After pregnancy and childbirth, all parts of a woman’s body will be seriously affected, especially the pelvic floor muscles. If this area does not recover well, it will have a great impact on life after delivery. Generally speaking, it is best for pregnant women to do pelvic floor muscle training after delivery. So how do you think the pelvic floor muscles should be trained? How to lose weight after giving birth? Let’s go take a look below!
How to train the pelvic floor muscles
1. Supine glute bridge. Keep both knees bent, then put your feet on the ground, slowly lift your buttocks, and do one set of back and forth. Do about thirty sets every day. If the mother feels that the pelvic floor muscles are loose, she can go to the gym to exercise appropriately and use appropriate heavy-weight training for these parts to make the local area more compact and ensure the health of the uterus, cervix and other parts.
2. Yoga exercise. First, you can sit on a yoga mat, stagger your feet, and tighten the pelvis, perineum and other parts with force, then relax for about two or three seconds, and then continue to perform these actions and cross repeatedly, which will have a better tightening effect on the pelvis. The base muscles can also be well exercised. However, these methods still need to be persisted for a long time to achieve some results.
3. V-shaped leg lift: The main thing is to first place your feet and body on the ground, slowly use your abdomen to lift your legs as high as possible, and it will look like a V-shape. At the same time, the knees should be tight and should not be bent excessively. The abdomen must also be tightened so that the pelvic floor muscles can be exercised.
How to lose weight after childbirth
1. The best and healthiest way to help mothers lose weight after childbirth is yoga. Yoga does not require too much strenuous exercise. It is a very good method for mothers, and you can also listen to soothing sounds.Play slow music and make yourself feel better. These are very important things that we need to understand.
2. The second method is to do aerobics specially tailored for pregnant women. This is a good method for pregnant women, but you must go to some formal institutions to learn. Aerobics cannot be taught by unprofessional people, otherwise they will not achieve good weight loss results, and accidents may occur.
3. The last method is the simplest and most economical method. Any physical exercise should include cardiovascular exercise, because this will help strengthen the heart function and burn fat. If It would be best to have family to accompany you. And walking will be the easiest and most effective way to exercise.