After giving birth, women notice that unpleasant changes have taken place with their figure. But do not be upset, because if desired, with simple exercises you can achieve the desired forms
Many women are afraid of pregnancy, becauseAre confident that it will adversely affect their figure. Of course, every woman wants to be well-groomed and beautiful, regardless of whether she has children or not, but this is no reason to give up the happiness of being a mother. To return the former forms you will be helped by special exercises after childbirth, aimed at losing weight, lifting and strengthening muscles.
How not to harm the body
Sometimes women are so strongDesire to regain the old figure that immediately after the birth of a child they run to the gym. But you must know that this is the main mistake that should not be allowed. The body after delivery is still weakened, the birth canal is not closed, so overly active physical activity can worsen your condition.
Admissible is only an easy gymnastics, performing it, you can achieve such goals:
- improve mood;
- To take the former figure;
- lose weight;
- Improve physical condition.
Exercises for weight loss after childbirth and strengtheningMuscles are relevant throughout the postpartum period. Before classes, be sure to visit the gynecologist's office, because only a doctor can tell if you are ready for such loads.
We follow the rules
Want to make the most of your workouts?
Learn to properly engage in physical activity, for this, observe the following rules:
- Practice regularly, preferably several times a day;
- Exercise when lying on a hard surface - a floor or a hard mattress;
- Do all the movements smoothly;
- Classes should take place in a well-ventilated room, the optimum air temperature is 18-22;
- Wear comfortable, not embarrassing clothes;
- Before training, visit the toilet;
- It is advisable to start physical activity after breastfeeding.
To make the lessons visible, make themNeed daily. This does not mean that you have to spend whole days in gyms, it's enough to give your body very little time, you can even at home.
Where to start your workouts
If you do not want to harm your body, youShould know how to conduct training and where to start. In the first days after birth, the most important for the female body are exercises aimed at strengthening the muscles of the pelvic floor. They suffer most during the course of labor, and therefore necessarily require restoration.
Not always with a small child there is a desire andTime to play sports, but you immediately notice the beneficial effect of physical activity on your body. Strengthening the muscles of the pelvic floor, you can accelerate the recovery process of the muscles of the perineum and the vagina. Special exercises will help improve the circulation of the pelvic organs, so swelling and bruising will be much faster.
Strengthen the pelvic floor muscles will help youKegel exercises. They are based on tightening the muscles of the perineum, thanks to such simple movements, they are well strengthened. Such actions still help women cope with such ailment as incontinence, because this problem occurs in many young mothers. The muscles need to be cut gradually so as not to harm yourself, if you have unpleasant sensations, you must stop the activity at once.
Exercise of Kegel after childbirth starts fromCompressing the muscles of the anus for a couple of seconds, repeating the action several times. Gradually increase the duration of the session. Then go to the contraction of the muscles of the vagina, such actions are not only faster Restore your body after childbirth, But also make your sex life more saturated.
Get rid of excess weight
Almost every woman after the birth of a childNotices how she gained weight, which does not please the young mother. You can lose weight by adhering to dietary nutrition, but this method is contraindicated for lactating women. In this case, it will be useful to perform feasible physical loads, so the excess weight will go much faster.
Active sports can be done only after a month and a half. Physical activity of a woman after childbirth is possible only after examining the gynecologist and consulting the trainer.
Well, what can I do if I want to regain my former forms faster? Experts recommend to exercise light gymnastics, because with regular performance it is quite effective.
The following set of exercises for weight reduction can be performed already after discharge from the maternity hospital in the absence of complications:
- Lie on your side, bend your knees. Place the palm of the lower arm under the head, with the palm of the other hand rest on the bed. Raise the pelvis and transfer the weight of the weight to the palm of your hand. Perform the exercise on each side from 3 to 10 times;
- Lay your back on the sofa, bend your knees. Alternately with one hand, sliding on the sofa, stretch to the heels. Repeat the action up to 10 times;
- Accept knee-and-wrist pose, while exhaling, simultaneously raise the right hand and right foot, then repeat the same to the other side.
Such exercises will improve the blood flow in the muscles, which will favorably affect your weight.
Strengthening the abdominal muscles
After pregnancy and childbirth, the abdominal muscles suffer greatly, they weaken, lose their elasticity. Exercises for the abdomen after childbirth will help you become the owner of the ideal press.
Do the following:
- Lie on your back, bend your knees. Inhale and exhale air, on exhalation try to maximally strain the muscles of the pelvis. When they are tense, start slowly pulling the navel up, and then pull inward, feeling a strong tension of the abdominal muscles. Exercises for the press after childbirth are also useful because they contribute to the reduction of the uterus;
- Lying on the couch, laying a pillow under your head, bend your knees and draw in the lower abdominal muscles. Hold for a few seconds, then bend your back with an arch;
- Lesson on fitbole. Lay down on your back, grab the ball with your feet and hold it with your feet, put your hands under your back with your hands down. Knees slowly tighten to the chest, lifting the pelvis. Take the starting position without touching the floor ball. Carrying out this exercise on fitbole after childbirth, all movements are performed with the help of a pelvis.
Cindy Crawford Program
It is known that all celebrities care about their appearance. So why do not we take advantage of their secrets? The Cindy Crawford program "A new dimension", Aimed at restoring the figure after childbirth. Specially selected exercises will help you carefully, but at the same time to maximize the desired shape.
All the exercises after the birth of Cindy Crawford divided into three parts:
- 10-minute complex A. It is very convenient to carry out, even being near the child. You can repeat as much as you can;
- Complex B. Before going to this stage, you should work out for a couple of weeks, doing exercises from complex A;
- Complex C. This unit of training is the most effective, it leads to intense fat burning.
To study under the Cindy Crawford program, watch all the videos of such activities.
For the postpartum period is also idealSuch sports as yoga, pilates, swimming. Yoga exercises after childbirth will not only allow you to shape yourself, but will calm the nervous system. Experts recommend that women immediately after birth give up aerobics and running.
Carrying out the feasible physical exertion, you will get an attractive figure, like you had before pregnancy, and, perhaps, make it even better!