Sport after childbirth. That you can young mom?
What kind of sport is shown and contraindicated young mom. Some sports can be done immediately after delivery.
Many newly baked mothers often really want to play sports after childbirth. This happens for various reasons. There are mothers who actively engaged in sports before pregnancy and do not imagine their lives without it. Naturally, pregnancy and childbirth for them were quite a big pause and they would like to continue their classes. There is another category of moms, the figure of which before and after pregnancy is significantly different and they want to get rid of extra kilograms.
In any case, the question of when you can start playing sports after childbirth, quite relevant.
Sport after childbirth. When you can?
Before giving physical load, the body should consult with a gynecologist and find out how much your body has recovered after pregnancy and childbirth.
The recovery period is different. Someone is already starting to run for the second month after childbirth, and someone needs a longer time to restore. But during the period of recovery, when your belly muscles come in order, you can already gradually prepare for further sports. To do this, we recommend doing walking, walking with the child will be very useful to you both. Yes, and laying a child to sleep, Feeding kid And the need to carry it in the first months in the hands, also give a certain physical activity for you.
Exercises for recovery after delivery
But while your child sleeps, you, for example, can do simple exercises to restore the form. Exercises are performed lying on the back.
First exercise. So, lie on your back, bend the legs in the knees, put the feet on the floor. Strain the muscles of the abdomen and buttocks and press them to the floor. The pelvis at the same time will raise a bit. Repeat the exercise 10 times. Make 3 approaches per day.
Second exercise. Made from the same position as the first. Tighten the stomach and hold it in this position as long as possible, without delaying with breathing. Loosen the voltage and repeat nine times. Exercise should also be done in 3 approaches per day.
Gradually, you can add exercises more complicated, the main thing is that they are aimed at restoring the total muscle tone. If you are worried about the restoration of intimate satellites, then start engage in vombitding.
What kind of sports can be done immediately after delivery?
Passing the recovery period is recommended to begin to deal with the types of sports that do not provide for a strong load. These can be belly dancing, swimming, Aqua Aerobics, Pilates, Walking.
Belly dance
We can say that the belly dance is specially created for women after delivery. It gives enough soft loads and is directed to the problem areas of the abdomen and hips. Stretched skin pulls up and hated cellulite leaves. It should be noted that the belly dance favorably affects congestive processes in the urine system and joints and actively strengthens the pelvic muscles. Another huge advantage of the belly dance is that he favorably affects how on your posture, making it more sensual and feminine. However, the belly dance helps to restore the hormonal background after delivery.
With the belly dance, you, of course, do not achieve a flat abdomen and thin priests, but you can correctly correct the figure and make our own proportions more attractive.
Floating and Aqua Aerobics
Aqua aerobics can be started after a month or two after delivery.
Aqua aerobics is one of the best ways to lead yourself to the tone, the water is the most unique natural simulator, the muscles work with the maximum load, and the body does not feel the voltage. Only after classes appear small muscular fatigue, but it is characteristic of any sports.
The greater plus the pool is also that you can walk there with a child and from early childhood to teach him a swim. For a child it will be very useful.
For aqua aerobics, there will be the most effective classes three times a week. Claims should be carried out in 4 phases: warm-up, heating, intensive part and relaxation. Each exercise is performed 10 times, regularly and consistently.
Pilates classes
Pilates is the safest type of fitness, so you can safely go to the hall to classes. Pilates classes Mildly affect the muscles of the abdomen and thanks to their detailed elaboration of the muscles quickly return to the old form. Exercises for the spine allow you to fix the posture and return her for the same grace.
What kind of sports should not be carried away?
In the first months after childbirth, it should not be engaged in those types of sports that imply a strong actively load.
Such sports belongs to running. Starting to run at first after delivery you give a very big load on the heart, first of all. The body is not yet enough rebuilt hormone for such loads. Another run gives a greater load on the chest, if your baby is breastfeeding, the run can affect lactation.
For the same reasons Active cycles are not recommendedT. Of course, light cycling rides are hardly bad to affect your health and well-being. But from the active ride it is best to refuse. Such loads can be given to their body after a year after delivery, previously consulted with a doctor about this.
By itself that Heavy and Athletics, Large Tennis Classes, Volleyball It is also best to postpone.
Reviews and recommendations of young mothers after childbirth about sports
Rita
Can be engaged in sports only after a month and a half after childbirth, but you will not be before. While kid feed, then we wash it and myself, then scold on the handles. Dress-undress – all this is a decent load on the mother’s organism. Want more? Turn on the music and dance with the baby, he will like it;).
Julia
It depends on the one who considers active physical exertion, what a physical load before pregnancy and what kind of birth. On average after ordinary childbirth, the doctor gives permission to visit the gym / pool after 1-2 months. After the COP – in 3-4 months. For trained mammies or mothers-athletes, dates may be slightly smaller, for those who spread with physical education in grade 1 – a little more. 6 months – possibly in difficult birth.
Svetlana
My personal good gynecologist said:»As sex you will be engaged, so you can, only in reasonable limits.» In fact, you can do when you feel comfortable enough, and of course you need to refrain from large physical.Loads. Once a week will be enough, and then as increasing.And I guarantee that the mother is more beautiful than you will no longer see.
Hope
I professionally engage in horseback. After the first giving birth to the horse, when the child was a month. (Epsotomy was done). After the second birth – in three weeks. When younger was 3 months old, participated in competitions. For about 2-3 months, the form was restored. Now the baby is almost 5 months old, my weight is normal, there is almost no belly (small skin fold), but I don’t give big loads yet, t.To. I breastfeed. So, if you feel okay – forward. Good luck.
And when after giving birth, you started playing sports and what?
