How to recover breasts after breastfeeding

Many mothers will find that their breasts become somewhat deformed or even sagging after breastfeeding, which will make their figure worse. Then they need to restore their breasts to their original shape so that their figure can become better and they will not become more inferior. In fact, this effect can be achieved through breast exercises. You need to inhale to expand your breasts.

Postpartum exercise

The previous concept was that you should rest as much as possible within one month after giving birth, or even stay in bed, but the newer concept is that the sooner you exercise after giving birth, the faster your body will recover.

1. Chest exercise (starting on the second day after delivery):

1. Lie on your back with your body flat and your arms and legs straight.

2. Inhale slowly to expand your chest, contract your abdominal muscles, and keep your back close to the ground. Hold for a moment, then relax. Repeat 5 to 10 times.

Effect: It can increase the elasticity of abdominal muscles.

2. Breast exercise (starting on the 3rd day after delivery):

1. Stretch your arms out to the sides, then raise them until your palms meet.

2. Keep your arms straight without bending them, then put them back in place. 3. Repeat 10 to 15 times.

Effect: This exercise can increase lung capacity, restore better elasticity of the breasts and prevent sagging.

3. Neck exercise (starting on the 4th day after delivery):

l. Lie on your back with your body flat and your arms and legs straight.

2. Lift your head and bend forward as much as possible, bringing your chin close to your chest, then slowly return to its original position.

3. Repeat 5 to 10 times.

Function: It can stretch the neck and back muscles.

4. Leg exercise (starting on the 5th day after delivery):

1. Lie on your back with your hands flat.

2. Raise your right leg as high as possible to a vertical angle, with toes straight and knees not bent. Then slowly lower it and switch to the left leg.

3. Finally, bring your legs together, lift them up, and then slowly lower them.

4. Repeat 5 to 10 times.

Function: It can promote the contraction of uterine and abdominal muscles, and restore the legs to a better curve.

5. Hip exercise (starting on the 8th day after delivery):

1. Lie prone, lift one leg, bring the foot close to the buttocks, then straighten the whole leg and put it down.

2. Alternate between the left and right legs and perform the same movements.

3. Repeat 10-15 times, twice a day.

Function: It can promote the buttocks and thigh muscles to restore better elasticity and curves.

6. Pussy contraction exercise (starting on the 10th day after delivery):

1. Lie on your back with your hands flat and your legs bent at right angles.

2. Stand up straight using your shoulders to support your body, keep your knees together, and spread your feet apart, while contracting your hip muscles.

3. Repeat several times, twice a day.

Effect: This exercise can contract the vaginal muscles, preventing uterine and bladder prolapse and vaginal relaxation.

7. Uterine contraction exercise (i.e. knee-chest lying position, starting on the 15th day after delivery):

1. Lie face down on the floor with your knees about 30 cm apart.

2. Arch your body so that your chest and shoulders are as close to the floor as possible, and your waist is straight.

3. Hold for 1 minute.

Effect – This movement helps the uterus return to its normal position.