Restore abdominal muscles to help tighten the abdomen after childbirth

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1. Abdominal muscle recovery exercise program

During pregnancy, the abdominal muscles and surrounding connective tissues stretch to make room for the growing baby. The abdomen does not return to its normal shape within a few weeks of giving birth, but it takes many months to recover. New moms need some expert guidance on how to tone their postpartum belly, because regular sit-ups won't fix the problem, may even make the situation worse. .
Anyone who needs to get in shape or wants to lose weight can benefit from abdominal exercises, but abdominal muscle recovery is especially important for women with postpartum abdominal cramps. Most doctors and physiotherapists recommend that mothers who give birth vaginally and without complications wait 6 weeks before starting a formal exercise program, or 8 weeks if you had a cesarean section.
A physiotherapist will guide you to safely activate your six pack abs by performing a series of gentle movements, supported by a towel tightly wrapped around your waist. Tied up like this will strengthen the connective tissue, help the abdominal muscles work normally again to support the core area, and keep your stomach from bulging.
You can also learn to identify and strengthen the transverse abs - the deepest layer of the abdominal muscles, which support the midsection of the body (including the abdomen, hips and lower back). You can feel the transverse abdominal muscles when you pull in your belly (draw your belly button toward your spine) or pronounce the word "hush". New moms need to rely on these muscles to support their bodies when getting out of bed, picking up items from the floor, and performing daily activities without making postpartum cramping worse.

To find a physiotherapist with experience in abdominal rehabilitation, you can ask the medical staff who have taken care of your pregnancy health, or find a reputable fitness center and Ask if the PTs there are trained in postpartum abdominal tightening and pelvic floor muscle rehabilitation. (Pregnancy can also damage the pelvic floor muscles that support your bladder, bowel, and uterus.) It can take several sessions to learn the right techniques, before you can do them alone.

2. Notes on other measures

2.1. Conventional Abs Workout Traditional crunches target the straight abs, also known as the six pack. But after pregnancy, the connective tissue between these bands of muscles stretches, causing each side to separate and no longer support the core (the core area located in the center of the body). Frequent crunches tend to make the muscles tighter, pushing them further apart and stretching the connective tissues, causing them to become thinner and thinner.
2.2. Diet and aerobics A healthy diet and regular exercise can help you lose weight and lose fat. But to flatten and tone your abs, you need to do specific abs recovery exercises.

2.3. Belly belts and harnesses Belly belts and harnesses can assist with posture correction, but will not change the shape of the abdomen. However, if your body is weak and you feel unwell or have joint pain, your doctor may recommend that you wear some type of abdominal support belt for a few weeks after giving birth.
Similarly, if you have a postpartum tummy tuck and cannot rely on your transverse abdominal muscles to support your midsection, wearing a band or belt will help stabilize the muscles in the abdominal wall, while waiting for the connective tissue heals.
2.4. Abdominal Rehabilitation Exercises at Home Videos at home show you how to tone your postpartum belly, fix your postpartum belly, and strengthen your core. Depending on the program, you may also be advised to wear an abdominal trainer to help restore your abdominal muscles and maintain proper connective tissue.
Note, you must perform the exercises correctly to get results. The concern with online programs is that there is no one-on-one coach to tell you if you're doing it right.

3. When can women get back in shape after giving birth?

Depending on how often you do the exercises, you may see significant improvement in 8 - 12 weeks. But everyone's body is different, and it can take weeks or even months of exercises to get your abs and pelvic floor back in shape. Some women have such severe post-partum abdominal pain that surgery is needed to close the separated muscles. In addition, postpartum women also have to spend time trying to lose the weight gained during pregnancy.
Some women are able to regain their pre-pregnancy figure. But many pregnancies lead to permanent changes to the body, such as a softer belly, sagging skin, wider hips, and a thicker waist.
Periodic health check-ups help to detect diseases early, so that there are treatment plans for optimal results. Currently, Vinmec International General Hospital has general health checkup packages suitable for each age, gender and individual needs of customers with a reasonable price policy.
The patient's examination results will be returned to the home. After receiving the results of the general health examination, if you detect diseases that require intensive examination and treatment, you can use services from other specialties at the Hospital with quality treatment and services. outstanding customer service.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: babycenter.com