Postpartum exercises help to lose weight and improve posture, but should only be performed after the obstetrician is discharged due to the risk of reopening the C-section or episiotomy; However, Kegel exercises can be done immediately after delivery and are indicated to fight urination.incontinence and improve intimate contact. See how to do Kegel exercises.
Water exercises, such as swimming and aquagym, should not start until 60 to 90 days after delivery, as water can cause a uterine infection.
- The 3 postpartum exercises listed below can be performed at home and are very useful for losing a belly as they strengthen abdominal musculature.
- Being also very useful in the prevention and treatment of back pains caused by sagging belly and poor posture.
- More information: How to strengthen your abdomen after delivery.
In this exercise you should stand in the position shown in Figure 3 for 1 minute, always contracting the abdominal muscles.
You should lie on your back and then lift your hips off the floor, as shown in Figure 1, but not touch your buttocks on the floor.This exercise should be performed continuously for 1 minute.
You should lie face down and then lift your body while holding the stand, resting only your forearms and toes.You must stop at this position for 30 to 60 seconds. Watch the video to find out how to:
As soon as you finish one exercise you should start the next one, totaling 3 minutes of exercise, in the first few days it is enough with 3 minutes, but over time it is necessary to increase the duration of the exercise.
These exercises are perfect for postpartum because they do not consume many calories and therefore should not interfere with breast milk production, without interfering with lactation, but if you feel discomfort or blood loss through the vagina, you should stop exercising immediately and inform your doctor of this situation.
The woman can wear an abdominal belt because it gives her more safety during movements and improves the appearance of the silhouette, however, she should avoid using an orthosis at all times, especially during physical exercise and sleep, as this prevents her abdominal muscles from contracting.delaying recovery. See some examples of corset in: Postpartum Modeling Belt.
In addition, you should not wear fitness straps with the intention of losing your waist and losing abdominal fat, as they actually prevent the natural contraction of the abdominal muscles and cause weakness and sagging of the belly.Mannequin belt to shrink your waist?.
Maintaining good posture
For the belly to become stiffer it is necessary to maintain a correct body posture every day, keeping the belly contracted, applying force to the abdominal area and carrying the navel back, this contraction must be maintained at all times, as if the woman is slightly narrowing her belly.
When the woman keeps her abdomen very flaccid and has back pain, even when exercising, maintaining good posture and moderating the use of orthosis, an abdominoplasty may be necessary.
In this surgery, in addition to sewing the muscles of the stomach, repositioning of the abdominal wall, excess skin and belly fat is also removed.More information: Abdominoplasty.
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