Ɛksesaiz we yu gɛt bɛlɛ: Wetin yu nid fɔ no

We yu kam fɔ no se yu de op fɔ bɔn pikin, bɔku kwɛstyɔn dɛn kin kam na yu maynd, nɔto so? Wan pan di big kweshon we plenti pipul get na, "I okay fo eksasaiz fo dis taim?" Sɔm pipul dɛn kin fred se we dɛn de du ɛksɛsayz, dat go ambɔg dɛn pikin. Ɔda pipul dɛn want fɔ no aw fɔ ɛksesaiz sef wan. So tide, lɛ wi tɔk bɔt wetin yu nid fɔ no bɔt ɛksɛsayz we yu gɛt bɛlɛ.

Wetin mek fɔ du ɛksɛsayz we yu gɛt bɛlɛ fayn fɔ yu?

Ɛksesaiz na fayn we fɔ mek yu gɛt wɛlbɔdi ɔl di tɛm we yu gɛt bɛlɛ. Dis impɔtant nɔto fɔ yu nɔmɔ, bɔt i impɔtant bak fɔ di smɔl pikin we de na yu bɛlɛ.

Fɔ tɔk am simpul wan, if yu du ɛksɛsayz kɔrɛkt wan, i go gi yu bɔku bɛnifit dɛn lɛk:

• Bak pen ɛn bɔdi taya kin ridyus. I kɔmɔn fɔ mek bɔku mama dɛn gɛt bak pen insay dis tɛm. Ɛksesaiz kin ɛp fɔ kɔntrol am bɔku bɔku wan.
• I de ɛp yu fɔ kɔntinyu fɔ tinap di rayt we. As yu pikin de gro, di balans we yu bɔdi de balans de chenj, so di we aw yu de tinap kin chenj. Yu kin mek i bɛtɛ wit ɛksesaiz.
• I de ridyus strɛs ɛn rilaks di maynd. Dis na fayn tin fɔ kɔntrol di mud swing we kin kam wit ɔmon chenj.
• I de ridyus di risk fɔ gɛt gestational diabetes , we na wan sik we kin afɛkt bɔku mama dɛn.
• I de mek di trɛnk ɛn stamina we dɛn nid fɔ bɔn ɛn fɔ bɔn pikin go ɔp. I tan lɛk se yu de tren fɔ wan big kɔmpitishɔn.
• I de ɛp yu fɔ wɛl kwik kwik wan afta yu dɔn bɔn pikin.

Udat dɛn nɔ fɔ du ɛksɛsayz? Us sityueshɔn dɛn yu fɔ tek tɛm?

Jɛnɛral wan, uman we gɛt bɛlɛ we gɛt wɛlbɔdi nɔ kin gɛt prɔblɛm fɔ du ɛksɛsayz ɔnda dɔktɔ advays. Bɔt if yu gɛt sɔm kayn wɛlbɔdi prɔblɛm, i go fayn fɔ mek yu nɔ du ɛksasaiz. I impɔtant fɔ tɔk to yu dɔktɔ bɔt dis.

Si di tebul we de dɔŋ fɔ no ustɛm yu fɔ stɔp fɔ du ɛksasaiz ɔltogɛda, ɛn ustɛm yu fɔ tek tɛm du ɛksɛsayz.

Wetin na di ɛksesaiz dɛn we sef we uman gɛt bɛlɛ?

Okay, so lɛ wi luk sɔm sef ɛn rili bɛnifit ɛgzampul dɛn we yu kin du afta yu dɔn gɛt permishɔn frɔm yu dɔktɔ.

Simpul ɛn sef ɛgzampul dɛn

Dis na di ɛgzampul dɛn we dɛn kin advays pas ɔl:

• Fɔ waka kwik kwik wan: Fɔ waka kwik kwik wan fɔ lɛk 30 minit so insay di de, i kin rili fayn.
• Swimin: Di wet na di bɔdi kin ridyus we wata de, we min se dɛn nɔ kin put bɔku prɛshɔn pan di jɔyn dɛn. Dis na fayn ɛgzampul.
• Indo steshɔnari baysikul: Dis na rili sef bikɔs no risk nɔ de fɔ fɔdɔm.
• Yoga ɛn Paylet: Atɛnd klas dɛn we dɛn mek fɔ mama dɛn we gɛt bɛlɛ.
• Layt wet trenin: Nɔ es bɔku wet. Yu kin mek yu mɔsul dɛn strɔng bay we yu yuz layt wet.

Wetin na di Kegel eksasaiz dɛm we wi de tɔk bɔt?

Dis na sɔntin we yu fɔ rili du. Kegel eksasaiz na eksasaiz we de mek di mכsul dεm na yu lכw bכdi strכng, we de sכpכt yu blad, uterus, εn bכwel (pεlvik fכl mכsul dεm).

Imajin se yu de tray fɔ stɔp fɔ pis wantɛm wantɛm. Dis na di mɔsul dɛn na yu bɛlɛ we de tayt. Yu kin tayt dɛn mɔsul dɛn de fɔ lɛk 5 sɛkɔn ɛn afta dat yu kin rilaks dɛn. Du dis lɛk 10 tɛm so insay wan row. Yu fɔ du dis lɛk 5 tɛm insay di de. Dis go mek am izi fɔ bɔn pikin, ɛn i go ɛp yu bak fɔ wɛl afta yu dɔn bɔn pikin.

Ɛksesaiz wit di Bɔl we dɛn kin bɔn

yu go don si bele uman sidon pan big bol (birthing ball). If yu du ɛksɛsayz pan dis, i go mek yu pozishɔn ɛn yu kɔr strɔng. I go ɛp yu pikin bak fɔ go na di rayt pozishɔn. Yu kin du simpul tin dɛn lɛk fɔ rɔk frɔm wan say to di ɔda say ɛn fɔ go ɔp ɛn dɔŋ pan dis bɔl.

Ɛksesaiz dɛn we yu fɔ avɔyd we yu gɛt bɛlɛ

Fɔ yu ɛn yu pikin in sef, i bɛtɛ fɔ lɛ yu nɔ de nia dɛn tin ya dis tɛm.

• Ɛksesaiz fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi: I nɔmal fɔ mek yu gɛt mɔ wet we go mek yu gɛt wɛlbɔdi we yu gɛt bɛlɛ. Na sayn fɔ di pikin we de gro fayn fayn wan. Postpone weit loss te afta di pikin bɔn.
• Nɔ du spɔt dɛn we de mek pɔsin fɔdɔm mɔ: Ski, rayd ɔs, ɛn klaym mawnten. Ivin fɔ rayd baysikul ɔltɛm kin mek yu gɛt prɔblɛm we yu bɛlɛ de gro.
• Spɔt dɛn we kin mek pɔsin kɔntakt in bɔdi: Spɔt dɛn lɛk sɔk, baskɛtbɔl, ɛn ɔki kin gɛt bɔku prɔblɛm fɔ lɛ pɔsin bit yu na yu bɛlɛ.
• Jɔmp ɛn jomp ɛksesaiz: Yu jɔyn dɛn kin gɛt mɔ injuri insay dis tɛm (bikɔs ɔf di chenj dɛn we di ɔmon dɛn de chenj). So avɔyd aerobiks we gɛt ay impak ɛn kikbɔks.
• Ɛksesaiz we yu de ledɔm na yu bak: Fɔ sɔm minit i fayn. Bɔt if yu ledɔm na yu bak fɔ lɔng tɛm, dat kin mek di uterus we de gro kɔmprɛs wan big blɔd vesel (di vena cava), ɛn dis kin mek di blɔd we de gi yu ɛn yu pikin nɔ bɔku.
• Ɔt pasmak: Fɔ ɛksesaiz na say dɛn we wam pasmak, lɛk yoga we wam pasmak, nɔ fayn. Nɔ fɔgɛt fɔ drink bɔku wata.

Tek tɛm wit dɛn tin ya we yu de du ɛksɛsayz.

If yu de bigin fɔ du ɛksɛsayz, mɛmba dɛn advays ya.

• Klos: Wear klos we nɔ gɛt natin ɛn we fayn fɔ yu. I impɔtant bak fɔ wɛr bra we gɛt gud sɔpɔt.
• Shuz: Wear gud shuz we fit di eksasaiz we yu de du.
• Fɔ it: It fɔ lɛk wan awa so bifo yu du ɛksɛsayz. Yu nid lɛk 300 ɛkstra kalori ɛvride we yu gɛt bɛlɛ.
• Wata: Drink bɔku wata bifo yu du ɛksɛsayz, we yu de du ɛksɛsayz, ɛn afta yu dɔn du ɛksɛsayz.
• Go ɔp:We yu grap afta yu dɔn du ɛksɛsayz na di flɔ, tinap smɔl smɔl. We yu tinap wantɛm wantɛm, dat kin mek yu ed ed.

Ustɛm yu fɔ stɔp fɔ du ɛksɛsayz ɛn go to dɔktɔ?

If yu si ɛni wan pan di sayn dɛn we de dɔŋ ya we yu de du ɛksɛsayz, stɔp fɔ du ɛksɛsayz wantɛm wantɛm ɛn tɔk to yu dɔktɔ.

• Blɔd we de kɔmɔt na di vagina ɔ we wata de kɔmɔt.
• Siriv ed pen ɔ yu nɔ de si fayn.
• di pen we nɔ kɔmɔn na di bɛlɛ ɔ di uterin kɔntrakshɔn.
• Bɔrku shɔt briz ɔr chɛst pen.
• If yu fil se yu diziz ɔ yu de fil fɔdɔm.
• Di an, fut, ɔ fes kin swel wantɛm wantɛm.

If yu gɛt ɛni wan pan dɛn tin ya we yu de du ɛksɛsayz, nɔ tink se na nɔmal tin. Go to dɔktɔ wantɛm wantɛm.