What restorative exercises did you do more than three months after your C section?

The amount of protein should not be reduced, between 50-60g per day. Limit the types of vegetables and ensure that you have a large amount of vegetables every day to ensure that you do not feel very hungry. The use of high-fiber, high-protein meal replacements.

Quit from tobacco and alcohol. The amount of oil is well controlled. Eat less and eat more, I was 75 kg before I was born, I gave birth to 70 kg, and now three months later, 59 kg.

Also, drink more plain water, anyway, I'm like this.

6 months postpartum is the first period of weight control, if you can return to your pre-pregnancy weight within 6 months after giving birth, after 8 to 10 years, the average weight gains in kilograms; If postpartum weight cannot be lost, after 8 to 10 years, the average weight will increase in kilograms. For mothers with pelvic floor dysfunction, weight control is also conducive to pelvic floor recovery, but more strenuous exercise should not be used. What mothers need to do is to insist on pelvic floor repair, and you can **g!

Eat a reasonable diet and be active in moderation (walking, yoga, Pilates are recommended). First ** pelvic floor problems and then gradually increase the intensity of **.

Seven points for diet, three points for exercise. Some people can last a lifetime. But laziness is human nature, and once something stops moving, then it is difficult to continue to persevere.

And after exercising for a long time, it is difficult to consume hundreds of kilocalories, but it is likely that 100g of cake will be eaten back in a few bites. Therefore, it is recommended to focus on diet control. Exercise is complementary.

Calculate the energy. Estimate your current daily energy intake. Cut it down somewhat.

Adjust the type of diet. A high-calorie diet needs to be deliberately controlled. Snacks, cakes, deep-frying, etc. require special attention.

During the confinement period, all forms of ** are prohibited. After childbirth, the mother is very weak, and feeding the baby needs to consume a lot of energy and energy, so what you need to do during the confinement period is to have a good rest. Being too early** is not good for your health.

The tonic should be appropriate, and refuse to supplement the high-calorie diet, otherwise it will become a burden in the future.

6 weeks to start according to your condition**. 6 weeks after giving birth is a critical juncture, this period is also called the puerperium, and it is also necessary to go to the hospital for a postpartum physical examination. Depending on the results of the examination and your own recovery, you can start gradually**.

Breastfeeding is one of the healthiest ways to do it.

Postpartum yoga not only promotes physical recovery but also helps strengthen one's own physique. And it can also achieve the effect of helping to shape the body in time. Quickly eliminate fat on the body and achieve the benefits of restoring body shape.

But this is not the same as our common yoga, it needs professional guidance and learning.

Postpartum yoga, which is carried out under the guidance of a special person, has a good effect.

For exercising after caesarean section, it is recommended to do some simple exercises when the wound stitches are removed, and it is not advisable to exercise too early. Especially for people who have pelvic inflammatory disease or pelvic cysts in the past, the body is weaker after childbirth, and the wound is easy to infect, so exercise needs to be more careful.

In general, if the mother recovers well after cesarean section, then after 42 days, she can do some light exercises, such as walking, sitting chest expansion and glute bridge. If you need to do more strenuous exercises, such as running, sit-ups and full-body exercises, you need to wait until 3 months later.

One. Take a walk

In the process of pregnancy, we will inevitably accumulate some fat, proper walking can help us lose fat and also help the recovery of the uterus, the uterus will expel a large amount of blood from the uterine cavity through contraction.

After the cesarean section wound heals, you can start to get out of bed, it is recommended not to exceed 20 minutes at first, and then slowly increase the time, but it is recommended not to exceed 40 minutes each time, and then the time can be increased as the body gradually recovers.

Two. Cat-style stretching

It can help us to enhance the elasticity of the spine and the flexibility of the hips, relieve back pain caused by pregnancy, and help the uterus return to its normal position.

The cesarean section begins after the wound has healed, keeping you on your knees with your arms stretched forward, your thighs perpendicular to the floor, and your instep facing the ground. Inhale is suitable for the spine to sink down and slowly lift the head, arch the back as you exhale, tighten the abdomen, and look in the direction of the qi. Practice three sets a day, each group of about five to ten escorts.

Three. Gluteal bridge

It can improve the stability and flexibility of our pelvis and hip joints, effectively exercise the muscles of the buttocks, and help us slim our legs and lift our buttocks.

It can generally be done 42 days after the caesarean section, lying on your back, with your hands at your sides and your legs bent a little wider than your shoulders. Lift your hips with your feet on the ground and reach the top position, clamp your hips together so that your knees, hips and shoulders are in a straight line. Hold for three seconds and slowly lower it, repeating 3 sets of 15 reps per day.

Four. Chest exercises

Chest exercises can effectively help us improve and restore the elasticity and function of our abdominal muscles.

It can be carried out 42 days after cesarean section, Lu Weizhi maintains a supine lying position, bends his legs and keeps his shoulders at the same width, expands his chest when he breathes deeply, tries his best to contract his abdominal muscles, keeps his back close to the ground for about 5 seconds, repeats after recovery, and exercises three sets a day, about 8 times per group.

After cesarean section, it is necessary to see the recovery level of the wound to clarify the length of repair exercise, which can generally be done after half a month, and some gentle methods can be selected at the beginningFor example, levator ani exercises, walking, abdominal breathing exercises, etc., if the wound returns to normal, the amplitude and duration of exercise can be moderately increased, and the proportion can be mastered to prevent too long and intense exercise. It is not recommended to exercise blindly, especially pure high-energy exercises such as jogging, and positive personal behavior training for pregnant women is first to restore muscle function and restore the situation before pregnancy, so that you can pursue perfection in the real situation.

Normally, until the birth of a child, the abdominal wall will slowly recover, and the rectus abdominis muscle will be aligned with the center line, and it will generally return to the original position within a year to a year. However, if you encounter a deficiency in the abdominal wall, or Gemini, the fetus is too large, the amniotic fluid is too much, and the college students have several productions, etc., you must have a professional postpartum health consultant to guide you on how to better recover the diastasis rectus abdominis in October, and she will let you give practical counseling and learning to help you.

In fact, it is not recommended to exercise with high tenacity within four months after giving birth, many mothers will jog for a long time after giving birth, and urinary incontinence will occur during push-ups, which means that the pelvis is not yet able to withstand the impact of the foot collision with the road plus the gastrointestinal and pelvic internal organs pressing down. You may feel like jogging is good, but you don't see what's going on inside your body, and the lack of pelvic repair and poor pelvic support can cause the body to be further stretched.

After giving birth, the body is relatively weak, so pregnant women should rest more and do not let themselves be overworked. Eat a diet that is rich in nutrients. After giving birth, the most important thing is to ** and shape, these two are synchronized, and the human body does not have a beautiful wireframe, so aerobic exercise ** is carried out together with muscular tissue resistance training.

If there is a standard, you can ask a private trainer to carry out specific guidance in a purpose, and the actual effect will be more significant.

Generally, it is about two months. Care should be taken not to do strenuous exercise. You can do some aerobics, calisthenics, or, sit-ups.

A month later. Be sure to control your emotions, but also pay attention to the method of exercise, try not to pull the wound, and avoid falling.

It should be judged according to individual circumstances, some people can recover after giving birth if the wound heals quickly, and those who recover slowly must wait a few more days; When you first start exercising, be sure to avoid too much exercise, or sports like basketball or soccer that may hit wounds.

Caesarean section is relatively harmful to the mother's body, so pregnant women must stay in bed after cesarean section and eat more nutritious food, so that they can get out of bed and walk as soon as possible. How long does a pregnant woman need to recuperate after a caesarean section before she can exercise?

I am also curious about this problem, because caesarean section is very uncomfortable, it will cause some serious damage to the body of pregnant women, all pregnant women must choose bed rest after caesarean section, and eat more nutritious food, so as to promote the recovery of wounds, but also conducive to health. A month after the caesarean section, the wound on the body of the pregnant woman is basically healed, and the pregnant woman can do some soothing exercises, such as some simple yoga movements, or take a walk after eating. But now strenuous exercise is not able to do strenuous exercise, which may cause the wound to be shredded and make the wound particularly painful.

However, some pregnant women have a slower recovery ability, and it may take up to two months for the wound to heal completely, so pregnant women must exercise according to their physical condition.

Pregnant women are not allowed to do strenuous exercise for three months after caesarean section, and can go out for a walk or jog in the evening, but they are not allowed to do some stretching exercises. Because the wound may not have grown well, even if the outside grows well, but there may still be some damage inside, at this time, it is very uncomfortable to do stretching exercises to damage the internal organs. Pregnant women must wait for their body to fully recover before doing exercise, not too anxious, not too excessive.

When pregnant women exercise, they must do it step by step, and they must grasp the time well, so as not to cause serious consequences because of impatience. The body is very important, and pregnant women must pay attention to their body.

Generally, you have to get out of bed slowly for about three days. It is not good for the mother to get out of bed after a long time. However, do not exercise vigorously, exercise appropriately, and then slowly increase the amount of activity in the future.

You can exercise after a month of recuperation, and at this time the wound has been well recovered, and proper exercise can make the body a little better.

It takes about 42 days for the uterine incision to fully recover after a caesarean section, so you can start exercising after 42 days postpartum.

In the early days, do not do strenuous exercise, generally take a walk, you can take a walk 1 hour after meals, take a walk for half an hour to more than 1 hour, or walk briskly.

If your body has adapted to the intensity of the workout, you can increase the intensity and duration of the workout in the future, such as jogging, cycling, or doing yoga. The above is for reference only, the specific situation needs to be examined in a regular hospital and judged by a professional doctor.

Do not self-diagnose,**.

The recovery time after caesarean section exercise varies according to individual circumstances, and generally it takes at least half a month to move normally. Otherwise, it is easy to cause a wound feeling.

After 2-3 months. The wound of a woman who gives birth by caesarean section is relatively large, and the healing speed will be slower, even if the postoperative is a full moon, the recovery of the wound in the uterine area is not perfect, and if you want to heal completely, it will generally take about 2-3 months. Therefore, if a woman wants to exercise normally after caesarean section, it should be at least 2-3 months old.

For 2-3 months after surgery, you can move appropriately, but avoid doing too strenuous activities.

It is possible to recuperate for about a month, but the caesarean section must wait for the wound to heal before exercising, so as to avoid the wound dehiscence.

After resting for about a month, you must wait for the wound to recover before exercising for a caesarean section to avoid the wound from splitting.