【How to remove "Mommy belly" and "postpartum belly"? 】

1, postpartum through the traditional, mainstream core training, is a very unrealistic thing. (The transverse abdominal muscles have no strength, and a lot of the training is the surface muscles, which seem to be the same thing, but it does not solve the real core problem))

2. Breathing must be re-established, because breathing can help you control abdominal pressure. (By the third trimester, it is already typical chest breathing, and abdominal breathing when breathing correctly is also the most important way to establish the internal transverse abdominal muscles))

3) Learn to re-establish your body posture. (The most common during pregnancy and the postpartum period is pelvic forward movement and excessive forward leaning, that is, the feeling of stomach moving forward, which also involves symptoms such as hunchback, lower abdomen protrusion, knee pain and so on)

4. Don't try to do a whole-body challenging exercise within 4 months after giving birth, if you do that, once there is a problem, it may take more time to make the correct adjustments.

5, postpartum recovery itself needs a time, generally in about 3 months, if you have exercise habits before, the recovery will be faster.

6. Does postpartum recovery have to be within one year? Not necessarily, less than a year is only the best recovery period, as long as the correct functional training is involved, it is never too late.

7, the intervention of postpartum recovery, not only posture and slow pain (although this is the mainstream demand), in fact, the posture of taking care of the baby in your life, family factors, work factors, psychological factors, will affect you.

8, only adjust the pelvis can solve the postpartum recovery is false. (Pelvic adjustment is a range, not just a single pelvis)

9, pubic joint separation, to be clear. Many mothers simply widen the pubic joint, not the pubic joint separation. (As long as you do simple adductor muscle training, you can solve the pain and discomfort very well)

10. Is osteopathy really useful? Some orthopedics can solve the problem, but it must be clear that it is short-term, and not involving other training is short-lived. (Especially all kinds of XXX hospitals for your marketing and words, must pay attention to screening, must not hundreds of thousands of flowers, except for your family has mines)

11. Postpartum mothers with rectus abdominis separation, if it is greater than 5CM, they must seek medical treatment, which belongs to the abdominal wall defect. Smaller than 5CM, greater than 2CM, breathing adjustment can be made. Never go to strength training, especially sit-ups, plank support, and twisting. (Less than 2CM can be done, but I still recommend push-ups to be removed from your sport)