Which postpartum exercise has a good slimming effect

The exercises that have good postpartum weight loss effects mainly include Kegel exercises, walking, yoga, swimming, Pilates, etc. These moderate intensity exercises help restore pelvic floor muscle function, burn fat, and are less likely to cause sports injuries.

1. Kegel Exercise

Kegel exercise improves postpartum urinary leakage by contracting and relaxing the pelvic floor muscles, while also activating the core muscles. Perform 3 sets of contraction exercises every day, each lasting 10 seconds, to enhance the strength of deep abdominal muscles. This sport is not limited by the venue and can be safely performed during lactation.

2. Walking

After 6 weeks postpartum, you can start walking slowly for 15 minutes every day and gradually extend it to 45 minutes. Walking can improve cardiovascular function, and when combined with a contracted posture, it can strengthen the repair of rectus abdominis muscle separation. It is recommended to choose a flat road surface and wear supportive sports bras to protect the breasts.

3. Yoga

Postpartum repair yoga focuses on pelvic alignment and spinal extension, and movements such as cat and bull movements and bridge exercises can gently exercise the waist and abdomen. It is safer to choose a professional postpartum yoga course to avoid deep twisting and inverted three-dimensional movements. Practicing three times a week can help improve posture.

4. Swimming

After removing lochia, you can use breaststroke or water walking, as the buoyancy of water can reduce joint pressure. Swimming 2-3 times a week for 30 minutes each time can burn a lot of calories, and it is recommended to keep the water temperature at 28-30 ℃ to avoid catching a cold.

5. Pilates

Instruments Pilates trains deep muscles through spring resistance and has a significant effect on repairing rectus abdominis muscle separation. It should be done under the guidance of a professional coach, with a focus on practicing pelvic rolling, side lying, leg lifting, and other movements, preferably twice a week. Postpartum exercise should be done gradually according to one's own recovery situation. It is recommended to start 42 days after vaginal delivery, and wait for 3 months for cesarean section. Pay attention to replenishing water before and after exercise, and avoid exercising on an empty or full stomach. breastfeeding mothers need to clean their breasts after exercise before breastfeeding. If there is abnormal bleeding or pain, it should be stopped immediately. Ensuring high-quality protein and dietary fiber intake in diet, combined with sufficient sleep, can enhance the slimming effect. It is recommended to regularly review pelvic floor muscle function and, if necessary, combine medical rehabilitation treatment.