Save your postpartum baggage by learning from Xiao S and using a belly band

Xiao S, an artist who has given birth to three children, has regained her figure amazingly quickly after giving birth. Every time she makes a comeback after giving birth, her figure is as curvy as before giving birth. Xiao S once revealed that a corset was her secret weapon to quickly regain her figure. Canadian media interviewed a senior fitness coach and Lifting expert, who provided 3 tips, one of which was encouraging the use of a postpartum belly belt. In addition to slimming down the belly, this tip can also help correct the looseness of the abdominal muscles caused by stretching, and teach mothers how to get rid of postpartum flabbyness!

Canadian fitness coaches recommend that mothers use abdominal binds and Kegel exercises to help the internal and external abdominal muscles return to their pre-pregnancy state.

Pregnant women are prone to abdominal relaxation. In addition to the overstretching of the skin and muscles caused by the bulging belly, the increased weight of the pregnant uterus can easily increase the pressure on the pelvic floor, causing overstretching and prolapse of the pelvic floor muscles. Huffington Post Canada quoted three methods provided by fitness coach Nikki Bergen, suggesting that mothers use abdominal belts, Kegel exercises and the help of professional physical therapists to exercise loose muscles.

[Abdominal corset + exercise to improve both inside and outside]

Postpartum belly band: There are some countries where women who have just given birth have a tradition of using belly bands, including women in Japan, Latin America and Malaysia. Belly bands can provide support for stretched abdominal muscles, help the uterus contract, prevent back pain (especially in women who have had a cesarean section), help remove excess water from the body, and tighten the buttocks and chest muscles. Use a belly band in the first eight weeks after delivery for better results.

Kegel exercises: Kegel exercises are great for helping your internal organs contract back to their pre-baby state after childbirth. This exercise uses the pelvic floor muscles to help "pull" the internal organs back to their original position. It can also prevent pelvic organ prolapse, which often occurs during pregnancy or childbirth. It is especially important to note that you should not do sit-ups at this time, because the forward movement of sit-ups will increase intra-abdominal pressure and may make the prolapse worse.

Consult a physical therapist: The weight of the uterus during pregnancy exerts long-term downward pressure on the pelvic floor. The pelvic floor is like a hanging net connecting the vagina and buttocks, helping to support the internal organs, prevent urinary incontinence, support the spine, and increase sexual satisfaction. After delivery, consult a physical therapist who specializes in pelvic floor function to help confirm whether your pelvic floor muscles are dysfunctional, confirm whether you can do Kegel exercises correctly, check whether your bladder, uterus and rectum are prolapsed, and the degree of prolapse, and check whether your rectus abdominis is separated, etc.

Perhaps you have not heard of women around you consulting a physical therapist. In fact, in France, the government's health insurance system provides each woman with six appointments with a pelvic floor physical therapist.

Doing Kegel exercises before delivery can help with normal delivery and improve bladder control. Doing them after delivery can help the perineum heal, restore bladder control function, strengthen the pelvic floor muscles, etc.

[Kegel exercises can be done before and after childbirth]

In addition to the Huffington Post report, the American Pregnancy Association also wrote an article recommending Kegel exercises. This exercise is suitable both before and after childbirth. It can help pregnant mothers improve bladder control, reduce the risk of hemorrhoids, and control muscles during childbirth. Doing this exercise after childbirth can help the perineum heal, restore bladder control function, and strengthen the pelvic floor muscles.

The first step in Kegel exercises is to confirm the position of the muscles contracting during the exercise. The easiest way is to try to stop urinating suddenly while sitting on the toilet; or put your fingers into the vagina and feel whether your fingers are clamped and whether the vaginal wall is contracting. When you start doing Kegel exercises, empty your bladder first, then tighten your muscles for 5 to 10 seconds, then relax, and repeat 10 to 20 times, three times a day. When doing this exercise, remember not to move your legs, buttocks and abdominal muscles.