How to tighten the looseness below after childbirth

Some new mothers put all their energy on their babies and have no time to exercise, so their birth canal muscles are not adequately strengthened. Doing pelvic muscle training is helpful to exercise the contraction force of the vaginal and external anal sphincters and pelvic floor muscles. New mothers who have just given birth can use the following 6 pelvic muscle training methods to enhance the elasticity and recovery of the pelvic muscles and promote vaginal tightening.

Postpartum vaginal tightening training method:

1. The new mother should put her buttocks on the edge of the bed and lie flat on her back with her legs stretched out and suspended in the air without touching the ground. Press the edge of the bed with both hands to prevent herself from falling. Keep her legs together and slowly lift them up with her knees straight and aligned with the upper body. When the legs are raised to the top of the body, support the legs with both hands to bring them against the abdomen. Keep your knees straight, then slowly lower them and return your legs to their original position. Repeat this 6 times, each time for 10 to 15 minutes, once a day.

2. The new mother lies flat on the bed with her feet shoulder-width apart; bend her knees to straighten her calves; pull her buttocks up as high as possible; then keep the separated knees aligned for about 3 seconds, then slowly separate the knees, and gently lower the buttocks. Do this about 1/0 time each time.

3. Every morning, noon and evening in a fresh air area, take a deep breath and hold your breath, tighten your anus for 10 to 15 seconds, then take a deep breath, relax your anus, and repeat this process. Once you are used to it, you can do it in your daily life. It doesn't matter how often you do it. You can do the above exercise whenever you have time. After a certain period of training, the supporting force of the pelvic muscles will be greatly improved, and the muscles around the vagina will become fuller and stronger, and vaginal relaxation can be cured without medication.

4. Standing exercise: Lie flat on your back with your buttocks placed on the edge of the bed. Stretch your legs straight and outward in the air without touching the ground. Hold the edge of the bed with both hands to prevent yourself from falling. Keep your legs together and slowly lift them up. Straighten your knees and align them with your upper body. When your legs are raised above your torso, support your legs with both hands and bring them close to your abdomen.

5. Keep your knees straight, then slowly lower them and return your legs to their original position. Repeat this 6 times, each time for 10 to 15 minutes, once a day.

6. Pillar exercise: Stand up, separate your legs slightly, contract your two side waist muscles, hold them together, align them with your big feet, turn your legs outward, and then contract your external anal sphincter to move in the direction of lifting the vagina.