Fit & Firm Postpartum PTP

Postpartum Exercise We can use proper exercise to help break down excess fat, with the following precautions:
<ul>
<li>Consider your physical condition and the type of delivery. If you had a natural birth, you may start exercising once you can walk comfortably, or about 1 month after delivery. For cesarean delivery, you may start exercising about 3 months after delivery (wait until the wound has healed well).</li>
<li>Start with light exercises and gradually increase intensity. Be careful not to impact the abdomen, as it can affect the uterus or surgical wound. If any exercise causes pain, avoid it and do other exercises that can help tone that area.</li>
<li>Avoid jumping and fast movements in the early stages as they can impact the uterus. However, once your condition improves, you can do them. One of the best methods is Floor Exercise, which helps the uterus return to its normal size quickly and tightens the skin, preventing sagging.</li>
</ul>
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<h2>Floor Exercise</h2>
Exercise 1: Shoulder Blade Muscle Exercise
<ul>
<li>Bend down, kneel, place palms on the floor, hands apart, knees close together.</li>
<li>Lower your body almost touching your chest.</li>
<li>Breathe in slowly, breathe out slowly.</li>
<li>Do about 2 sets, 10 repetitions per set.</li>
</ul>
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Exercise 2: Chest Muscle Exercise
<ul>
<li>Sit comfortably with palms facing each other.</li>
<li>Tense your chest muscles by pressing your palms together.</li>
</ul>
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Exercise 3: Triceps Muscle Exercise
<ul>
<li>Sit comfortably with a straight back. Hold a 1-kilogram dumbbell in one hand or use a water bottle as a substitute.</li>
<li>Bend your elbow backward while inhaling, then raise the same arm up while exhaling.</li>
<li>Do 12-15 repetitions per side, alternating sides.</li>
</ul>
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Exercise 4: Waist Exercise
<ul>
<li>Sit upright with legs apart and slightly relaxed inward.</li>
<li>Interlock both hands behind your head, elbows spread out.</li>
<li>Start by leaning to the left, trying to touch your elbow to the floor or your left thigh while exhaling, then swing and lean to the right.</li>
<li>Do the same left-right movement, counting as 1 repetition. Do 12-20 repetitions per set, 2-3 sets.</li>
</ul>
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Exercise 5: Abdominal Muscle Exercise
<ul>
<li>Lie on your back with both knees bent, arms stretched above your head.</li>
<li>Start by swinging both arms up to your knees and hold, count 1-5 silently, then return to lying with arms stretched as before. Exhale while swinging arms to touch knees and inhale while returning to lying position.</li>
<li>Do 15-20 repetitions per set, 2-3 sets.</li>
</ul>
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Exercise 6.1: Hip Exercise
<ul>
<li>Lie on your side, resting your head on one hand.</li>
<li>Bend the leg on the side you are lying on, then lift the top leg while exhaling, lower it while inhaling. Repeat continuously.</li>
<li>Do the same on both sides, 15-20 repetitions per set, 2-3 sets.</li>
</ul>
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Exercise 6.2: Hip Exercise
<ul>
<li>Lie flat on your back with both knees bent.</li>
<li>Breathe normally, then exhale while pulling in your abdomen and pressing your back against the bed. Hold for 3-5 seconds.</li>
</ul>
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Exercise 6.3: Hip Exercise
<ul>
<li>Lie flat on your back with knees bent.</li>
<li>Slowly tense and lift your torso and hips as high as possible, keeping a straight line from chest to knees with a straight back.</li>
</ul>
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Exercise 7: Thigh and Buttock Muscle Exercise
<ul>
<li>Lie on your back with arms spread at shoulder level.</li>
<li>Bend one knee and lift and lower the leg while tightening your abdomen and slightly lifting your buttocks.</li>
<li>Do 15-20 repetitions per set, 2-3 sets.</li>
</ul>
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Exercise 8: Breathing Practice
<ul>
<li>Lie flat on your back with knees bent and both hands on your abdomen.</li>
<li>Take a deep breath in through your nose, allowing your abdomen to expand, then slowly exhale through your mouth, letting your abdomen flatten.</li>
</ul>
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Exercise 9: Shoulder and Arm Exercise
<ul>
<li>Lie on your back with both knees bent, arms close to your sides.</li>
<li>Inhale while raising your arms above your head, then slowly exhale.</li>
</ul>
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Exercise 10: Leg Muscle Exercise
<ul>
<li>Lie on your back with one knee bent and the other leg straight on the floor.</li>
<li>Lift the straight leg to the level of the bent knee.</li>
</ul>
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Exercise 11: Ankle Muscle Exercise
<ul>
<li>Lie flat on your back with both legs straight.</li>
<li>Point both toes upward fully, then slowly press them down fully while keeping legs straight and tensing leg muscles.</li>
</ul>
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Exercise 12: Back Muscle Exercise
<ul>
<li>Lie face down flat on the floor.</li>
<li>Lift your body up while bending your elbows.</li>
<li>Inhale as you lift your body, exhale as you lie face down again.</li>
</ul>
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Daily Posture Tips
<ul>
<li>Lie on your back with a pillow under your knees to reduce back strain.</li>
<li>Do not bend your back when lifting objects; squat instead.</li>
<li>Do not bend your back when picking up your baby from the floor; squat instead.</li>
<li>When breastfeeding, lie down or sit with back support and hold the baby at chest level with arm support at the same height as the mother&#8217;s chest.</li>
</ul>

Postpartum exercise We can use proper exercise to help break down excess fat, with some precautions.

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