Postpartum mothers often feel anxious about changes in their body shape and figure after delivery and significant weight gain. Postpartum exercise will help achieve a proper body shape and figure.
Guidelines are as follows: Wear a properly fitting bra and start exercising before going home. Add new exercises each day, performing each exercise 4 times. Postpartum exercises are as follows:
- Day 1 Take a deep breath, allowing the abdomen to expand, then slowly exhale while flattening the abdomen.
- Day 2 Lie flat on your back with both legs straight. Extend your arms out to the sides at right angles to your body and slowly raise your arms straight up. When both hands touch, slowly lower your arms.
- Day 3 Lie flat on your back with your arms resting beside your body. Slowly lift your knees, raise your torso and hips, then lower your torso and hips back down.
- Day 4 Lie flat on your back, bend your knees, and lift your head off the floor. While lifting your head, also raise your hips.
- Day 5 Lie flat on your back with both legs straight. Slowly lift your head and left knee, and raise your right arm stretched toward the left knee (no need to touch the knee with your hand). Then alternate by slowly lifting your head and right knee and raising your left arm stretched toward the right knee (no need to touch the knee). Repeat alternately.
- Day 6 Lie flat on your back with both legs straight. Slowly bend your left knee, move your left foot close to your buttocks, then straighten your left leg flat on the floor. Slowly bend your right knee, move your right foot close to your buttocks, then straighten your right leg flat on the floor. Alternate sides.
- Day 7 Lie flat on your back with both legs straight. Raise your left leg as high as possible, straighten your left knee, and fully extend your left foot. While lifting your leg, engage your abdominal muscles. Keep your hands resting beside your body. Slowly lower your left leg and then raise your right leg alternately.
- Day 8 Kneel lying face down with both legs together. Lift your torso, tighten your abdominal muscles, then relax your abdomen. Breathe deeply in and out.
- Day 9 Do the same as Day 7 but lift both legs simultaneously, then lower both legs flat on the floor together.
- Day 10 Lie flat on your back with both legs straight and hands clasped behind your head. Slowly lift your head, shoulders, and torso into a sitting position. Keep both legs flat on the floor and straight. Then slowly lean back to the original lying position.
