Pelvic floor exercises

Contracting the pelvis is very helpful for women to restore their body shape after childbirth. Mothers who give birth naturally should get out of bed and move around a few days after delivery, which is beneficial to the body's recovery. Mothers who have undergone caesarean section can do appropriate gentle exercises after the confinement period. The best exercise to contract the pelvis is walking. Postpartum yoga can also help contract the pelvis. In terms of diet, you should pay attention to supplementing foods that are good for bones.

Postpartum pelvic floor exercises

This is the best way for women to reshape their body, but you should pay attention to the time and amount of exercise to allow the pelvis to recover as soon as possible.

1. How long after giving birth can you exercise?

Mothers who give birth naturally can get out of bed and walk around 2 to 3 days after delivery, and do some pelvic contraction exercises after 3 to 5 days. Two weeks after delivery, they can do flexibility gymnastics or stretching exercises.

2. How long can a cesarean section mother exercise?

It depends on the healing of the wound. Generally speaking, you can start stretching exercises after the confinement period, but it is only suitable to do exercises to train the abdominal muscles 6 to 8 weeks after delivery.

What are the best pelvic contraction exercises?

In fact, there are many ways of exercising for women to restore pelvic movements after childbirth, and the best way is walking.

1. Take a walk

For mothers who are weak after childbirth, walking is low-intensity, easy to do, and is the simplest and most effective way to exercise.

2. Take a deep breath

For mothers who have just given birth, deep breathing can help promote vaginal recovery and prevent uterine prolapse. The mother can lie on her back or side on the bed, inhale slowly, consciously tighten the muscles around the vagina and anus, hold her breath for 1 to 3 seconds and then slowly relax and breathe, repeat 5 times.

How to shrink your pelvis after childbirth

(1) Choose a mattress with appropriate hardness.

If the mattress is too soft, the body will fall when sleeping. If it is too hard, it may put pressure on the pelvis and cause it to tilt. Therefore, new mothers should choose a mattress with moderate hardness. In addition, new mothers can also alternate between lying on their side or on their back to help the pelvis recover.

(2) New mothers should put down their crossed legs when sitting.