Postpartum women often have a helpless sigh: the figure is really ugly. With the enlargement of the uterus during pregnancy, the abdominal muscles will also stretch until the rectus abdominis separates. The uterus gradually degenerates after delivery, but the abdominal wall muscles become loose and difficult to recover, especially for women with stretch marks, and the abdominal wall becomes as inelastic as a deflated balloon. In addition, before and after delivery, for the nutritional needs of children, people constantly ingest all kinds of high-calorie foods, causing fat accumulation in the body and getting fat. For women who give birth in vagina, because the fetal head drops during delivery, the pelvic floor muscles are stretched beyond the limit, the pelvic floor fascia is cracked, the supporting force is weakened, and the vagina becomes slack. In severe cases, bladder and rectum will bulge, and even uterine prolapse will occur. In fact, young mothers need not be so helpless. As long as they insist on postpartum exercise, they can still give you a beautiful body and make you a beautiful mother. 1. Exercise before delivery 10 days 1. Get up activities: Women who give birth through vagina get up within 6- 12 hours after delivery, and can walk around the room at will the next day after delivery. Women who have lateral episiotomy or caesarean section can postpone their activities until the third day after delivery. 2. Postpartum day 1 day, do head-up exercise in bed: lie on your back, put your hands on your abdomen, and lift your head from the pillow. You can do two 8 beats in a row. 3. On the 24th day after delivery, do upper limb exercise in bed: supine with arms horizontally abduction, then adduction, and do two 8 beats. Raise your upper arm above your head and slowly retract it. Do two 8 beats. 4. On the 5th to 9th day after delivery, you can increase the flexion and extension of lower limbs and anal contraction after the above actions: lie on your back, put your hands flat on both sides of your torso, bend your right lower limb to the abdomen, and then straighten it. Do the same for the left lower limb, * * * two 8 beats. In addition, do anal contraction and relaxation rhythmically, and also do two 8 beats. Second, do a whole set of health exercises on postpartum 10 day. The first section of deep inhalation exercise: lie on your back, put your arms straight beside you, inhale deeply first, then exhale, and do four 8 beats. Anal contraction exercise in the second quarter: lie on your back, put your arms straight beside you, and alternately do anal contraction and relaxation exercises. Do four eight beats. The third leg stretching action: lie on your back, put your arms straight beside you, lift your legs in turn, and keep your legs at right angles to your body. Do four eight beats. Section 4 Lumbar and Back Movement: Lie on your back, with your hips and legs slightly relaxed and slightly flexed separately to raise your hips and back and make them leave the bed surface. Do four eight beats. Section 5 Sit-ups: Sit on your back, arms akimbo, legs straight. Do four eight beats. Section VI Waist: Kneeling posture, knees apart, shoulders and elbows vertical. Put your hands flat on the bed surface, rotate your waist left and right, and do 4 8 beats. Section 7 Full-body exercise: Kneeling posture, supporting the bed surface with both arms, exchanging left and right legs, and holding the back high. Do four eight beats. Postpartum exercises such as leg stretching and sit-ups can enhance abdominal muscle tension; Anal contraction can exercise pelvic floor muscles and fascia and improve vaginal relaxation; Chest-knee supine position can prevent or correct uterine retroversion. The above movements are generally three times a day, each lasting about 15 minutes, and the amount of exercise should be gradually increased.