Sports Tips To Shrink The Stomach After Childbirth To Return To Normal
After giving birth, why is the condition of the stomach still not back to normal, huh? Dear MarshaLova, the condition of the abdomen after childbirth will not return to the size before pregnancy in an instant. Although later the stomach will shrink again, the process takes place gradually. In addition, you also need to do exercises to shrink the abdomen after giving birth. Check out Marsha Beauty review below
During pregnancy, you gain weight not only because of the growth of the fetus, but also because your body is naturally fat. In fact, it is natural for you and the fetus in the womb. As a result, your abdominal muscles stretch, especially as your abdomen continues to enlarge during pregnancy.
It’s a sport to shrink the abdomen after giving birth
Is there any other way to restore the size of the stomach other than silently waiting? Of course there is, namely by exercising as part of postpartum abdominal care. However, not all new mothers can exercise immediately. The reason is that you need to make sure your condition is 100 percent recovered according to the doctor’s recommendation and does not have complications, MarshaLova.
If so, what kind of exercise is suitable for a new mother to do? Because the abdominal muscles stretch during pregnancy, it means you need to target that part. You are not recommended to do crunch immediately because it turns out that this exercise can even make the connective tissue between the abdominal muscles thin and weaken.
Reported from Healthline, you need to start by strengthening the deepest abdominal muscles, the transverse abdominis. This is how you can do this by training the pelvis with the following steps:
Lie down with knees bent and both feet flat with the floor.
Pull the navel inward toward the spine, then lift the pelvis up.
Tighten the buttocks and hold the position for 5 seconds.
Repeat up to 1 set 20 times, then continue to do up to 5 sets.
This way, you can feel the effects within 8 to 12 weeks. Based on the recommendations of the American Council on Exercise, you can do this exercise 2 to 3 times per week.
Another alternative exercise for mothers who can tighten the abdomen after childbirth that you can try for example:
Use both forearms and toes as a focus on the floor and lift your whole body. Pull and hold the abdomen inwards, and tighten the buttocks. Hold this position for 20 seconds and continue to increase the duration as soon as you are able.
Lie on the floor with both knees bent with the thighs perpendicular to the floor. Pull the knees to the chest using the abdominal muscles, then hold for 2 counts. Repeat for 10 times.
Lie down with both legs straight. Then lift both feet off the floor and move each foot up and down alternately (like walking). Make sure that when one foot is on top, the other foot is not sticking to the floor. Repeat 15 to 20 times.
Again, do exercise as part of postpartum abdominal care with a doctor’s recommendation, yes! In addition, you also need to apply a healthy and nutrient -rich diet for optimal results. Moreover, the nutrition from the food you consume will also be received by the little one through the breast milk you give.
Have fun and hope the information about sports for postpartum stomach care above is useful for you, MarshaLova!