After giving birth, mothers will feel that they have gained more weight than normal. Exercising with different poses will help restore the body to its original state. It is advisable to start exercising about 6 weeks after giving birth, once the body is strong enough, and after receiving advice from a doctor.
The following 8 exercises are easy poses that new mothers can do
Pose 1
Lie on your back, stretch your legs straight along the body, inhale slowly while tightening the abdomen for a moment. Try to make your lower back touch the floor, then slowly exhale. Rest for a moment and repeat about 5 – 10 times
Pose 2
Lift your head off the floor, try to touch your chin to your chest. While lifting your head, keep the body, arms, and legs straight. This pose reduces the abdomen. Repeat about 5 – 10 times
Pose 3
Extend both arms out to the sides, straighten the arms, lift both arms until both hands meet overhead. Pause for a moment and then lower your arms down to the sides of the body. Repeat 5 – 10 times
Pose 4
Bend your knees, bringing the heels to touch the buttocks, straighten and then lower the legs back to the starting position without bending the knees. Alternate sides, performing once a day. When stronger, increase to twice a day.
Pose 5
Lie on your back, clasp your hands on your chest, prop yourself up to sit without bending the knees, then lie down. Alternate the position of your hands behind your head. Gradually increase to once a day
Pose 6
Lie on your back, bend both knees so that the thighs are close together, feet flat and comfortably apart. Lift the hips, at the same time try to contract both buttock muscles. This pose will help the stitches to contract better
Pose 7
Place your arms beside your body, lift one leg so that it makes a right angle with your body, straighten the leg, then lower it back to its original position. Alternate sides. When stronger, try lifting both legs at the same time. Repeat 5 – 10 times
Pose 8
Lie face down, lift the buttocks so that the knees are close to the chest, keeping the knees about 1 foot apart. Try not to lift the chest. Stay in this pose for about 2 minutes.
