Postpartum mothers need to restore their physical condition to become strong and return to normal quickly in order to take care of their newborn babies. Therefore, postpartum physical exercise is very important for mothers. It helps to achieve a proper shape and figure. Postpartum mothers can start exercising from
Wearing a properly fitting bra and begin exercising before going home. Add new exercises each day, performing each exercise 4 times, 2-3 rounds per day.
- Day 1 Lie flat on your back, bend your knees, and place both hands on your abdomen. Breathe in deeply through your nose, allowing your abdomen to expand, then slowly exhale through your mouth, letting your abdomen flatten.
- Day 2 Lie flat on your back with both legs straight. Extend your arms out to the sides at right angles to your body, then slowly raise your arms straight up until your hands touch, then 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 with knees bent. Lift your head off the floor, and as you lift 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 with your hand). 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 between legs.
- Day 7 Lie flat on your back with both legs straight. Lift your left leg as high as possible, straighten your left knee, and fully extend your left foot. While lifting your leg, use your abdominal muscles. Keep your hands resting beside your body. Slowly lower your left leg and then lift your right leg alternately.
- Day 8 Lie prone on your knees with both legs together. Lift your torso up, tighten your abdominal muscles, then relax your abdomen. Breathe in and out deeply.
- Day 9 Do the same as Day 7, but lift both legs up 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 neck. Slowly lift your head, shoulders, and torso into a sitting position. Keep both legs flat and straight on the floor. Then slowly lean your torso back to the original position.
