Exercises for slimming arms after childbirth. Exercises to lose weight after childbirth or how to lose weight after having a baby. Kegel exercises after childbirth

As a rule, after childbirth, every woman becomes overweight. And to bring your body into shape, you only need an integrated approach. It includes a series of special exercises for weight loss after childbirth.

Such physical activity has a positive effect on almost the entire body of a woman. When performing exercises, metabolism improves, efficiency and mood increase. In addition, they contribute to the normalization of the work of all internal organs, and also relieve stress.

Gymnastics for recovery after pregnancy

All exercises after childbirth can be started immediately. It is desirable to carry out these loads for 10-12 weeks. It is best to start classes on the first day.

It is important to exercise regularly and, if possible, several times a day. Many of them are done in the supine position on a soft surface. Movement should be smooth and clothing should be comfortable. It is recommended to perform exercises only after breastfeeding the baby.

The first exercise for weight loss after childbirth is carried out in the supine position. The legs should be slightly bent at the knees, the feet should be on the surface (beds with a medium hard mattress or soft rug). Place your hands along the body with palms down.

Next, straighten your legs. At the same time, make sure that the knees do not come off from each other, and the toes are strongly compressed. The number of repetitions will be 10 times. This exercise helps to eliminate varicose veins of the lower extremities of the body.

The second exercise after childbirth is carried out in the same position as the first. The technique for its implementation is as follows: you need to raise one leg up and first pull the toe towards you, and then away from you. Movements must be slow. It will be enough to perform 10 repetitions. After changing the working leg.

The third exercise is aimed at working out the abdominal muscles. It is performed in the supine position, with the legs slightly bent at the knees, and the feet slightly apart. Next, place your hands on your stomach. After you need to take a slow breath through the nose and exhale through the mouth.

Such an exercise to remove the stomach after childbirth, you need to perform 10 times. At the same time, it is important to ensure that during inhalation the abdominal muscles tense as much as possible, and during exhalation they are relaxed.

The fourth exercise is also aimed at working out the abdominal muscles. To do this, lie on your side and bend your knees slightly. Next, you should carry out deep and slow breaths-exhalations, as in the previous exercise. It will be enough to do 10 repetitions.

And one more exercise to clean the stomach after childbirth. You need to lie on your stomach, and rest your hands on your elbows. A small and not too soft pillow should be placed under the lower abdomen. It is very important at the same time that the pressure exerted on the chest becomes minimal or non-existent. Because it can cause pain. Next, while exhaling deeply, you need to move your hips forward. And on a deep breath, return to the starting position. It will be enough to perform 10-12 repetitions.

The sixth exercise is aimed at strengthening the muscles of the perineum. It is especially important in the postpartum period, because it helps to eliminate the lack of urge to urinate. But if during childbirth an incision was made or there were gusts, then it is worth refusing to perform such a load until the wounds heal.

To strengthen the muscles of the perineum after childbirth, the exercise is performed as follows: you need to sit or lie down comfortably, then alternately tighten the muscles of the vagina and anus. In the first lessons, you may not immediately be able to do this, but over time you will master the technique of execution. The number of repetitions should be 10-12 times.

You can also try to implement a wave with this muscle group. This load will be an excellent tool in the treatment and prevention of hemorrhoids. An important point in this physical exercise is the relaxation of the lips, palate and tongue. This helps not to strain the muscles of the perineum.

Additional exercises after childbirth for the abdomen

The above loads can be supplemented with exercises for the abdomen after childbirth. The first of these is performed in the supine position. In this case, the head, chest and hips should be in one line, and the legs should be slightly bent at the knees. The lower arm is also slightly bent at the elbow, and the palm is under the head.

Next, the upper arm should be bent at the elbow and rest the palm on the surface at the level of the navel. While exhaling deeply, you need to slightly raise your hips, while leaning on your palm. Taking a deep breath, return to the starting position. The number of repetitions will be 8-10 times for each side.

The next additional exercise after childbirth is performed in the supine position. The legs need to be bent at the knees, and the feet need to rest against the surface. Taking a deep breath, you need to point your socks at yourself and at the same time stretch your left hand to your left leg. As you exhale, return to the starting position and repeat the exercise for the other side.

During physical activity, it is very important to ensure that the chest and heels do not come off the surface. It will be enough to carry out 7-8 repetitions for each side.

Another exercise after childbirth also strengthens the abdominal muscles. To perform it, you need to get on all fours, and place the foot lifts on the floor. Taking a slow breath, you should straighten your knees, and make the main emphasis on the palms and feet. In this case, the back and legs should be even and form a straight line.

Taking a deep breath, return to the starting position. The number of repetitions will be 8-10 times. This exercise not only works out the abdominal muscles, but also tightens the buttocks and leg muscles.

When exercising after childbirth, be sure to drink more water. Because during the period of breastfeeding and physical activity, dehydration of the body occurs very quickly. And this can lead to rapid fatigue. And don't forget to rest.

4.2 out of 5 (5 Votes)

It is generally accepted that during pregnancy a woman should gain from five to ten kilograms. These parameters, as they say, are ideal. In fact, women gain from ten to twenty kilograms in nine months of pregnancy. Of course, 80% of the weight gained is lost in the first two weeks after childbirth. And here we are faced with a sagging tummy and cellulite in the gluteal zone. And this is half the trouble. Due to sudden changes in weight, the skin in the abdomen and chest becomes flabby. It is clear that young mothers begin to complex about their appearance and frantically rush into the Internet to look for ways to lose weight.

Basic rules for losing weight

I would like to immediately note that there are no ways of "emergency weight loss". And if there is, then they are categorically not suitable for new mothers! Especially breastfeeding their children.

Rule number one - a balanced diet

The first and, perhaps, the main rule in the fight for an impeccable figure is proper and balanced nutrition.

Fitness makes your body more beautiful, strong, resilient and athletic. Although without nutrition control, alas, sports are powerless: inflated press cubes will be hidden under folds of fat.

The nutrition of a nursing mother may differ only in cases where the baby has a food allergy. Otherwise, my advice is: eat as during pregnancy, with the only difference being that after childbirth, meals should be frequent, and the portions should be small (200-250 gr.).

Sample menu of proper nutrition for a nursing mother

I want to present my menu, which I followed during and after pregnancy. From personal experience, I was convinced that such a diet increases lactation and helps keep myself in shape.

• Breakfast at 7:30 - oatmeal with nuts, currant juice, raw carrots or an apple.
• Second breakfast at 9:00 - cottage cheese with sour cream, tea with cream.
• Lunch - 12:00 - chicken soup with sour cream, stewed zucchini with boiled potatoes.
• Light snack - 14:30 - tea with cream (without sugar), a slice of dark chocolate.
• Snack - 18:00 - cottage cheese with dried fruits, blackcurrant juice or milk noodles.
• Dinner - 20:00 - boiled fish, steamed vegetables, tea with milk.
• Light snack - warm milk, bread with butter and cheese.

Remember that limiting yourself in food for the first six months after childbirth is fraught with such consequences as: weight gain, early loss of milk, general deterioration of the skin, calcium leaching from the body, deterioration of teeth, nails, hair, emotional discomfort, depression. But don't be too zealous either. You need to eat in moderation.

The second rule is good sleep

For the first three or four months, sleep in any free minute. The child fell asleep - leave household chores, lie down to rest for an hour or two.

Believe me, daytime sleep will drop you a couple of extra pounds.

Sports for young mothers

As for direct sports. Women who are breastfeeding should preferably refrain from playing sports throughout the entire period of feeding. Those who have stitches after ruptures or caesarean sections are not recommended to engage in fitness during the first six months after childbirth.
Do you feel great and can't wait to take care of your figure? Experts advise first to undergo a planned ultrasound of the abdominal cavity, which is done in the second month after childbirth, and only then start playing sports. If the gynecologist does not reveal any problems with your health during the examination, you can safely run to the gym.

Sports should be moderate. Remember that a young mother should not lift a weight that exceeds the weight of her child. Any load can affect lactation or the recovery process of the body.
The first signal to give up fitness may be:

• Reduced milk production at night.
• Smearing spotting.
• Pain in the groin.
• Pain in the area of ​​suturing after caesarean section.
• Increased sleepiness.

The intensity of training for weight loss is chosen by the woman herself, focusing on her own well-being. Although there are recommendations - no more than one hour once a day.
Breastfeeding women and women who have had a caesarean section may benefit from breathing exercises. I will give examples of such exercises at the end of the article.
The ideal time for breastfeeding training is between 9:00 and 11:00 am. This is the time for the baby to rest from the morning feeding, and before lunch there is still time to take a shower and eat by yourself. It is important to consider that milk is formed within thirty minutes after eating.
As I said, overwork is fraught with consequences. You need to start small. For the first time, five minutes of light exercise will be enough, which can include: squats ten times, abdominal exercises fifteen times.
Increase the load by a factor of one and a half.
If you feel that you are getting sick, do not stop abruptly! Calmly reduce the load, moving on to swinging your arms and restoring breathing. If reducing the load did not help and you feel acute pain in the abdominal cavity after training, consult a doctor.

Ten popular exercises for weight loss after childbirth

This article will discuss the most popular exercises for weight loss after childbirth. I want to note that not all of the above exercises are allowed for women who are breastfeeding or who have undergone a cesarean section.
In order not to get lost in the text, pay attention to the pictures that show how to perform each of the exercises ...

Walking

Many athletes say that walking for half an hour is much more effective than a two-hour run. However, not everyone knows that only with the correct walking technique, you can get the desired effect.
The essence of sports walking is the setting of the legs. The foot must be in full contact with the ground. The steps are small and fast. Tighten your glutes and abs as you walk.

half bridge

This is a simple but very effective exercise. By doing it, you strengthen the back of the legs and the muscles of the buttocks.
You can start lying on your back. Bend your knees and put your hands behind your head.
We raise the pelvis. As you lift your lower back off the floor, pay attention to your shoulders and back. It is important to form a straight line between the legs and chest. Returning to the starting position, strain the buttocks and abs as much as possible.
This exercise can be performed with a child, as shown in the figure.

I consider this exercise one of the most effective for spice up our buttocks.

When I started classes, I set myself a small load. I started with ten sets. Every three days I increased the number of approaches by five. So, gradually, I began to perform sixty approaches at a time. Try to fix the body during the ascent and hold for one minute.

Triceps swing

For lactating women, exercises that involve a load on the chest and arms are prohibited. Such exercises can significantly affect milk production.
Therefore, triceps swing is suitable only for those mothers whose babies are bottle-fed.

When you start exercising, take your pulse. It is necessary to monitor the state of your body. Overvoltage must not be allowed. Therefore, watch your breathing (as you exhale, lower your hand, as you exhale, push the dumbbell up).

Sit on a chair, rest your shoulder blades against its back. Grab the dumbbells with your palm facing your face. We raise our hand from the dumbbell, holding the elbow with our free hand. The elbow must not lean forward. Do ten flexions and extensions. Change your hand and repeat the exercise.

There are three ways to get started. Over time, increase the load until you reach thirty sets.

jumping rope

Jumping rope is very beneficial for human health. Thanks to them, the respiratory system is trained, pressure is normalized. They help to strengthen the heart muscles and the walls of blood vessels. In addition, in terms of calorie consumption, jumping rope is not inferior to swimming or running.
You need to start jumping with a rope with a small load - five minutes a day.
After a week of such classes, you can increase the training time until you reach thirty minutes.
If you feel unwell, gradually reduce the rhythm. And then reduce the load.

Press swing

For a tummy tuck, a systematically repeated swing of the press is suitable.
Lie down on the mat, put your hands behind your head, bend your knees. It is important that the elbows are directed to the side and not pressed against the head. Hands must not be clasped.
As you exhale, bend the body forward, straining the lower abdomen.
We repeat the exercise twenty-five times.
The average time for this exercise is one and a half - two minutes.

Squats

The squat is the base exercise of any workout. With the help of squats, you can perfectly work out the muscles of the legs and buttocks. In any weight loss program, women are advised to do squats at least thirty times. A significant load will provide only the correct performance of squats.
Squat down as deep as you can. Jump up without taking your feet off the ground.
Repeat this exercise ten times for three sets.

Mahi

The effectiveness of this exercise is that you can easily work out the front and back of the thigh, large and medium muscles of the buttocks.

Starting position - emphasis on the elbows and knees. The back is straight, the lower back does not sag. We look ahead, there is no need to lift the neck. We start with the right leg. Straighten your leg back and place your foot on your toes. Raise your straight leg, trying to reach up with your heel. Make sure that your back is fixed in one position. Lower your leg and repeat the desired movement ten times.

Dumbbell press

Stand up straight and take dumbbells. The arms are bent at the elbows (see picture). On the exhale we raise the dumbbell, on the inhale we lower it. Do this five times. Doubling the load every week. While doing the exercise, watch your posture. The hand should not fall back.

As I mentioned above, during lactation, the load on the chest should be minimal. To avoid sagging breasts - wear special bras for nursing women. It's even better to sleep in it. After giving birth, it is important to take care of your breasts. Milk stagnation must not be allowed. In order to avoid “bursting” of the chest, you can apply the child more often or hold it back a little. You need to stop feeding gradually - cancel feeding one by one until one remains. In the end, slowly give it up.

The rest should also refrain from such an exercise for the first seven months after childbirth.

plank

The plank is an effective exercise to keep all the muscles of the body in good shape.

The essence of this exercise is to “freeze” above the floor in the correct position for one minute. Support should be only on the hands and toes.
During the exercise, try to strain the muscles of the press and buttocks as much as possible.
Do not bend, the back should be flat for the whole minute.

Lunges

Stand up straight. Hands on the belt. Legs shoulder width apart. We start with the right leg. On the exhale, we take a step forward with giving. On inspiration, we return to the starting position. After completing 10 lunges, change the leg. Now do the same starting with the left leg.
Watch your posture. Do not slouch or slouch during the exercise.

Subtleties you need to know

1. Use the "light shock" method - reduce the time between rest and exercise. So you will achieve results faster.
2. Change exercises from time to time. Thus, you will change the priority in working out different muscles.
3. At the end of the workout, use the "incomplete reps" technique. This will give your body a little relief, but no rest.
4. Alternate the number of repetitions. For example: the first week - ten - fifteen repetitions, the second week - twenty to twenty-five repetitions, the third week - ten - fifteen repetitions. The training program does not change, but the return is greater.
5. Rest-pause is a great method that involves a series of sets with a very short rest interval (ten or thirty seconds).
6. Do the usual exercises for a while. For example, squats for 2 minutes at the end of a leg workout.

Breathing exercises

Breathing exercises are for everyone. It is useful at any time and at any age. If you want to always keep yourself in good shape, put your emotional and physical health in order without a significant burden on the body, breathing exercises will suit you.

Each exercise has a specific name - “palms”, “pump”, “chauffeurs”, etc. When performing the exercise, you need to concentrate only on inhaling. The breath should be deep, sharp and noisy. It's like a loud "sniff". Inhalation through the nose, and exhalation after each breath is arbitrary and imperceptible through the mouth. With a sharp breath, perform the exercise so that your chest is compressed. The most interesting thing is that this gymnastics does not need a large room. It is enough to retire, turn on calm music and set up a pleasant atmosphere for yourself.

According to statistics, after childbirth, every woman has 10 - 15 kilograms of excess weight. To get rid of these unnecessary kilograms, an integrated approach is required, one of the essential components of a weight loss program for young mothers is a set of special exercises that help to lose weight after childbirth. Moderate physical activity has a wide range of beneficial effects: it improves metabolism and thereby increases efficiency, helping to get rid of the kilograms gained during pregnancy, as well as relieve stress, improve the functioning of internal organs and cheer up.

When to start exercising?

Weight loss after childbirth

The first 6 - 7 kilograms of excess weight go away quickly enough (for many women, in about 1 month). But the further process of figure correction is not so fast and cloudless. At this stage, you can count on the loss of 1 kilogram per week, and at this pace, the weight should normalize to the bitter end.

Necessary equipment for training.

Walking is the best exercise for the first 6 to 8 weeks postpartum because it is the best way to combat sleep fatigue and rejuvenate. In addition, while walking, the muscles of the hips are well stretched and the muscles of the pelvic floor are trained, and at the same time blood circulation improves. The best option is to do 2 walks a day for 10 minutes. If there is no one to look after the child, feel free to take him with you in a stroller or a kangaroo bag. Having accustomed the body to walking, you can change the pace while moving. We start (2 - 3 minutes) with a normal walk. Then 5 minutes of fast pace and again 2 - 3 minutes of leisurely walking. Approximately 8 weeks after giving birth, you can increase the duration of the walk to 20 minutes.

After a walk, you need to do several exercises to stretch the main muscle groups.

We keep this training regimen up to 3 months of age of the child.

3 months after childbirth - we strengthen the abdominal muscles (abs)

This chapter provides descriptions of exercises that work the abdominal (abs) and pelvic floor muscles. Before starting the exercises, a small warm-up is necessary - these can be the simplest warm-up exercises or a walk. Of the proposed exercises that help to lose weight after childbirth, you need to choose 3 - 4 of the most convenient. They should be performed 3-4 times a week. Over time, you can add more exercises - gradually complicating the workout.

1. Carrying the ball- This exercise allows you to accurately work out the abdominal muscles. Lie on your back, bend your knees and bring them together. Holding the ball with straight arms, move it behind your head. As you exhale, lift the ball up, and then lower it to your knees. Shoulders and lower back should not come off the floor. Perform 10 - 12 repetitions.

2."Bicycle" with a ball. The use of a fitball increases the effectiveness of this exercise, as it allows you to use the muscles of the lower abdomen. Lie on your back, bend your knees, feet on the floor. Get the ball behind your head, pull your left knee towards you, lower the ball towards it and straighten your right leg, lifting your heel off the floor. Repeat the same, switching legs. While straightening your leg, exhale, pulling your knee to your chest, inhale. Perform 10 - 12 repetitions

3. Twisting. Sit on the ball, place your legs bent at a right angle on the floor. Step forward slowly until your sacrum rests on the ball. Take your bent arms behind your head, spread your elbows to the sides and bring the body into a sitting position. Then slowly move the body back slightly, keeping an eye on balance. Perform 10 - 12 repetitions.

4. Reverse twist. A very effective exercise for the upper abdominal muscles. Lie on the floor with your knees bent on the ball. Tightening your abdominal muscles, hold the ball between your thighs and shins, and then pull it towards you, lifting it off the floor. Slowly lift your shoulders off the floor and reach for your knees. Hold for a few seconds, then slowly lower your shoulders to the floor and lower the ball. Perform 5 - 10 repetitions.

5.forward rolls- This exercise strengthens all the muscles of the middle part of the body and involves the deep muscles. Kneel in front of the ball, put your palms on it, arms should be straightened. Tighten your abdominal muscles, hug your buttocks and roll the ball forward, lowering your forearms onto it. Hold for a few seconds, then return to the starting position. Perform 5 - 10 repetitions.

6.Reverse crunch with ball. This exercise perfectly works out not only the abdominal muscles, but also the muscles of the upper body, since it is performed in the supine position. Lie on your stomach on the ball and, leaning on your hands, roll forward until the ball is under your shins. Roll the ball forward, slowly bringing your knees into your chest. Hold for a few seconds, then slowly straighten your legs, returning to the starting position. Perform 5 - 10 repetitions.

7.Interception of the ball. Lie on your back, making sure your lower back is firmly pressed to the floor. Holding the ball with straight arms, move it behind your head. Raise your arms and legs at a right angle to the body, intercept the ball with your legs and bend them slightly, lower the fitball to the floor. Continuing to intercept alternately with arms and legs, perform 10 - 12 repetitions.

Four months after childbirth: beautiful arms and breasts

In this chapter, you will find a complex and chests that can be performed on a gymnastic ball. Fitball allows you to quickly achieve results, because, sitting on it, you include in the work the muscles not only of the arms and chest, but also of the abdomen and back. In addition, you will need an elastic band long enough to wrap around the ball. It stresses the joints less than dumbbells and allows you to develop flexibility while strengthening target muscle groups. Before training, always do a warm-up to warm up the core muscles.

1. Bicep curl with band This exercise strengthens and tones the arm muscles. For maximum effect, try to perform movements as slowly as possible. Sit on the ball, place your legs bent at a right angle on the tape and spread them shoulder-width apart. Grasp the ends of the ribbon and lift to the waist. The palms are turned up. Slowly raise your hands to your shoulders without taking your feet off the floor. Then just as slowly return to the starting position. Make sure that your hands do not bend at the wrists. Perform 8 - 12 repetitions.

2. Bent over triceps extension with band. Triceps are the muscles in the back of the arm, a problem area for most women. The proposed exercise will help strengthen this area, as well as work out the abdominal muscles. Sit on the ball, place your legs bent at a right angle on the tape. Lean forward slightly from the waist, grab the ends of the tape and lift them to the waist. The palms are facing the body. Slowly straighten your arms back. Then just as slowly return to the starting position. Make sure that the body is always slightly tilted forward. Perform 6 - 12 repetitions.

3. - this exercise strengthens the muscles of the shoulder girdle. Sit on the ball, place your legs bent at a right angle on the tape and spread them shoulder-width apart. Grasp the ends of the ribbon and pull them up to your shoulders. The palms are facing forward. Extend your arms above your head and hold them for a few seconds. Slowly return to the starting position. Perform 6 - 12 repetitions.

4. Press up with a lying tape. This exercise improves the shape of the chest by strengthening all the muscles in this area. Place your shoulder blades on the ball, place an elastic band under them and grab the ends. Shoulders should be parallel to the floor. Spread your elbows to the sides and straighten your arms vertically upwards, tensing the muscles of your chest and abdomen. Return to starting position. Perform 6 - 12 repetitions.

5. . Nothing strengthens and tones the chest muscles like different kinds of push-ups. Performing this exercise on the ball, you additionally work out the abdominal muscles. Lie on your stomach on the ball and walk forward on your hands until the ball is under your shins. The hands should be under the shoulders. Lower your upper body towards the floor, keeping your elbows out to the side. As you exhale, straighten your arms, returning to the starting position. Perform 5 - 10 repetitions.

Five months after childbirth - we strengthen the rear

You have to take into account something - even if all the excess weight gained during pregnancy goes away, then the clothing size may be larger. The pelvis of a pregnant woman expands, and the bones do not always return to their place. It is best to start with the impact on the muscles of the thighs, since these places store most of the extra pounds.

Always start your workout with a small warm-up to warm up your muscles and ligaments. Since the proposed complex contains exercises that affect the muscles of the legs, it is necessary to pay more attention to these muscles when warming up.

1. Wall lunges. Stand with your feet hip-width apart and pinch the ball between the wall and your lower back. Hold it firmly so it doesn't roll down. Lunge forward with your left foot, bending it at the knee at a right angle. We put the right foot on the toe. Push off and return to the starting position, tensing the muscles of the buttocks and the back of the thighs. Repeat with the other leg. Perform 5 - 10 repetitions.

2. . Stand next to the ball with your fingertips on it. Take a big lunge, leaning on the ball for balance. Hold for a few seconds, trying to go a little lower. As you exhale, straighten your leg and return to the starting position. Repeat 5-10 times for each leg.

3. . Hold the ball between the wall and the lower back. Slightly move your legs forward. Bend your knees and squat as if you were going to sit in a chair. Press the ball hard against the wall to control your movements. Hold for a few seconds and return to the starting position. Perform 6 - 12 repetitions.

4. . Stand up straight and raise the ball to chest level. Keeping your back straight, squat until your knees are bent at a right angle. Hold for a few seconds, then lower the ball to waist level and straighten your legs. Perform 5 - 10 repetitions.

5. Bridge. Lie on your back with your feet and knees on the ball. Straighten your arms along the body for support. Rest your heels on the ball and as you exhale, lift your buttocks and hips. Then slowly leaning on your hands, return to the starting position. Perform 5 - 10 repetitions.

6. Foot rotation. Lie on your back, put your feet on the ball. Lift your pelvis off the floor and lift your left leg up, resting your right foot on the ball. Draw 5 small circles with your foot to the right, then to the left. Pull out the sock. Slowly lower your foot onto the ball and your buttocks to the floor. Perform 2-5 reps with each leg.

Six months after childbirth - an attractive back and shoulders.

If during pregnancy you gained the “recommended” 12-16 kilograms of excess weight, then immediately after giving birth you lost about 5-7 kilograms, that is, by the beginning of this program, there were still about 7-10 kilograms left. With a hiking program for the first 2 months and a 3 to 5 chapter exercise routine, you will be close to your pre-pregnancy weight in the next few months. For every 2.5 kilograms above the recommended 16 kilograms, you will need one additional month of training.

By 6 months postpartum, persistent pain in the shoulder and upper back area may become normal. These muscles work every time you lift the baby, the baby becomes heavier, so to ease the pain, you need to strengthen the muscles of the back and shoulders. Always start your workout with a warm-up. Try to end your workout with a few stretches for the major muscle groups.

1. . This exercise strengthens the muscles of the upper lateral part of the back. Sit on the ball, place your legs bent at a right angle, shoulder-width apart. Grasp the elastic band and lift them above your head. Lower one arm to the waist, trying to pull the elbow to the ribs. Return to starting position and lower your other hand. Perform 10 - 12 repetitions in each direction.

2. . This exercise perfectly works out the muscles of the shoulders and upper back. Keep your back straight and stretch the top of your head up - this strengthens the abdominal muscles. Sit on the ball, place your legs bent at right angles on the elastic band and spread them shoulder-width apart. Grasp the ends of the tape with your hands and lift them to your knees. Slowly pull the tape to your shoulders, spread your elbows to the sides. Hold for a few seconds at the end point and return to the starting position. Perform 10 - 12 repetitions.

3. . This exercise strengthens the muscles in the shoulder blades, and also tones all the muscles of the arms, if you return the tape to its original position as slowly as it is stretched. Sit on the ball, place your legs bent at a right angle, shoulder-width apart. Grasp the middle of the band with your hands and straighten them in front of you at chest level. Pull your shoulder blades together and slowly spread your arms out to the sides. Without relaxing your arms, return to the starting position. Perform 10 - 12 repetitions.

4. Butterfly. This movement strengthens the chest muscles. Lie with your shoulder blades on the ball and bend your legs at a right angle. Place an elastic band under your shoulders. Raise your arms up, crossing your wrists and the ends of the ribbons over your chest. Hold for a few seconds, then slowly return to the starting position. Perform 10 - 12 repetitions.

At this stage, it is very important to choose healthy foods and eat 5-6 times a day.

Seven months after childbirth - improving the appearance and health of the legs

The best way to start improving the appearance and health of your legs is with a regular skipping rope. By jumping rope, you will work out all the muscles of the legs very well, and what is very important for such a workout, you need little time and a minimum of preparation. For training, you will need sneakers (it’s better to jump in sneakers, and not in sneakers, or even barefoot, sneakers have a dense sole and it will protect your toes from excessive, unnecessary stress during jumps). It is better to start training with a regular rope without any weights. Please note that while jumping rope, thirst usually appears and therefore you should always have a bottle of water on hand.

Rope exercise rules

1. Do not strain, keep your back straight, stretch the top of your head up. When you jump rope, you often begin to strain too much, while in fact you need to relax so that the body seems to merge into one with the rope. The more relaxed you are, the easier it will be to get into the rhythm of the movement and the better you will feel after your workout.

2. Jump on your toes. To reduce the load on the feet, while jumping, rely only on your fingers to quickly jump up at the moment the rope touches the floor. Remember that you are only jumping over a thin rope, and don't jump too high. Land on your toes, not your heels.

3. Don't look at your feet. When jumping rope, never look at your feet if you don't want to trip. Choose a point at eye level and focus on it.

4. Keep your elbows and wrists close to your body. When jumping, you need to keep your elbows and wrists close to your body to be able to control the movement.

Rope jumping technique

Take the rope, lower your arms along the torso. Keeping your feet together, swing the rope over your head and jump up. Push off the floor not with the whole foot, but only with socks. If necessary, jump slowly until you feel ready to accelerate without losing proper body position.

1. Jump Rope - This high-intensity cardio exercise should be started with 30 second workouts, between which there are pauses. The total duration of the workout is 5 minutes.

2. Keep track of time with a watch with a second hand.

3. Jump for 30 seconds or until you count to 100. When you're done, don't stop abruptly. Do a few side lunges or run in place before moving on to the next interval.

4. Continue alternating between 30-second intervals of jumping and active rest until the 5 minutes are up.

Increase the duration of the intervals. Once you have mastered the above technique, you can start increasing your jumping intervals to 60 seconds, or up to a count of 200. When the jumping and active rest intervals increase to 60 seconds, the entire workout will take 10 minutes.

Be sure to cool down at the end of your workout. Walk around for 3-5 minutes, do a few side lunges or other exercises. Which will make it possible to slowly cool the muscles and restore breathing.

Eight months after childbirth - complex training

In this chapter you will find a set of exercises for training all muscle groups, including many of the exercises you already know from the previous chapters. During a workout consisting of 9 exercises of 10 repetitions each, you will have time to properly work out all the muscles.

Start with a warm-up to prepare the muscles for the main load, and then move on to the main exercises.

1. Side lunges- This exercise speeds up the heart rate and at the same time relaxes the muscles of the back of the thigh. To maintain balance when changing positions, roll the ball behind you. Stand in front of the ball at arm's length. Take a wide lunge to the side with your right foot and shift your body weight to the right, touching the ball with your left hand. Place your right hand on your thigh for support. Shift your body weight to the left on a bent leg, rolling the ball behind you. Perform 10 repetitions in each direction.

2. Mahi with the ball up and down- This exercise combines a squat, which warms up the muscles of the legs and buttocks, and lifting the ball up, which includes the muscles of the back, arms and chest. Stand with your feet slightly wider than your shoulders and lift the ball up. Squat down while lowering the ball down. Then plant your heels on the floor, straighten up and lift the ball up again. Perform 10 repetitions.

3. Ball from side to side- this exercise resembles the movement of a pendulum: right - left, right - left. Make a side lunge, move the ball to the same side. In a smooth motion, lower it through the side down, straightening the leg. In the same smooth movement, transfer the ball to the opposite side, bending the other leg. Similarly, describing a semicircle, return to the starting position. Perform 10 repetitions.

4. Ribbon press up. Sit on the ball, place your legs bent at a right angle on the tape and spread them shoulder-width apart. Grasp the ends of the ribbon with your hands, pull them to your shoulders. The palms are facing forward. Extend your arms above your head and hold for a few seconds. Slowly lower your arms to the starting position. Perform 10 - 12 repetitions.

5. Press up with a lying tape- This exercise improves the shape of the chest by strengthening all the muscles in this area. Place your shoulder blades on the ball, place an elastic band under them and grab the ends. Shoulders should be parallel to the floor. Spread your elbows to the sides and straighten your arms vertically upwards, tensing the muscles of your chest and abdomen. Return to starting position. Perform 10 - 12 repetitions.

6. . Nothing strengthens and tones the muscles of the upper body like push-ups. By doing this exercise on the ball, you work out the abdominal muscles additionally when you tighten them and keep your back straight. Lie on your stomach on the ball and walk forward on your hands until the ball is under your shins. The hands should be under the shoulders. Lower your upper body to the floor, spreading your elbows to the sides. As you exhale, straighten your arms, returning to the starting position. Perform 10 repetitions.

7. Hip lift. In this exercise, you need to include the muscles of the hips and buttocks in order to lift the pelvis up. Lie on your back, put your feet and shins on the ball. Stretch your arms along your torso for support. Rest your heels on the ball and as you exhale, lift your buttocks and hips. Then slowly, leaning on your hands, return to the starting position. Perform 10 repetitions.

8. Leg rotation. Great exercise to strengthen your leg muscles. Lie on your back, put your feet on the ball. Lift your pelvis off the floor and lift your left leg up, resting your right heel on the ball. Draw 5 small circles with your foot to the right, then to the left. Pull out the sock. Slowly lower your foot onto the ball and your buttocks to the floor. Perform 5 reps with each leg.

9. This exercise very well relaxes and stretches the spine in the lumbar region. Lie with your stomach on the ball, then press against it with your whole body, hug it with your arms. Relaxing, lower your fingertips to the floor and stretch forward. Then return to the starting position, rest and repeat again.

Nine months postpartum - interval training

Interval training, during which one part of the body is intensively worked out, then, after 30 seconds of active rest, the other, will add variety to sports.

1. First interval - jumping rope. To properly warm up all the muscles and burn a lot of calories, you start your workout by jumping rope. Start with 30 seconds or count up to 100. At the count of 100, put the rope aside and take a break for 30 seconds, continuing to actively move. You can perform any dance moves and just swing your arms and legs.

2. Second Interval - Lunges. This is a great exercise to strengthen the muscles of the thighs and buttocks. Take a big step forward with your right leg and, bending it at the knee, sit down deeply. Then stand up and do the same wide lunge with your left foot. Perform 5 forward lunges, then turn around and do 5 more lunges back to where you started. After that, we take an active break for 30 seconds.

3. Third interval - push-ups. Push-ups from the coffee table will be the third stage of the program. During this exercise, the muscles of the chest, arms and upper back are worked out. Stand facing the coffee table, put your palms on the edge and, leaning on them, straighten your legs back. As you inhale, bend your arms, spread your elbows to the side and lower your chest to the table. As you exhale, return to the starting position. Make sure your back stays straight. Perform 10 push-ups. After that, continue to randomly move for 30 seconds.

4. Fourth interval - press. The next step of the program is training the press with an emphasis on the coffee table. Lie on your back, bend your knees, and place your heels on the coffee table. Place your hands under your head, spread your elbows out to the sides and lift your shoulders off the floor. Perform 10 repetitions. After that, we continue to perform dance movements for 30 seconds.

5. Fifth interval - squats. Extend your arms out in front of you at chest level and squat down until your thighs are parallel to the floor. As you exhale, return to the starting position. Perform 10 repetitions at a fast pace. Then we continue to randomly move for 30 seconds.

Walking is a great exercise because it doesn't require any equipment other than your own legs. So keep walking, no matter how much your baby is.

postpartum strength training

Since muscle tissue consumes much more calories than fat tissue, it's time to move on to strength training with dumbbells to tighten all problem areas. For the exercises in this chapter, you will need heavier dumbbells so that the body builds muscle mass and gets rid of body fat. If you usually use a weight of 1.5 - 2.5 kilograms, then now you will need to take 4.5 - 6.5 kilograms or such that you can do no more than 10 - 12 repetitions of one exercise. Due to the large weight, you will develop muscles and speed up the metabolism, which will lead to a decrease in body fat. In addition, the greater the muscle mass, the more calories the body will spend day and night.

Strength training rules

1. To avoid injury, warm up properly by doing a few repetitions of each exercise with light weights or some kind of warm-up exercise: run, walk, jump.

2. Pick up the weight with which you can repeat the movements of the exercise no more than 10 - 12 times.

3. Remember to breathe evenly: while lifting the weight, exhale with noise and return to the starting position while inhaling.

4. After finishing the exercise, slowly lower the dumbbells to the floor.

5. Do one set of each exercise to begin with. As your muscles get stronger, add another set.

6. When you get used to 2 sets, start adding one rep in each set. Never do more than 15 reps.

7. Work a new muscle group every day - never train the same muscles two days in a row.

8. For best results, take a one-day break between strength workouts.

The exercises in this chapter use a combination of 4.5 to 6.5 kilogram dumbbells and a gymnastic ball.

1. Biceps curl with dumbbells. This exercise has a double effect: with the help of dumbbells, the biceps are worked out, and the use of the ball allows you to include the muscles of the middle part of the body. Sit on the ball, put your feet hip-width apart, lower your arms with dumbbells along the body. Slowly raise the dumbbells to your shoulders, turning your palms towards you, and at the same time pull your stomach in. Hold for a few seconds and return to the starting position. Perform 10 - 12 repetitions.

2. Press up with dumbbells. This exercise strengthens the muscles of the shoulders and at the same time uses the muscles of the abdomen and lower back to maintain balance on the ball. Sit on the ball with your feet hip-width apart. Raise your arms with dumbbells to your shoulders. The palms are facing forward. As you exhale, squeeze the dumbbells up. Make sure your arms are fully extended in the final position. On an inhale, slowly return to the starting position. Perform 10 - 12 repetitions.

3. Breeding arms to the sides with dumbbells. This exercise perfectly works out the muscles of the shoulders and helps to remove ugly rollers under the bra belt. Sit on the ball, put your feet hip-width apart, raise the dumbbells to your waist. The palms are facing each other. Extend your elbows out to the sides and up to shoulder level. Make sure that the hands and elbows are on the same line. Tightening your abdominal muscles, return to the starting position. Perform 10 - 12 repetitions.

4. . This exercise strengthens the back of the arms, which helps to avoid the appearance of ugly "bags" in this problem area. Sit on the ball, put your feet hip-width apart, grab one dumbbell with both hands and put it behind your head. Keep your elbows as close to your head as possible. Straighten your arms, lifting the dumbbell up. Slowly return to the starting position. Perform 10 - 12 repetitions.

5. Pull up with one hand. In this exercise, you will have to make a lot of effort to keep the ball in place. As a result, you will work out not only the upper, but also the lower part of the body. Place your right knee on the ball and lower your right hand next to it for balance. Lower your left hand with a dumbbell down. Raise the dumbbell to your thigh, keeping your elbow straight up. Hold for a few seconds and return to the starting position. Perform 10 reps with each arm.

6. . This exercise simultaneously works the muscles of the upper and lower body. Take dumbbells in your hands and hold the ball between your lower back and the wall. Slowly squat down, moving with the ball, while bending your elbows and lifting the dumbbells to your shoulders. Slowly lower your arms and straighten your legs, returning to the starting position. Perform 10 repetitions.

7. "Bridge" with dumbbell press up. This exercise works the muscles of the chest, hips and buttocks. Taking dumbbells in your hands, lie with your shoulder blades on the ball, bending your legs at a right angle. Don't drop your pelvis. Straighten your arms straight up. The hands are turned palms forward. Slowly bend your elbows and return to the starting position. Perform 10 repetitions.

Shape Support Program

Below is a list of the most effective exercises in this book to help you stay in shape.

1. Ten minutes twice a day. The first rule to prevent the return of excess weight: 2 workouts of 10 minutes should be an integral part of your daily routine.

2. Walking and long strolls. Walking is good at any time: before and during pregnancy, as well as after childbirth.

3. jumping rope. You need to jump over the rope always and everywhere: while the child is sleeping or when there is simply little time for sports.

The material for the article was taken from Laraine Shabut's books "We lose weight immediately after childbirth."

For nine months, you were happy with your rounding tummy and waiting for the baby to appear ... And here you are - mom! But how to return to its former harmony and become not just a mother, but slim and beautiful, especially if the baby is breastfed?

Let's figure out how to properly lose weight, losing weight after childbirth and maintaining health, yours and your child's.

Weight and pregnancy - the relationship

Weight gain during pregnancy is a completely normal process. An increase of 8-15 kg is considered physiological.

Slender women, who before pregnancy could boast of an impeccable figure, gain more weight than donuts: up to 18 kg.

At the same time, you should not be upset that you will have to lose each kilogram later: about 50-60% of the weight gained will go away during childbirth (this is the weight of the baby, placenta and amniotic fluid), you will lose another 10-35% after a while (after the uterus will decrease, and the blood volume will return to the “pre-pregnancy” state).

And only 15% of the weight gain is the "strategic reserve of the body", that is, additional body fat that is required to carry the baby and feed it.

Such figures are valid only in relation to the physiological increase - that which is caused by the restructuring of the body, and not by the uncontrolled eating of sweets during all nine months.

The weight of a woman during pregnancy increases not only due to the growth of the fetus, but also due to the restructuring of the functioning of almost all body systems.

Hormones are to blame for this: as a result of their influence, the volume of blood and tissue fluids gradually increases, cholesterol levels rise, and metabolism slows down. After childbirth, the process goes in reverse order, and it is the fastest for those mothers who do not refuse breastfeeding.

How to lose weight after childbirth - four pillars of success

Often on the “mom” forums there are heartbreaking stories: “I recovered after giving birth by 10-15 kg, my husband does not want to look at me; how to lose weight?". You can find a lot of similar questions, but there is only one answer to them - stop being lazy and hope for a miracle.

If you want to know how to lose weight fast after childbirth, first of all overcome your laziness. However, one should not make a “march” to the gym: after natural childbirth without complications, at least three to five days should pass, and after a cesarean - up to one and a half months before physical activity is allowed.

That is why those women who are upset about the topic “I gained so much weight after giving birth” should take a comprehensive approach to resolving the issue of how to lose weight:

• cosmetic procedures(primarily wraps and massages) can be started early enough; they will not only speed up the process of returning to slender forms, but also improve skin condition;
• proper nutrition- although the menu does not shine with a special variety when breastfeeding, you can still adjust your diet;
• water procedures- you can and even need to swim in the pool - such a metered load will allow you to drive off excess weight and have a beneficial effect on your back.

Naturally, no one canceled the complexes of physical exercises either, but they can only be performed with the approval of a gynecologist, especially after a cesarean section.

One of the most burning questions is the “postnatal” diet. Doctors unanimously insist: under no circumstances should you go hungry! To return to former forms, switch to fractional nutrition: eat when you feed your baby, 4-6 times, while the serving size should be no larger than your fist.

At night, it is better to drink teas or compotes - you need to sit down at the table no later than two to three hours before bedtime.
Sometimes women are sure that it is almost impossible to lose weight after childbirth while breastfeeding, because "you have to eat for two."

Forget about this rule - scientific studies show that for normal lactation, the diet should be more nutritious by only 500-600 kcal.

Since for weight loss it is necessary that the body receives about 1200-1500 kcal, it is enough for nursing mothers to “eat” 1700-2100 kcal per day - this will be enough to produce milk, and the extra pounds will gradually come off.

What to give up

Say a resolute "no" to sweets - in addition to the fact that they can cause allergies in the crumbs, the woman herself does not need fast carbohydrates in large quantities. Forget about condensed milk, which is “so useful” for nursing - it does not affect lactation in any way.

Muffins and pastries are another enemy of the figure, so after pregnancy you should forget about such food. Give preference to cereals, wholemeal pastries, and remember: one or two slices of bread for breakfast is more than enough.

Carbonated drinks are taboo number three: they can cause bloating in a child, and the mother herself will only bring extra calories.

How to lose weight after giving birth to a nursing mother - a "green" list of products

Those who transferred the child to artificial feeding should adhere to the same rules - although you can afford more variety in the diet, it is better to forget about the hunger strike.

How to lose weight after childbirth and remove the stomach - exercise

In the first days after natural childbirth, you should limit yourself to walking (for example, with a stroller), and only after a month, or even a month and a half, you can add special exercises that should be gentle.

These are side bends, hand swings. Gradually add squats, forward bends, stretching exercises. If you have undergone surgery, you can strain your abdominal muscles only after the discomfort in the scar area has disappeared.

Young mothers who cannot lose weight after childbirth and do not know what to do with this problem should sign up for a pool: swim (start with two five-minute swims with a ten-minute break, later reduce the rest time and increase the duration of the swims).

Avoid strength training- they cause the production of lactic acid, which gives an unpleasant aftertaste to breast milk.

After childbirth, preference should be given to static loads:,.

A set of exercises to restore harmony

Vacuum lying

Lie on your back with your knees bent. Rest your feet on the floor, fold your palms on your stomach. Inhale slowly, relax your abdominal muscles. Exhale sharply and tighten your abs strongly, pull in your stomach. Lock in this position for 3-5 seconds. Up to 10 repetitions.

half bridge

From the same position, perform a “gluteal bridge”: lift your stomach and pelvis, and press your chin to your chest. Fix the body for 3-5 seconds (keep the abdominal muscles tense), then relax. Up to 6-10 repetitions.

Abdominal retraction

Without getting up from the floor, turn on your side, bend your arm at the elbow, put it under your head.

Inhale slowly, and as you exhale (it should be calm), pull in your stomach, helping yourself with your free hand. 10 repetitions on each side.

Pelvic lift

In the same position, bend your knees. Bend your upper arm, rest your fist on the floor in front of your navel. Exhaling air, raise the pelvis, tearing it off the floor (the weight is transferred to the upper arm), and lower it while inhaling. Do 8-10 repetitions on each side.

retraction

Roll over on your stomach, place a flat pillow under your lower abdomen for comfort.

Bend your arms at the elbows in front of you, lean on your elbows, pressing them to the floor.

On the exhale, “push” the pelvis forward, and on the inhale, relax. Repeat 8-12 times.

How to lose weight after childbirth - cosmetic procedures at home

Master self-massage and work out "problem areas" daily, at least for twenty minutes. It is better to perform it after a hot shower. Tighten your muscles before any movements - you need to massage adipose tissue, not the intestines or stomach.

Pinch the skin, knead it like dough, rub it with your knuckles. Effectively eliminates fat and this technique: in the area of ​​​​the lower ribs, grab the fat fold with your fingers - and “roll” it down. Make about seven passes. You need to end the session with strokes.

Wraps have proven themselves well: with clay, coffee grounds and honey (in equal proportions), with olive oil and sea salt (mix them until sour cream is thick). Apply the mixture on the body, wrap it over with cling film, hide for half an hour under a blanket or put on a warm thing.

Do this twice or thrice a week - and harmony is guaranteed.

How to lose weight after childbirth - video

Another effective and original way to get in shape after childbirth is to do fitness with the baby. How to do it, you will learn from the video.

You can engage in this way, starting from the age of three months, the crumbs, gradually increasing the duration of training. Nursing mothers can also do these exercises.

Do you want to listen to the compliments of others: “How much weight did you lose after giving birth!”? Do exercises, do not forget about the diet and procedures, and the result will appear in a month.

How do you get back in shape after pregnancy? Share your secrets in the comments!

Content:

After the birth of a child, a woman's body undergoes tremendous changes. He needs to return to former forms and norms. Unfortunately, not everyone succeeds. The chest sags, the tummy appears, the scales now show a much larger figure than before, and the sex life has completely ceased to bring satisfaction to both. In fact, all these undesirable consequences can be avoided if you take care of your physical form and help the body and the body "recover" as quickly as possible. It is only necessary after childbirth to regularly perform exercises specially designed for this purpose.

A variety of physical exercises after childbirth, if performed constantly and correctly, without missing a single day, can do a lot:

• restore the tone of the muscles of the abdomen, pelvic floor;
• promote proper blood circulation in the legs;
• activate metabolism;
• give energy;
• improve mood;
• mobilize the forces of the body;
• lead to weight loss;
• restore the muscles of the vagina after childbirth, so that the lochia passes faster and the sexual life becomes bright and harmonious;
• maintain a beautiful shape of the breast;
• do not let the stomach sag;
• reduce muscle pain and spasms.

An excellent track record worth looking at in order to put it into practice and enjoy the action of specially designed gymnastics. Do you want to recover physically and emotionally after having a baby? In this case, choose a set of exercises after childbirth at home for yourself and start exercising as quickly as possible, while time has not yet been lost. The sooner you wake up and start working on your own body, the better the results will be. But at the same time, do not forget that in some cases physical activity is contraindicated for young mothers. This point should be kept in mind by everyone.

Contraindications: who should not

After the birth of a baby, a woman feels overwhelmed both physically and emotionally. She gets tired quickly, she wants to sleep more, her whole body is in a semi-relaxed state. It is understandable that most of them are perplexed, is it really possible to do physical exercises after childbirth, when the body seems to be cracking from the stress? Indeed, in some cases, gymnastics during this period is contraindicated. These include:

• caesarean section: you can start classes only with the permission of the doctor after 1 month;
• perineal tears: you have to wait for the full one, which, with intensive exercise, can disperse and cause an inflammatory process;
• birth injuries of various kinds, which can only get worse during physical activity;
• serious diseases of a chronic nature;
• severe postpartum exhaustion of the body.

In any case, no matter how quickly you want to return to your previous forms, wanting to do exercises after childbirth, these contraindications must be borne in mind. And at the slightest doubt - seek advice from a doctor. As a result of a full medical examination, he will not only give or not give you permission for physical activity during this period, but also advise what kind of complex you need. After all, they are different.

Types of postpartum gymnastics

If a young mother has no contraindications to physical activity, you need to start looking for the necessary complex, what exercises can be done after childbirth to restore various organs and systems. It depends on the individual characteristics of the body and the health problems that arose during this crucial period. Complexes can be selected in a variety of ways.

• To maintain the shape of the breast

During lactation, the shape of the female breast may not change for the better. To restore her former shape, beautiful outlines, elasticity and eliminate stretch marks, a nursing mother needs to choose a special set of daily exercises.

• To tighten the abdomen

Hanging belly after childbirth worries all women. For some, it disappears on its own after some time, while for others, the fact that the unpleasant crease does not want to go away and thereby spoils the figure begins to disturb. To combat this problem, you need to select exercises for the press, which will make it as elastic and fit as possible.

• Exercises for weight loss after childbirth

During lactation, any diet is simply contraindicated, because mom needs to feed her baby with full breast milk. Meanwhile, the scales continue to treacherously show terrible numbers, and your favorite jeans turn out to be unbearably small. The way out in this situation after childbirth will be physical exercises for weight loss, designed specifically so that a woman can become slim again.

• To strengthen the muscles of the vagina

• For the spine

After the baby is born, many mothers complain about the spine, bones. This is due to the increased load on them. To restore them, it is necessary not only to avoid lifting weights (including the frequent carrying of a child in her arms), but also to select special exercises for the back and spine after childbirth.

• Respiratory

Those who have lung problems (asthma, insufficiency, etc.) can be advised to perform breathing exercises after childbirth, which will give a good mood and energy for the whole day. This is due to the fact that with regular exercises, oxygen in sufficient quantities enters the brain and other organs.

• For the pelvis

Very often, birth injuries are associated with damage to the pelvic bones, which, during the birth of a baby, either do not diverge at all (as a result, cracks and even fractures form), or move apart too widely. Usually, these complications are accompanied by quite severe pain and interfere with enjoying communication with the child. After consulting with the attending physicians (surgeon and gynecologist), you can choose special exercises for the convergence of the pelvic bones after childbirth, etc.

In order not to get lost in the abundance of gymnastic complexes designed specifically for young mothers, you need to know your problem and purposefully strive to get rid of it. In case of any doubt, it is strongly recommended to seek advice and assistance from specialists. They can also tell you when to start doing physical exercises after childbirth, so that they help, and not harm the body.

Timing: When can I start?

In general, the very first exercises after childbirth, with the well-being of a young mother and the absence of contraindications, are allowed to be performed the very next day after a happy event. Of course, this requires that their number and intensity be minimal in the first few days. The pace must be increased gradually.

If there are injuries or stitches, the first physical exercises after childbirth can be performed only after they have completely healed and only with the permission of the doctor. In these cases, it is strictly forbidden to make a decision about classes on your own.

In order to maximize the benefits of exercises after childbirth, it is necessary to adhere to the recommendations from doctors and those mothers who have experienced all their effectiveness. This applies to the frequency, timing, and intensity of their implementation.

1. With the permission of the doctor, exercises after childbirth can begin to be performed on the first day and continue to be practiced up to 12-13 weeks.
2. You need to do it daily. If time and strength allow, do the same complex 2-3 times a day.
3. You will need a flat surface to practice. For example, a bed with a regular or orthopedic, but most importantly, not very soft mattress. For convenience, you can purchase a small pillow.
4. Exercises can not be performed too abruptly: do everything smoothly.
5. The study area should be well ventilated. The optimal temperature for such exercises performed after childbirth is from 18 to 20 ° C.
6. Prepare comfortable, non-restrictive clothing in advance.
7. Before physical activity, it is better to go to the toilet.
8. Classes should be held after you have already fed the baby.

If you take into account these useful tips, any exercises to restore the body and body after childbirth will bring noticeable, tangible results in the shortest possible time.

Exercise complexes

A set of exercises in order to recover after childbirth, you will have to choose for yourself. If you are afraid of making a mistake, consult with doctors and fitness instructors who will take into account your individual characteristics and wishes when choosing gymnastics.

Fitball

Many women are interested in the question of what exercises can be performed immediately after childbirth, that is, the very next day after a significant event (in the absence of contraindications for physical activity). Fitball refers to just such developments. True, if you have not done it before, for the first time it is better to go to a trainer who will be able to pick up a complex specially designed for the postpartum period. At the same time, consider one important nuance: it takes time. A variety of exercises on the fitball are easy, pleasant, quickly restore the figure and at the same time train the muscles of the perineum.

1. Twisting. Sitting on the ball, keep the hands on the back of the head. Bend your knees. Rise up, twisting the body, while raising the shoulders with the head.
2. Twisting with weight. Sitting on the ball, raise and lower one and a half kilogram dumbbells.
3. Sitting on the ball, roll over so that it is under your back. Twist the body by lifting the shoulder girdle.
4. Exercise-bridge through the fitball.
5. Jumping from a seated position on a ball.
6. Lying on the floor, put your feet on the fitball. Bend your back, lift your torso up.
7. Lie on the ball so that your face is down and your toes touch the floor. Bend your arms at the elbows, connect behind the head. Raise your shoulders, bend back, while not straining your neck.

Choose any exercises on the ball: all of them, if performed correctly and regularly, will be very useful to you. With them, you will quickly regain your former slender and beautiful forms.

For chest

1. Classic push-ups from the floor.
2. Stand facing the wall. Rest with your arms bent at the elbows against the wall (approximately at chest level), begin to put pressure on it. Feel the tension in your chest muscles.
3. Connect your arms, bent at the elbows and located in front of you, in the lock. With all your strength, press your palms against each other.
4. Raise your arms to shoulder level, grab your left elbow with your right hand (respectively, and vice versa). Tilt your head forward, press your forehead with all your might into folded hands.
5. Put your feet shoulder-width apart, make circular movements with your hands back and forth.
6. Raise your arms above your head, press your palms together. Take each elbow in turn as much as possible, without separating the palms.

For the press

1. The well-known “bicycle” exercise perfectly pumps the press after childbirth, allowing the abdominal muscles to become elastic and elastic again, as in youth.
2. Lie down, bend your knees. Press the lower back to the floor, clasp the hands behind the back of the head. Raise your head so that your chin does not touch your chest. Stay in this position.
3. Lie down, bend one leg at the knee, put the ankle of the other on the bent knee. Press one hand to the floor so that it is perpendicular to the body, bend the other, bring it behind the head. Bring the elbow of the bent arm to the opposite knee, without touching the chest with the chin.

For weight loss

1. There are many exercises after childbirth for the buttocks: as a result of regular exercises, they become elastic and beautiful, without a hint of orange peel and stretch marks. Stand straight, heels together. Tighten the press, lower your shoulders. Exhaling, slowly lower yourself, spread your knees to the sides. linger. Inhaling, slowly rise.
2. An excellent exercise for losing weight in the abdomen after childbirth: stand up straight, place your legs shoulder-width apart, lower your arms along the body. Lunge forward with your right leg, bending your knee until it touches the floor. The thigh should be parallel to the floor. Bend the left leg at the knee 90°C. Keep your back straight. linger.
3. Stand next to a chair, hold on to its back. Raise your left leg, make a few swings to the right and left. Turn sideways, again swing back and forth.

For the spine

1. Sit up straight, cross your arms over your chest.
2. Sitting, join hands in the castle behind the neck.
3. Turn your body to the left, to the right. Repeat 10 times.
4. Sitting, stretch your arms in front of you, connect them. Hold like this for 5 seconds.
5. Raise, without disconnecting, both hands above your head as high as possible, hold.

For the lungs

1. Lie down on the floor. Place the right hand on the stomach, the left on the chest. Slowly inhale through the nose, exhale through the mouth, through almost closed lips. Over time, the exhalation should be extended.
2. Bend your arms at the elbows, rest them on the bed, raise your chest as much as possible, taking a breath. Back down, relax, exhale.
3. Grasp the head of the sofa or bed with your hands, straighten up, press your legs tightly against each other. Turn around in different directions. Maintain calm, even, rhythmic breathing.

For the pelvis

1. This exercise for the pelvis allows the bones to return to their original, prenatal position, which was disturbed when the baby passed through the birth canal. Sit on the floor. Straighten your legs or bend at the knees. To move in such an unusual way around the apartment.
2. There is an exercise after childbirth, which is useful for pain in the coccyx, the cause of which is a birth injury. Lie on your back. Exhale, draw in the stomach, pull the knees to the chest.
3. Lie on your back. Tighten your buttocks, slowly lift them off the floor. Reach the maximum height, linger. As you exhale, lower your buttocks, relax.

When choosing a complex, pay attention that you can do many exercises with a child, which is very convenient, because it is not always possible to seize a free minute on maternity leave and devote free time to yourself, your beloved. However, try to do gymnastics without the baby in order to avoid an unsuccessful turn or pinching. And the exercises themselves will be much more effective in this case.