Postpartum rectus abdominis training method

Postpartum recovery is a kind of care that all expectant mothers need to do now. The purpose is to restore physical health and try to keep the body in shape. The spine and abdomen are squeezed during the entire pregnancy, and are also injured to a certain extent. In order to better maintain their health and keep their figure better, let's talk about the training methods of the rectus abdominis after childbirth. I hope it will be helpful to mothers!

What is the rectus abdominis muscle?

The rectus abdominis is located on both sides of the midline of the anterior abdominal wall, within the rectus sheath. It is a band-shaped multi-abdominal muscle that is wide at the top and narrow at the bottom. It originates from the pubic symphysis and pubic crest, and the muscle fibers end at the xiphoid process of the sternum and the front of the 5th to 7th costal cartilages. The entire length of the muscle is divided into multiple muscle bellies by 3 to 4 transverse tendons.

The inferior epigastric artery branches off from the external iliac artery above the inguinal ligament, and two veins run along it, running inward and upward, entering the rectus abdominis from the outer edge of the rectus abdominis at the arcuate margin, running between the rectus abdominis and the posterior sheath, ascending to the umbilicus to form terminal branches, and forming extensive communicating branches around the umbilicus with the terminal branches of the superior epigastric artery coming from the upper end of the rectus abdominis.

What are the training methods?

Just one or two exercises are enough to work the rectus abdominis. The key to training your abdominal muscles lies in the intensity of the movements, not the more times the better. For example, if you can do 200 sit-ups at a time, it is not as good as if you can only do 10 sit-ups at both ends. Because being able to do more than 200 reps is a way to train your endurance, it does not significantly increase the thickness of your muscle fibers.

Four exercises to train the abdominal muscles: sit-ups, supine leg raises, sit-ups, and hanging leg raises (increasing intensity in sequence). If you can do 10 to 20 sit-ups, then do leg raises; if you can do 10 to 20 leg raises, then do sit-ups. And so on. Practice three times a week, doing about 3 sets of each exercise each time.

In addition, if the body fat percentage is higher than 10%, the fat will cover the abdominal muscles you have trained. This is why sumo wrestling has no muscles. If you have a small belly, you need to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk briskly for a while in between.