5 safe and effective postpartum weight loss exercises

5 safe and effective postpartum weight loss exercises

Postpartum women often cannot exercise strongly. Learn immediately 5 effective exercises for mothers after caesarean section to regain their shape without affecting the incision.

An operation is a safety measure that many mothers choose, for health reasons, many mothers are also appointed by doctors to have a caesarean section. In the months after birth, you just have to get acquainted with the role of a mother and have to recover from the surgery. Training to regain postpartum physique as well as building a regular exercise plan is important, but mothers still need to pay attention to abdominal muscles during practice.

The exercises introduced below are very effective but do not rush to abuse it, do too much from the first months after birth. The proper time to start training is usually about 4-6 weeks after the caesarean section and the doctor confirms that the incision has healed completely. At the same time, keep listening and leaving your body and not exceeding your own threshold.

Cardio exercises help burn excess fat quickly

In order to regain a slimmer physique, the village will have to reduce the amount of excess fat accumulated in the body during pregnancy. Performing cardio exercises not only consumes calories quickly and increases flexibility but is also good for the heart, helping to improve resistance and mental comfort.

Mothers after caesarean section can perform gentle exercises such as walking, swimming, cycling. When the body recovers better, it is possible to switch to jogging exercises.
Forward Bend - Exercise exercises leaning forward helps slim waist

Forward Bend is a basic yoga exercise that can be practiced at any time of the day. With this movement, the mother will practice and enhance firm abdominal muscles effectively.

Implementation Guide:

Standing up straight, your legs to your hips are wider than your hips, bending down, your hands straight.
Hold for 10 seconds then return into the original position.
Be careful to keep your back straight throughout the exercise.

Bridge - Exercise to lift belly to lose weight after caesarean section

This exercise is not much impact on the incision, helps the mother postpartum work quietly but still works to tone the whole body effectively.

Implementation Guide:

Lie on your back, shoulders, hips, and feet on the floor, knees bent, widening to the width of your hips. Hands on the floor, both sides of the palms facing down.
Abdominal pain, use of abdominal muscles, hip muscles lift up hips, elevate to the highest possible position, keep the back straight, shoulders not lift off the floor, hold for 10 seconds then return to the original posture.
Lower Abdominal Slide - Helps lower abdominal abdomen, postpartum mother can not be ignored

This exercise is the main purpose of practicing affected muscles after surgery.

Implementation Guide:

You lie on the floor, spine, legs and arms straight.
Use your abdomen and leg muscles to take your right leg straight up for 5 seconds and then lower it to the original position, repeat with the other leg.
This exercise can be done whenever you have free time.

Modified Cobra gently reduces belly for mother after giving birth

Modified Cobra is a gentle postpartum weight loss exercise for lower abdominal muscles.

Implementation Guide:

Lie face down on the floor in the original posture
Then with elbows or palms as a pillar, the elbows are held perpendicular to the shoulders and pressed close to the sides of the ribs, facing up, the neck is stretched as far as possible.
Adjust the inhalation and exhalation of the lower abdomen, like trying to use the abdominal force to lift your pelvic bone off the floor, keeping the position from 30-60s.
Repeat 4-8 times each time.

Note the weight loss exercises for women after caesarean section

You must do warm-up exercises to warm your body before you practice.
Do not exercise too much, can affect the incision and damaged muscles can hardly recover again
The maternal abdominal muscles postpartum or are dilated and have a distance between the muscles together, at least after 4-8 weeks, these gaps are closed. Consult your doctor to make sure that your body condition is completely healthy and ensure to exercise after weight loss.