How to formulate a postpartum fitness plan?

After a long pregnancy process, I finally gave birth to a baby successfully. For women, giving birth to a baby should be a very happy thing, but after giving birth, I will still face many problems, such as the body shape will be out of shape after childbirth. Many women gain weight after giving birth, so losing weight after childbirth is a very important task. Postpartum weight loss should follow scientific methods. The following will teach you how to develop a reasonable postpartum fitness plan.

Postpartum fitness plan:

After giving birth, many mothers are troubled by how to get back in shape. After giving birth, everyone can develop a healthy and reasonable fitness plan based on their own situation. Due to the current popularity of health preservation, many people generally choose to pay more attention to their diet and choose healthy exercises. So, what’s your fitness plan after giving birth?

How to plan fitness after childbirth

1. Kegel exercises

Lie flat on the bed with your knees bent; tighten your perineal muscles, as if interrupting the flow of urine, keep the muscles contracted for 3-4 seconds, then relax the muscles, repeat 10 times, and try to do 2-4 sets each in the morning, noon and evening.

2. Wall push-ups

Stand with your hands shoulder-width apart and support yourself against a wall. Determine the distance between you and the wall based on your ability and complete push-ups. Pay attention to keeping your torso straight during the process of lowering and holding up, do not slump your waist or stick out your butt, and be careful not to slip. Do 10-12 times per set, and complete 3 sets.

3. Perineal contraction exercise

Those who know how to eat and practice believe that it can contract the perineum muscles, promote blood circulation and wound healing, relieve pain and swelling, improve urinary incontinence, and help shrink hemorrhoids.

Exercises to avoid during postpartum fitness

1. Avoid strenuous exercise

Engaging in strenuous exercise to lose weight immediately after delivery is likely to affect the recovery of the uterus and cause bleeding. In severe cases, it may cause further damage to the surgical wound or vulvar incision during delivery.

2. Choose light or moderate intensity aerobic exercise

Aerobic exercise has excellent fat-burning effects, including jogging, brisk walking, swimming, aerobic dance, etc., and it must last at least 12 to 15 minutes to be effective.

3. Peace of mind

Once you have established the belief in postpartum fitness, on the one hand you cannot give up halfway, and on the other hand you should not rush for success, and you should face postpartum weight loss with a calm mind.

The above is an introduction to postpartum fitness plans. Everyone must make a fitness plan based on their actual situation and not be impatient for quick results. This is a gradual process. In daily life, pay more attention to the regularity of diet and the rationality of nutritional combinations. Coupled with moderate exercise, everyone will get what they want.