Simple exercises for mothers in the first month after giving birth

After giving birth to a baby, besides the happiness of being a mother, the sisters also cannot avoid the worry of losing their color because of their bulky body, big waist, stretchy skin... So to restore health and beauty, how should women exercise after giving birth?

For some women, 1 month of exercise is not the last question or even the last thought. The concern of mothers now is almost entirely for the new baby. In fact, exercising in the first month after giving birth brings many benefits, such as:
Loss of weight gained during pregnancy (if combined with a reasonable diet). Increases energy and builds stamina, making it easier to adapt to the duties of caring for a newborn baby. Restores and tones the abdominal muscles. Reduce stress and prevent postpartum depression. Supports good and deep sleep. Prevention of the risk of deep vein thrombosis and dangerous postpartum complications.

Many obstetricians and midwives recommend waiting 4-6 weeks after giving birth before starting to exercise. If you have a cesarean section, a severe perineal tear, or other complications, it will take longer for you to recover. The American College of Obstetricians and Gynecologists says you can start exercising in the first month after giving birth if you feel better. With your doctor's approval first, you can begin light physical activity. Here are a few simple exercises to get started.

2.1. Light Walking Around the question of how safe and effective postpartum exercise is, light walking is a great option. You can do this exercise alone, or with your baby by:
Have your baby sit in a stroller or sling. Mother and daughter go out for a walk in an open place like a lake, a park, in the early morning or in the cool afternoon. Start with short rides, about 10-20 minutes. As you get stronger, you can accelerate and go longer. Stop and rest when you feel tired. In addition to helping to get back in shape, going for a walk and looking at the surrounding scenery also helps mothers feel comfortable and relaxed, effectively fighting postpartum depression.

2.2. . Pelvic floor tightening (Kegels) Answer to the question "Can I exercise in a month?", experts say you can start pelvic floor exercises (Kegel) as soon as possible. If you have an episiotomy or if your perineum is bruised or swollen, performing pelvic floor tightening exercises will improve blood flow to the area, helping to avoid problems like urinary incontinence. control. In addition to helping to prevent urinary incontinence, Kegel exercises also tighten and tighten vaginal structures that are loose due to pregnancy and childbirth.
Pelvic floor muscles get tired easily, so it's best to do several repetitions throughout the day. Specific steps are as follows:
Lie on your back, knees bent and feet on the floor. Squeeze your vaginal muscles (like you're trying to stop the flow of urine). Hold the position and count for 10 seconds, then release. Repeat the movement 10 times. Try to do 3-4 sets and about 3 times a day. Be careful not to tighten your leg or abdominal muscles. 2.3. . Push-ups Push-ups are a good way to strengthen the muscles of the upper body. If you don't have enough time to exercise in the first month after giving birth, at least do this exercise. The steps are as follows:
Palms face down on the floor, arms slightly wider than shoulders. Bring your knees to the floor, lifting your hips. Keeping your back flat and abs pulled, gently bend your elbows and then straighten them back. Breathe normally while performing the movement. If you're still weak, you don't need to get too low to the floor. Repeat 10 - 12 times continuously, up to 3 times.

2.4. . Head and shoulder lift This exercise helps to tone the abdominal muscles, but you need to be patient for a while to feel the muscles working. It can take several weeks to recover, and how effective exercise is also depends on your pre-pregnancy exercise habits.
Instructions to practice as follows:
Lie on your back, knees bent and hands behind your head. Inhale, when exhaling, tighten your abdominal muscles, relax your back to the floor, lift only your head and shoulders, and fix the core area in the middle of the body. Slowly lower your head and shoulders down. Repeat the entire exercise 8-10 times. 2.5. This is also a good exercise to strengthen your abs, the steps are as follows:
Lie on your back, knees bent and feet on the floor. Inhale and expand your belly. Exhale and lift the tailbone toward the navel, keeping the hips on the floor. Squeeze your glutes, then release. Repeat 8-10 times.

Some cardio exercises, such as brisk walking, will help stimulate the heart rate. When you're just starting out, just go for 5 minutes 2-3 days a week, then gradually increase it to a maximum of 20 minutes or more.
Usually around 4-6 weeks postpartum, you will feel better and have less insomnia. At this point you can do more sets and repetitions to increase the difficulty level, or try more advanced exercises.
Another way to stay active after giving birth is to go to the gym. The exchange and contact with other members both help you have more motivation and reduce stress when taking care of your baby.
Women should listen to their body and feel their energy levels to choose the right time to start, as well as the appropriate form of postpartum exercise. Pregnancy hormones and breastfeeding can affect joints, so you should only exercise gently, avoid intense exercise. If you notice your discharge is more fluid or turns bright red, stop exercising and call your doctor.
To be on the safe side, consult your doctor or physiotherapist before attempting to exercise during the first month postpartum. Doctors will check if the pregnant woman's body condition is suitable for exercise and advise on appropriate exercises to avoid adverse health effects. Each postpartum period will have corresponding appropriate exercise activities, so women need to learn to be able to choose the safest and most effective exercises for themselves.
Vinmec International General Hospital is the address for examination, treatment and prevention of many diseases. This is also a place to visit and screen for obstetric and gynecological diseases, common postpartum diseases that many women trust and choose. Therefore, if you have difficulties and want to recover quickly, you can come to Vinmec for examination and advice on appropriate nutrition and exercise.

Reference source: babycenter.com