Postpartum exercise
After giving birth, you can use proper exercise to help eliminate excess fat. However, there are precautions to consider:
- Consider your physical condition and type of delivery:
- For a natural birth, you may start exercising when you can walk comfortably, usually about 1 month postpartum.
- For a cesarean section, wait around 3 months postpartum, or until your wound has healed, before starting exercise.
- Start with light exercises and gradually increase intensity. Avoid straining your abdomen, as this can affect your uterus or surgical wound. If you feel pain while performing an exercise, switch to another movement that targets the same area.
- Avoid jumping and quick movements in the early stages, as they can impact the uterus. Once your physical condition improves, you can gradually incorporate these movements. One of the best methods is floor exercises, which help the uterus return to its normal size and tighten the skin, preventing sagging.
Floor exercises
Exercise 1: Shoulder blade strengthening
- Kneel down, place your palms on the floor with your hands apart, and keep your knees close together.
- Lower your body close to your chest.
- Breathe in and out slowly.
- Do 2 sets of 10 reps each.
Exercise 2: Chest muscle strengthening
- Sit comfortably with your palms facing each other.
- Tense your chest muscles by pressing your hands together.
Exercise 3: Tricep muscle strengthening
- Sit comfortably with your back straight, holding a 1 kg dumbbell (or a water bottle) in one hand.
- Bend your elbow behind you while inhaling, then extend your arm overhead while exhaling.
- Perform 12-15 reps per side and switch arms.
Exercise 4: Waist strengthening
- Sit up straight with your legs apart and slightly bent.
- Clasp your hands behind your head, elbows out to the sides.
- Lean to the left, trying to touch your elbow to the floor or your left thigh while exhaling, then swing to the right.
- Perform 12-20 reps per set, for 2-3 sets.
Exercise 5: Abdominal strengthening
- Lie on your back with both knees bent and arms extended overhead.
- Swing both arms up to touch your knees and hold for 1-5 seconds, then return to the starting position. Exhale as you swing up, inhale as you lie back down.
- Perform 15-20 reps per set, for 2-3 sets.
Exercise 6.1: Hip strengthening
- Lie on your side, resting your head on one hand.
- Bend the knee on the side you’re lying on and lift the top leg while exhaling, then lower it while inhaling.
- Perform 15-20 reps per set, for 2-3 sets on each side.
Exercise 6.2: Hip strengthening
- Lie flat on your back with your knees bent.
- Breathe normally, and as you exhale, tighten your abdomen and press your back to the bed, holding for 3-5 seconds.
Exercise 6.3: Hip strengthening
- Lie on your back with your knees bent.
- Gradually lift your torso and hips as high as possible, aligning your chest and knees in a straight line.
Exercise 7: Thigh and buttock strengthening
- Lie on your back with your arms out at shoulder level.
- Bend one knee and raise the other leg up and down. Tighten your abdomen and lift your butt slightly as you raise your leg.
- Perform 15-20 reps per set, for 2-3 sets.
Exercise 8: Breathing practice
- Lie flat on your back with your knees bent and hands on your abdomen.
- Inhale deeply through your nose, allowing your abdomen to rise, then exhale slowly through your mouth, letting your abdomen flatten.
Exercise 9: Shoulder and arm strengthening
- Lie on your back with your knees bent and arms at your sides.
- Inhale while raising your arms overhead, then exhale slowly.
Exercise 10: Leg muscle strengthening
- Lie on your back with one knee bent and the other leg straight on the floor.
- Raise the straight leg to the level of the bent knee.
Exercise 11: Ankle muscle strengthening
- Lie on your back with both legs straight.
- Flex your feet upward fully, then press them down fully as well, keeping your legs straight and muscles tensed.
Exercise 12: Back muscle strengthening
- Lie face down on the floor.
- Lift your upper body while supporting yourself on your elbows (as shown in the image).
- Inhale as you lift up, exhale as you lower back down.
Daily activity tips
- When lying on your back, place a pillow under your knees to reduce strain on your back.
- Avoid bending over to lift objects; instead, bend your knees.
- When lifting your baby from the crib, use your knees instead of bending your back.
When breastfeeding, adopt a lying or sitting position with a pillow supporting your back. Hold your baby at chest level with a pillow supporting your arm at the same level as your chest.
