1. Rectus abdominis recovery training:
-Sit-ups: Lying on the floor with your feet bent and your hands crossed on your chest or behind your head. Lift the upper body with the strength of abdominal muscles, and then slowly put it down. You can try a few times less at first and increase gradually.
-Flat support: Push-up posture, but elbows are bent at a 90-degree angle and the body is kept straight. Support your body with abdominal muscles, keep this posture for a while, and then relax.
2. Pelvic floor muscle recovery training:
Kegel exercise: contract pelvic floor muscles, contract muscles like stopping urine flow, and then relax. You can try to do 10 times a day at first, and gradually increase it to 30 times a day.
-Bridge sports: Lie on the floor with your feet bent, put your hands at your sides, lift your hips with the strength of your hips and abdominal muscles until you form a straight line from your shoulders to your knees, and then slowly put them down.
In addition, there are some other suggestions that can help you better carry out the recovery training of rectus abdominis and pelvic floor muscles:
-Stick to the correct posture: No matter standing, sitting or lying down, keep the correct posture and avoid excessive force or unnecessary pressure.
-Avoid strenuous exercise: During the recovery period, avoid strenuous exercise or heavy load activities, so as not to cause extra stress or injury to muscles.
-Seek professional guidance: If you are not sure how to carry out these trainings correctly, or have other health problems, you'd better consult a professional physiotherapist or doctor.
Remember, everyone's physical condition and recovery speed are different, so we should make a suitable training plan according to our own situation and gradually increase the training intensity and frequency.