Postpartum exercises help to lose weight and improve posture, but should only be performed after the release of the obstetrician due to the risk of reopening of the cesarean section or episiotomy. However, Kegel exercises can be performed soon after delivery and are indicated to combat urinary incontinence and improve intimate contact. Here's how to do kegel exercises.
Water exercises, such as swimming and water aerobics, should only be started 60-90 days after birth, as water may cause some uterine infection.
The 3 postpartum exercises listed below can be done at home and are very useful for losing belly because they strengthen the abdominal muscles and are also very useful for preventing and treating back pain caused by sagging belly and bad posture. Read more in: How to strengthen the abdomen after delivery.
Exercise 1 - Abdominal with ball
In this exercise you should stand in the position that shows the image 3 for 1 minute, always contracting the abdominal muscles.
Exercise 2 - Bridge
You should lie on your back and then raise your hips from the floor, as picture 1 shows, but do not lean your butt on the floor. You should do this exercise continuously for 1 minute.
Exercise 3 - Board
You should lie on your stomach and then raise your body while maintaining the support, supporting only the forearms and the tips of the feet. You should stand in this position for 30 to 60 seconds. Watch the video to know how to do:
As soon as you finish one exercise, you should start the other, totaling 3 minutes of exercise. In the first days the 3 minutes are enough, but over time it is necessary to increase the duration of the exercise.
These exercises are great for the postpartum period because they do not spend a lot of calories and so should not interfere with breast milk production, not disrupting breastfeeding. But if you feel any discomfort or there is blood loss through the vagina, you should stop exercising immediately, and inform the doctor of this situation.
Other solutions to strengthen the belly after childbirth
- Use tape
The woman can use an abdominal strap since it gives more safety when moving and improves the appearance of the silhouette. However, you should avoid strapping at all times, especially during exercise and while sleeping, as it prevents the belly muscles from contracting and slows recovery. Here are some sample belts: Postpartum modeling belt.
In addition, you should not use modeling belts with the intention of thinning the waist and losing abdominal fat, since they actually prevent the natural contraction of the muscles of the abdomen and cause weakness and flaccidity in the belly. See when should you wear a belt on a modeling belt?
Maintain good posture
For the belly to become harder it is necessary to maintain a correct body posture daily, keeping the belly contracted, making force in the abdominal area and, taking the navel to the back. This contraction should be maintained constantly, as if the woman were shrinking slightly.
- Do surgery
When the woman keeps her abdomen very flaccid and has back pain, even doing physical exercise, maintaining a good posture and moderating the use of the strap, it may be necessary to perform a tummy tuck.
In this surgery, in addition to sewing the belly muscles, repositioning the abdominal wall, also removes excess skin and belly fat. Read more in: Tummy Tuck.
Read too:
- Postpartum feeding
5 Simple Tips to Lose Belly Fat
