The female star is Superman, and the recovery speed of pregnancy and birth can be said to be carried out at double speed.
Satomi Ishihara, known as "human high-quality women", "goddess of all people", and "desperate three women", officially returned after giving birth more than three months ago.
She was not idle throughout her pregnancy, she has been filming and recording variety shows, and there are still a few days spent in the isolation and observation of the new crown, and she only rested for a total of 14 days.
When she was more than 8 months pregnant, she also participated in the Japanese Oscars and won the award for Best Supporting Actress.
How hard to fight!
Seven days before giving birth, I also recorded the last variety show announcement on my stomach.
Let's just say that this is like a mother-to-be who is about to give birth.
After recording the variety show, he officially waited for delivery on April 20, and the child was born on the 12th.
After that, it was reported by Japanese media that it was paid 15 days after giving birth, which will set a new record for the fastest actress to come back after giving birth in Japan.
Ememem~ actresses are already so rolled?!
35-year-old child, 15 days of rapid comeback, how good the state is, just look at the picture to know!
This cute in front of the camera is still so cute~
Women from pregnancy to childbirth, like a big battle in life, how much hard work to pay, mothers empathize.
After the baby is born, the focus of mothers is basically on the baby, to slowly adapt to the new identity, to face various sudden challenges.
While paying attention to the healthy growth of the baby, mothers should also take time out to pay attention to themselves and do a good job of postpartum repair.
Of course, the problem of postpartum body shape is naturally the focus of mothers' attention, muttering meat on the belly, flat and wide PP, thick legs...
With a body like blowing a balloon, all kinds of clothes before giving birth can hardly be stuffed into the huge self after giving birth.
These changes are a reminder to lose weight as soon as possible back to the way you looked before giving birth.
Mothers must not be anxious, don't arrange jumping exercises and running for themselves as soon as they come up, want to hurry up to shake the meat, understand their physical state, and scientifically slim down + shape, in order to achieve twice the result with half the effort.
First, how to do postpartum exercise?
After all, after being pregnant in October, there are many changes in the body that you can't see, such as:
1) Due to the influence of progesterone, the body tissues become loose and soft after childbirth.
2) From pregnancy to the birth of the pelvic floor muscles will be extremely stretched and become very relaxed, and some mothers will have the embarrassment of leaking urine as soon as they sneeze.
3) After childbirth, the uterus will leave a huge wound that needs to be repaired after a period of rest.
4) Under the pressure of the abdominal cavity during pregnancy, the rectus abdominis muscle is gradually elongated and pulled apart, forming a postpartum separation of the rectus abdominis muscle.
5) During pregnancy, due to the increase of the pregnant belly, the lumbar lordosis increases, the curvature increases, and the mothers have a forward pelvic tilt. After the baby is born, the weight of the body is reduced, the center of gravity changes, and the walking gait will feel unstable. At the same time, the body will also maintain the memory of pregnancy, continue to maintain the forward posture of the pelvis for a period of time, and postpartum low back pain will also come unexpectedly.
6) The pressure on the waist and lower limbs during pregnancy is too great, and the ligaments that are loose after childbirth have not been recovered, resulting in discomfort such as weakness in the waist and knees, and soreness in the waist.
The scientific method is to do postpartum repair first, give the body organs a time to slowly return to their positions, and choose a scientific exercise method step by step according to the physical condition.
Mothers should pay attention to these three types of exercise that must not be done for postpartum weight loss:
The first category: sit-ups that curl the spine, which pushes the abdomen towards the pelvis, causing the uterus to prolapse and slowing down pelvic recovery.
The second category: leg lifting movements with waist susceptibility and abdominal bulge.
The third category: backward bending movements that make the spine strongly stretch and stretch the abdomen, such as the upper dog pose in yoga.
Mothers must pay attention to the importance of postpartum repair, otherwise it may cause embarrassment of urine leakage or pelvic organ prolapse and other unspeakable hidden sensations of the body, which will bring more troubles and embarrassment to subsequent life.
Second, postpartum body problems.
Pay attention to the return of the body to the right position, and the body problem will naturally not be ignored, such as:
1. Mom's buttocks.
This name may make moms feel uncomfortable, as if to remind you of the change in identity, body shape, and a little heartbreaking.
Why do mom buttocks appear?
(1) Fat accumulation, hormone effects.
This is very easy to understand, from pregnancy to postpartum, for the growth and nutrition of the baby, mothers can't wait to eat all the good things, under the influence of hormones, but also to prepare for lactation, the buttocks are easier to accumulate fat, and the mother's buttocks are also here.
(2) Pubic symphysis ligament laxity and childbirth effects.
There is a symphysis pubic band under the pelvis, and during pregnancy it has a gap of about 4-6 mm. For the birth of the baby, the pubic symphysis gap gradually increases.
At the same time, under the action of progesterone, the ligaments at the pubic symphysis gradually become loose, preparing for the birth of the baby. By the time of birth, the gaps will be separated by another 2-3mm, so that the path to the birth of the baby is "spacious" enough.
The relaxation + widening of the ligaments at the pubic symphysis makes the pelvis wider, and the mothers' PP looks wider.
However, mothers do not need to be anxious, under normal circumstances, in 3-8 months after giving birth, the pelvis with a widened pubic symphysis will recover.
But don't be careless, so that mothers can start using a pelvic belt a day or two after delivery.
Application: Wrap below the waist and tighten to the pelvic area. It provides additional support to unstable pelvis and weakened core muscles, helping to avoid or reduce pelvic pain while improving its function
(3) Postpartum pelvic instability.
During pregnancy, the muscles, fascia, and ligaments around the pelvis weaken, the pelvis becomes unstable, and the shape of the hips can also be affected. Moms who want to firm and shape their buttocks, we can do some training to stabilize the pelvis, activate the gluteal muscles, help restart the body sequence, not only beautiful buttocks but also adjust the bad posture after childbirth.
Note: The following training is recommended to be performed 3 months after vaginal delivery and 6 months after caesarean section.
Action 1: Fishtail style
Method:
1. Prone support, right leg up, foot ball hook back, first outward, then abduction.
2. Inhale back to the right and complete 20 times *3 sets. Instant activation of the buttocks.
Movement 2: Pyramid style
Method:
1. Eight 90 degrees outside the feet, take a small step forward in turn, keep the abdomen closed, and the spine will naturally stretch.
2. As you inhale, squat with your knees bent, your knees pointing to your toes, while your center of gravity leans back on your heels.
3. Exhale, clamp the hips upright, straighten the pelvis, and complete 20 times *3 sets.
2. Mommy belly.
Almost all mothers have the same feeling, and the belly bulging after giving birth is like a baby, so it is also called mommy belly.
There are some reasons for this:
(1) Edema. Although it has been delivered, the fluid accumulated during pregnancy can cause the mother to form edema, and it will take several weeks for the fluid to balance with the body
(2) Rectus abdominis muscle separation. When the pregnant belly enlarges, the rectus abdominis muscles on both sides of the abdomen will be opened by the gradually enlarged uterus and opened to the sides to form a separation of the rectus abdominis muscles, and the abdomen will also become loose.
(3) The time the body needs to be repaired. After giving birth, the body's organs need to move from the old balance to the new one, and it takes about 42 days to return to pre-pregnancy levels.
(4) Progesterone effects. The delayed effects of progestin can also destabilize the body, keeping the connective tissue and muscles of the abdomen in a loose state, and also making the stomach look loose
If you want to quickly take back your mommy belly, you can wear lightweight compression tightening underwear after giving birth, she can help drain the fluid accumulated in the body as soon as possible to eliminate edema, and at the same time carry out some repair training to help the loose belly retract.
Note: The following training is recommended to be performed 3 months after vaginal delivery and 6 months after caesarean section.
Movement 3: Supine transverse abdominal muscles are activated
Method:
1. Lie on your back on the mat surface, bend your knees, step on the cushion surface with the soles of your feet, and keep your lower back on the mat surface. Cross your hands and place them on the opposite side of your waist with your abdomen tightened inward.
2. Inhale, lift the chest upward, and feel the abdomen stretch slightly.
3. When exhaling, move the side waist with both hands and push the side waist towards the navel to better activate the deep transverse abdominis muscles.
4. Complete 3 sets of 20 times in each group.
It can also be done with a towel, wrap the towel on the lower back and side waist, and pull the towel on the opposite side with both hands. Note:
1) During the exercise, keep your lower back close to the mat surface. Before the exercise, you can raise your hips, crunch your abdomen slightly, and push your hips towards your heels to keep your small back firmly on the pad.
2) Press down with your hands close to your side waist to avoid slipping.
3) Keep your abdomen tucked in and avoid completely relaxing your abdomen or bulging your tummy.
Movement 4: Diagonal cat pose
Method:
1. Kneel on the mat surface, hands apart and shoulder width, legs apart and hip width, keep the abdomen tucked, spine extended.
2. As you exhale, stretch your left hand and right leg back and forth. Hold 5 breaths and change sides.
3. Complete 3 sets, feel the side waist slowly tightened, and feel the contraction of the pelvic floor muscles.
Note:
1) Do not lift too high, parallel to the ground, to avoid excessive forward or backward rotation of the femur.
2) Feel the side waist ring and the navel adduction.