However, everyone who has been there knows that the body shape after giving birth is the most difficult to recover. Many mothers will ask: What is the best way to repair rectus abdominis after delivery? Some mothers will say: I gave birth to a baby for more than 6 months, and the meat on my stomach is still loose? In fact, the recovery of postpartum figure is different from long-term weight loss.
First, the stomach is relaxed, which is the separation of rectus abdominis.
On the surface, pregnancy is not only as simple as expanding the stomach, but also leads to the separation of rectus abdominis. 30%~90% of pregnant women will have different degrees of rectus abdominis separation after delivery. The muscles in people's stomachs are distributed in rows. After the fetus in the third trimester enlarges its belly, it will forcibly pull apart the muscles adjacent to each other.
To a certain extent, muscles can recover by their own elasticity, but if they are overstretched, they will lead to irrecoverability. This is the separation of rectus abdominis, and it is also the reason why it is difficult to recover after delivery. In order to restore the waist and abdomen figure curve, it is not enough to reduce fat alone, but also to restore the separated rectus abdominis.
Second, how to repair rectus abdominis
How to recover the separated rectus abdominis depends on the degree of separation: ordinary rectus abdominis separation can be recovered slowly through professional exercise, but if it is serious rectus abdominis separation, it needs to be recovered through surgery, and specific matters can be treated and consulted directly in the hospital.
Bian Xiao here recommends several exercises to help you recover your rectus abdominis, which you can do every day:
1, intercostal breathing and abdominal breathing (6-8 times in each group, 3 groups in each group)
First, lie on your back on the yoga mat, keep your back close to the ground, put your hands on the ribs on both sides, close your mouth and inhale through your nose, then open your mouth and exhale deeply, which can make a "ha" sound and activate deep muscles in this way. Feel the ribs and chest open when inhaling, and move closer to the middle when exhaling.
Abdominal breathing is the same way to lie on the yoga mat and feel the strength of the abdomen with your hands. The same breathing method, but when inhaling, the stomach muscles expand outward, and when exhaling, the stomach tightens inward. Try to feel the strength of abdominal muscles.
2, standing posture and kneeling posture abdomen (each group 10~ 15 times, each group 2~3 groups)
Stand straight against the wall, with the back of your head, shoulders, back and hips close to the wall, and your feet slightly 30 cm away from the wall. When exhaling, use the lumbar vertebrae to cling to the wall behind you, so that the abdominal muscles can gather inward as much as possible, and let the body return to its original position when exhaling.
Kneel on the yoga mat, straighten your hands, support your body with your legs at 90 degrees to the ground, while your shoulders, arms and legs are at 90 degrees, and your back is straight. When inhaling, the abdomen should be relaxed, and when exhaling, the abdomen should be forcibly folded inward and upward, which will stimulate deep muscles.
3. Flat bracket
This action is very simple, but it can stimulate the core muscles of the waist and abdomen well, and mothers can do what they can. Lie on your stomach and support your body with your hands and feet. At this time, you need to keep several action points: the elbow joint is perpendicular to the shoulder joint. The thighs are slightly open and shoulder-width, and the soles of the feet stand on tiptoe and shoulder-width. Don't shrug, bend over and pout, and keep your body in a straight line.
Important note: Postpartum figure is out of shape, and waist and abdomen are slack, which is mostly caused by the separation of rectus abdominis. If you want to repair rectus abdominis, you need surgery seriously, but the normal one can be recovered through several professional exercises.