Postpartum exercise is an important part that helps tighten all muscles of the body, especially the abdomen, chest, pelvic floor, vaginal muscles, and helps relieve back pain. The exercises should be done as follows:
Vaginal Exercises
By contracting the buttocks and tightening the vaginal muscles, this can be done at any time whether sitting, standing, or lying on your back. It helps tighten the muscles around the vagina. If exercised regularly and sufficiently, it may restore the vagina to a condition close to before childbirth.
Abdominal and Back Muscle Exercises
Lie flat on the floor, place your arms flat beside your body, bend both knees with heels together, breathe in slowly while gradually lifting your hips as high as possible. Hold your breath and keep your hips in the same position as long as possible. Exhale slowly while lowering your hips. Repeat 5-10 times and increase as you gain strength.
Another exercise (should be done after the abdominal surgical wound has healed) is to lie flat on the floor, place your arms flat perpendicular to your body, bend both knees so that your thighs are close to your abdomen, swing your hips and both legs side to side slowly. Do not do it too fast as it may cause back pain. This exercise helps reduce the waist, hips, and fat around the sides of the body.
