How should the pelvic floor muscles be restored?

Most women's body shapes change dramatically during pregnancy. Their abdomens and hips become bigger, and the sight of their sagging waists after giving birth is heartbreaking. How to regain body shape after childbirth is something every new mother is concerned about. But mothers say they are worried that losing weight will affect breast milk and be bad for the baby. So, how can new mothers lose weight in a healthy way? But don't worry too much. As long as we follow the methods below, it is not difficult to become a hot mom. Dear mothers, please verify the following content.

More sleep can help new mothers regain their figure

New mothers should pay attention. Studies have found that if new mothers do not get enough sleep, they are likely to gain weight, which is particularly detrimental to regaining their body shape.

Researchers found that if a new mother sleeps less than five hours a day when her child is six months old, she will gain an extra 10 pounds when her child is one year old compared to mothers who sleep seven hours a day. Therefore, don’t underestimate these few hours of sleep, they make such a huge difference.

The study also found that if a woman slept less in the year after giving birth than she did six months after giving birth, it would be twice as difficult for her to lose weight. Other studies have also confirmed that reduced sleep time will lead to hormonal changes and increase appetite, which may also be an important reason for their weight gain.

Therefore, experts point out that for the sake of their own and their children's health, new mothers must seriously consider how to increase their own and their children's sleep time. If new mothers want to return to their pre-baby body shape, in addition to maintaining a healthy diet and physical exercise, they should also get two more hours of sleep each day.

Breastfeeding helps new mothers regain their body shape

In response to the fact that some young and beautiful mothers refuse to breastfeed for fear of affecting their body shape, the reporter visited the chief professor of obstetrics. The professor reminded that breastfeeding is not only the best way for babies to survive, but also can reduce the incidence of diseases such as breast and ovarian tumors and iron deficiency anemia in women.

The professor introduced that pregnant women will accumulate 36,000 calories before delivery for use during lactation. If these calories cannot be consumed, they will not only fail to maintain their body shape but may cause obesity. Breastfeeding can consume extra calories in the mother's body, promote metabolism, and reduce the accumulation of subcutaneous fat, thus achieving the goal of weight loss without dieting.

In addition, postpartum breastfeeding can promote the secretion of oxytocin in the mother, which can enhance the elasticity of the suspensory ligaments of the breast and reduce the possibility of breast sagging. The action of the baby sucking the nipple during breastfeeding can also stimulate the mammary tissue in the mother's breasts that secretes milk. The more the mammary tissue receives external stimulation, the more developed it becomes. This is the same as the more muscles exercise, the stronger they become. Therefore, mothers who insist on breastfeeding will have fuller breasts after breastfeeding.

The professor said that the mother's body undergoes complex physiological involution changes after childbirth, especially the involution of the reproductive system. Breastfeeding, especially early breastfeeding, can trigger the posterior pituitary gland to release oxytocin, which helps the mother's uterus recover, helps the mother restore her body shape, and protects the mother from certain diseases.

She reminded that various studies have shown that mothers who breastfeed for even just a few months have a much lower risk of breast cancer than women who never breastfeed. Compared with women who never breastfeed, mothers who breastfeed for more than 25 months have a one-third lower risk of breast cancer. In addition, breastfeeding can prevent ovarian cancer, urinary tract infections and osteoporosis.

Rehabilitation gymnastics helps new mothers get back in shape

Postpartum rehabilitation gymnastics for new mothers can make up for the lack of early postpartum activities, promote the recovery of abdominal wall and pelvic floor muscle tension, are beneficial to body recovery, and can also prevent and treat postpartum urinary incontinence, bladder and rectal prolapse, uterine prolapse, etc., which is beneficial to future physical and mental health and recovery ability.

The posture before doing any movement is the same, that is, lying on your back with your head straight and your chest up. Take a deep breath at the beginning of the exercise, hold your breath during the exercise, and then exhale slowly. Do it 5 to 10 times a day, starting on the second day after delivery, and gradually increase the number and amount of exercise. Here are a few simple movements of postpartum rehabilitation gymnastics:

Abdominal exercise: Lie on your back and raise your arms to both sides of your head parallel to your ears. When you take a deep breath, the abdominal muscles contract, causing the abdominal wall to sink and the internal organs to be lifted upwards. Then exhale slowly and return your arms to their original positions.

Exercises to strengthen the gluteal and lower back muscles: Lie on your back with your hips and knees slightly bent, your feet flat on the bed, and your arms on both sides of your body. After taking a deep breath, lift your hips as high as you can to lift your back off the bed, then exhale slowly and lower your hips back to the original position.

Exercises to strengthen the levator ani muscles: Lie on your back with your legs bent, knees apart, feet flat on the bed, and arms at both sides of your body. Press your legs together forcefully while contracting your anus, then spread your legs apart and relax your anus.

In addition to the above exercises, mothers can contract their anus and hold urine at any time in bed to promote the recovery of pelvic floor muscle tension. Fathers should not look down on their wives. Women who have given birth to children are the most feminine. I hope the above content is helpful to everyone.