What are the best ways to restore your body shape after childbirth?

I often see in TV dramas that after a certain heroine gives birth, she worries that her body shape will change, so she exercises like crazy to get back in shape. In fact, there are many friends in the same situation in real life. They have the same troubles, but they don’t know how to get back in shape. Here are the body recovery exercises we recommend to you:

Week 1

1. Pelvic floor muscle exercise: (From the first day) Practice slow squatting and standing up exercises as many times as possible every day. It can help you eliminate uncontrollable urinary incontinence. It is essential that you continue this training in Week 2. If you had stitches during childbirth, pelvic floor muscle strengthening exercises can also help the wound heal.

2. Foot pedaling exercise: (from day 1) This exercise can prevent leg swelling and improve blood circulation. Use your ankles to bend your feet upward and then downward. You can practice it at any time.

3. Exercises to strengthen the abdominal muscles: (From the first day) A gentle way to strengthen the abdominal muscles is to tighten the abdominal muscles when you exhale, hold for a few seconds and then relax. Try to do this exercise as often as possible.

Week 2

1. Backward bend training

1) Sit up straight with your legs bent and slightly apart and your arms folded across your chest.

2) Exhale, while tilting your pelvis slightly forward and gradually bending your body backward until you feel your abdominal muscles tighten. Hold this position for as long as you are comfortable, breathing normally, then inhaling and sitting up straight.

2. Lateral rotation training

1) Lie on your back with your arms flat on both sides of your body and your palms close to the outside of your thighs.

2) Raise your head slightly, turn your body to the left, and slide your left hand down to your calf. Lie on your back again, rest for a while, and then repeat the above steps on the right side. When you become proficient in it, do it 2 to 3 times on each side, then lie on your back and rest.

3. Forward bend training

1) Lie on your back on a flat surface with your knees bent and your feet slightly apart. Rest your hands on your thighs.

2) Exhale, lift your head and shoulders, and stretch your body forward so that your hands touch your knees. Don't worry if your hands can't reach your knees when you first start, just keep practicing. When you are done, inhale and relax.

I believe that "hard work pays off". As long as friends do the body recovery exercises according to the above methods, they will definitely see results. However, “a ten-foot-thick ice does not form overnight”, so we must never be impatient for quick success. Believe me, as long as you are willing to work hard step by step, your body shape will definitely return to perfect curves.