How to slowly reduce the deformation of the abdomen in the postpartum?


The following exercises should have professional guidance. In addition, this method does not mean that it can be able to reduce your symptoms. If you have any discomfort, please stop practicing or consult a professional doctor.This method cannot replace medical methods, please learn and reference with caution.


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Why do I look like I am pregnant?

Your body, especially the abdomen, takes some time to fully recover from pregnancy.Even if you have given birth to a child, you may look like you are six months pregnant. Your abdomen will be more softer and softer than you think.

Imagine your abdomen as a balloon, and slowly expand with the growth of your baby.After production, the balloon will not be broken, and it will only leak slowly.So your abdomen may be slow, but it will be stable.

From the moment the baby is born, changes in hormones will cause your abdomen to gradually become smaller.Your uterine shrinks to the sizes before pregnancy. It takes about time.

All cells that expand during pregnancy will begin to release their liquid in the form of urine, vaginal secretions and sweat.Any excess fat you use to feed your baby will start burning, especially when you breastfeed and exercise.But it takes at least a few weeks to see the obvious effect.

After giving birth, there may be a black line and a circle of stretch marks on your belly.

The black line is caused by skin pigmentation. It is usually stretched and slightly separated in your abdominal muscles to adapt to the growth of your baby.This pigmentation line usually disappears within a few months after delivery.

Stretch marks are caused by your body’s rapid growth of the skin during your pregnancy. The abdomen, hips, thighs and chests may be available.

You can’t completely remove stretch marks, but they will fade over time.In the end, these lines will look like a thin stripe that is closer to your skin patient.You may not like your stretch marks now, but after six months, they will look much better.

How long does it take to my abdomen to shrink to normal size?

We have all heard that some new mothers have restored their stories before pregnancy within a few weeks of childbirth.Although this is possible, this is not the case for most mothers.Remember, your body may deform after pregnancy.You may find it difficult to return to the weight or body shape before pregnancy.

Patience is the key.In order to adapt to a full -moon baby, your abdominal muscles need to be stretched for nine months.Therefore, re -tightening the abdomen may take a long time.

The speed and degree of tightening depends on several factors, including:

Your body shape before pregnancy

How much weight gain during pregnancy

Your activity volume

You can’t do anything: Your gene

You may find that the following cases are easier to restore weight:

Your weight increases less than 13.6 kg (2 British stones and 2 pounds), and often exercise during pregnancy


This is your first child

The guidance suggests is that your goal should not be back to your weight before your baby six months before your baby.

How can I lose weight safely to make my abdomen look better?

Breastfeeding may help, especially in the first few months after childbirth.If you breastfeed, you will burn additional heat to produce breast milk -consumes about 500 calories per day.You may lose weight at your pregnancy faster than those mothers who feed the baby with a bottle.

Breastfeeding can also stimulate the secretion of the oxide, shrink the uterus, and promote the recovery of the body.However, if you eat more than consumption, even if you breastfeed, your weight will increase.

It is possible to lose weight during breastfeeding.Your body is very efficient in terms of milk production, so it will not affect your milk production by 1 kg (about 2 pounds) per week.However, if you want to take care of a newborn, you need enough energy.Premature weight loss after giving birth may delay your recovery, making you feel more tired.The particularly important thing is not to try a low -calorie diet.So try to wait until you do postpartum inspection before starting to lose weight.

A healthy diet and moderate exercise will help you maintain your body shape.The following general guidance will help you achieve and maintain your health:

Take time to eat breakfast.

Eat at least five fruits and vegetables a day.

Add a large amount of fiber -rich foods to your diet, such as oats, beans, lentils, grains and seeds.

Each meal includes starchy foods, such as bread, rice, and pasta (preferably whole grains to supplement fiber) or potatoes.

Eat less high -fat and high -sugar foods such as biscuits and cakes.

Pay attention to your portion when eating, the number and type of snacks eaten between the two meals.

There is no correct answer to how many calories you should take every day.How much you need to eat depends on your weight and your activity.

What else can I do to help restore the abdomen before pregnancy?

Exercise can help exercise abdominal muscles and burn calories.If you have been exercising until the end of pregnancy, you can do some mild exercises and stretching exercises from the beginning.

If you stop exercising during pregnancy, or just start your fitness, it is best to start exercise slowly.

Except for fitness, all new mothers can start pelvic floor exercise. Once you feel ready, you can gently tighten the abdominal muscles.This may help you return to your body shape before pregnancy and help your abdomen flat.

When you think you can, you can put your baby in a stroller and take a walk.Go out to help improve your emotions and exercise your body gently.You may find that in your local park, there will be other new mothers pushing the stroller together to exercise.

My abdominal muscles are this normal?

If your abdominal muscles feel relaxed, it may be because pregnancy causes them to excessively stretch.If this is the case, you may also notice the bulge of the upper and lower abdomen of the belly button.

This excessive stretching medical term is abdominal rectus muscle diastolic (RAD).RAD is sometimes described as separation of abdominal muscles.

Your abdomen has four layers of muscles.The top muscle layer is abdominal rectus muscles. The six -piece abdominal muscles we usually say are the rectus muscles of the abdominal rectus.It extends from the bottom of the rib to the pubic bone.This muscle is divided into left and right, and when two halves are opened, RAD will be produced.Shu Qi is separation.

If you have the following situation, RAD will be easier to happen:

Excessive fetal

Twins or multiple fetuses

Abdominal muscle weakness

Pelvic narrow

In the wrong way

Have a history of pregnancy

The baby is in front of the abdomen during pregnancy

To determine whether you have RAD, your midwife should check your belly.If you are not sure if you have RAD, or if you want to check your muscles yourself, you can use the following methods:

Lie on your back, bend your knees, and flat your feet flat on the floor or bed.Put a pillow under your head.

Put your two fingers under the navel.

Gently pressing into the stomach, then slowly raised his head and left the pillow.

You should be able to feel your fingers on both sides of your abdominal muscles.

If you don’t feel anything, start again, use three fingers this time.Repeat this technique until you feel your muscles are sandwiched on your fingers.

Record its finger width.This number is the width of your rectus muscle diastolic.You can repeat the test once a week -as your muscles become stronger, this gap should shrink.

If the gap you feel wider than two fingers, you may have RAD.

The separation gap is usually returned to normal within the first eight weeks after childbirth.If the size of the gap is not reduced, or you worry about it and see your family doctor.Your family doctors may recommend you to a female health physiotherapist, and she will provide you with specific guidance and practice to help you.

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