Exercise after birth

Pregnancy is often shatter the abdomen area - the sole, overloading the belt area and distributed more fat in the buttocks area - dui. After birth, these changes do not affect good health and identity voc mothers in a long time


The process of recovery should focus especially the power, then gradually improve the training system to cardiovascular and fat.

Kegel exercises

The floor of the sole support from the same - bladder - rectum should be strong right from the first week, special effects control bladder function avoid primary capital son is a very good meeting. The dynamic works like trying to stop the primary, kept in 3-4 seconds, 10 seconds rest. On average, and the 10 x 3-4 times daily.

Tap available in a

Appropriate time of about 4-6 weeks after birth when the last period of production logistics. If students need surgery wait 6-8 weeks beginning on the strong stomach.

Group abdomen - belt

Located with pillow, quit the abdomen and lower back down that touches the earth, hold 5 seconds and then release the liquid, carried out on the 10 x 3 (H.1). The abdomen will have recovered gradually and that is pulled back gently layoffs.

The group outside dui

Located a sloping sides, feet slightly below that, on straight legs. Lift the leg, hold 3 seconds and then slowly lowered, each side carried out the operation 10 x 3 (H.2).

Group drumstick

Located a sloping sides, feet on the overlap before the pillow. Directly under the feet, raised about 10cm, hold 2 seconds and then drops, each side carried out the operation 10 x 3 (H.3). This dynamic quite a bit difficult but a few times will be familiar. Dui part in a very vulnerable and nhao rider mothers should try to set for good.

Previous groups dui

Ngửa located, has a leg pillow mild, the other leg raised about 50cm, hold 3 seconds and then slowly lowered, each side carried out the operation 10 x 3 (H.4).

Stretching their hands, feet

Anti-sap on two hands and two on the pillow. Gong light the abdomen, legs stretching straight right and left hand, hold 5 seconds and then drops, changing sides 10 times (H.5). The works are the buttocks, dui and especially after the strengthening of the group lived, and neck.

Volume Strength

After the power is about two weeks can start a durable effort. Gently and most convenient is to walk, for example, am going to be back sunbathe yen instead of sitting in one place. Start walking 15 minutes at least 3 times per week, increasing 5 minutes per week. Until the 45 minutes continuously on the steps faster. After six weeks (about four months after birth) can make the walk as usual. The other option is to go near the pool or cycling, if the conditions of yoga or Pilates for birth mothers.

When a durable power should note boot as the warm - before pulling a mild relaxation as well as cooling - Relax drag light after each session set. The nutrition, drinking water sufficient training to help fulfillment will be better than the fasting too early to lose weight. If you feel pain, blood, dizziness, it must stop and go see a doctor.

Exercise appropriate at each stage to help mothers thinking positive and dynamic. No more feeling "under power, loneliness, communications long" after the birth, the mother will be more confident, contributing to the limited state of anxiety, depression. Most importantly, mothers prepare enough resources to care for children and ready to go back to work four months after birth.