How to exercise pelvic muscles after giving birth

Many mothers who have just given birth are worried about many issues. After giving birth, your skin becomes worse, your body becomes bloated, your breasts sag after breastfeeding your baby, and more importantly, your vagina becomes loose due to being squeezed during childbirth. In fact, women don’t need to worry too much. As long as they keep exercising and eat a healthy diet, these problems will be solved slowly. Exercising the pelvic muscles will gradually restore vaginal elasticity. Mothers can persist in doing pelvic muscle compression and lifting exercises to slowly regain their previous confidence.

Pelvic muscle compression. Sit or lie down and push your back up and forward, as if you were doing a urinary incontinence exercise. When doing this contraction exercise, count to 4, breathe in a lying position, and then return to the original position. Repeat this action 6 times.

Doing this exercise every time after going to the toilet can help your muscles contract. However, in the first few days after delivery, you should do this exercise as much as possible (at least 50 times a day). After a while, check to see if the strength of your muscles has increased. At the same time, you can try to stop urinating during the urination process. However, it is best not to use stopping urination as a way to exercise your pelvic muscles. This is just a way to check muscle strength.

Rising movement. Imagine your pelvic muscles are like an elevator. Tighten the muscles in your back and front as if you were closing the door of an elevator. Next, imagine raising it to the second floor, tightening your muscles more and more until they reach the maximum limit, and then slowly lowering them. Make sure you don't hold your breath during this time. Push the pelvic muscles as if they were being lowered into a basement, allowing you to better feel the capabilities of the pelvic muscles. But also make sure that when you're done, you push back up, like an elevator moving from the basement to the first floor.

When doing the above exercises, remember not to hold your breath to contract your pelvic muscles. When contracting muscles, we should pay more attention to whether each contraction exercises every muscle fiber and whether the force is fully exerted, rather than simply caring about the number of times. In order to regain the beautiful figure before pregnancy, mothers should insist on exercising more in their free time, so that they can recover faster.