic contraction exercises after 3 to 5 days; two weeks after delivery, you can do soft gymnastics or stretching exercises; Special attention should be paid here, if the mother gave birth naturally but had heavy postpartum bleeding, the mother needs to decide according to her physical condition.

Mothers who had cesarean section: It depends on the healing of the wound. Generally speaking, you can start doing stretching exercises after the confinement period, and exercises to train the abdominal muscles are suitable only 6 to 8 weeks after delivery.

What exercises can you do after giving birth?

1. Ankle exercise: Lie flat on your back with your heels against the bed, stretch your toes, touch the soles of your feet together, bend your soles, and practice repeatedly.

2. Waist exercise: Lie flat on your back and take turns raising your legs as high as possible so that they are at a right angle to your body. When your strength has recovered a little, you can lift both feet at the same time and repeat the action 5 to 10 times. This can help contract the leg and perineum muscles.

3. Pelvic swing exercise: Lie flat on your back and slightly arch your back so that the pelvic cavity is suspended upward and swings left and right. This exercise can correct lordosis and lower back pain.

4. Abdominal breathing exercise: Keep your body lying flat, close your mouth, inhale through your nose to make your abdomen bulge, then slowly exhale through your mouth and relax your abdominal muscles. Repeat 5-10 times.

5. Chest prying exercise: Lie on your back. Stretch your body and legs, breathe in slowly to expand your chest cavity; tighten your lower abdominal muscles, press your back tightly against the bed, hold for a while and then relax your whole body. Repeat this movement 5 to 10 times. This method can help contract the chest muscles and prevent breast sagging.

6. Neck exercise: Lie flat on your back with your limbs straight. Bend your head forward and bring your chin close to your chest. Then slowly lay your head flat. Repeat this set of movements 10 times. This can contract the abdominal muscles and stretch the neck and back muscles.

7. Breast exercise: Stretch your arms out to the left and right, then raise them until your palms meet, keep your arms straight, stay still for a few seconds, then return to stretching your arms out to the left and right, start again, do this 10 times a day. It can help chest muscles contract and effectively prevent breast sagging.

We have learned how long you should wait before you can exercise after a normal birth and some of the exercises you can do after a normal birth. We hope that mothers who have given birth naturally can regain their figure as soon as possible through the above exercises. The amount of exercise after childbirth should not be too much or too long. Start with small exercises, and then increase the amount and duration of exercise after your body has adapted. Exercise is good, but you have to choose the right method.