Breathing exercises after childbirth. What exercises will help after childbirth to restore the figure

Check out the child and its very appearance, although they are natural physiological processes, but it does not pass for the body without a trace. After childbirth, the body necessarily needs recovery, because the tone of the muscles of the abdominal press, the perineum weakens the tone of the muscles of the abdominal press, the problems with the veins began to progress. The gymnastics is needed for the full and effective restoration of the body. The more quickly it starts, the faster and better will be the recovery effect.

If there were no ruptures of the perineum or the feet in childbirth, it is possible to start classes very soon, practical the next day the baby appears, in the case when well-being allows it. If the seams were superimposed, it is certainly necessary to wait until they heal, it takes about 2 months.

Five minutes a day to restore the abdomen

Restorative gymnastics after childbirth implies different sets of exercises. Perhaps, the most distressed place is the stomach. Stretched abdomen muscles entail a number of inconveniences that you want to eliminate rather. Mainly this lack of urges to urination and defecation, which is fraught with different problems and even confusion.

Gymnastics for the abdomen also helps in the restoration of the figure. And it is very important to perform exercises, not limited to wearing a bandage. The bandage only fixes the muscles, but does not force them to shrink, and therefore does not lead to recovery.

To restore the abdominal muscles, it is enough to regularly perform a couple of very simple exercises. Such gymnastics will not take longer than 5 minutes, but at a conscientious and constant execution will give a noticeable effect.

Exercise 1. Tighten the belly

tighten your belly

Put on the back, feet bend in the knees, the feet are thoroughly pressed to the floor, palm on the stomach.

In exhalation, they strongly draw the stomach and fix this position for 4-5 seconds. Then make a deep slow breath and repeat the exercise. For one approach, you can make 8-10 repetitions.

Exercise 2. Making "Bridge"

We accept the same position as it was when performing the first exercise. After the exhalation, raising the pelvis, straining the buttocks and pulling the belly. At the same time, we raise my head and press the chin to chest.

This exercise is not simple, therefore, there may be difficulties with its execution. There is nothing terrible in this, with the muscle time they will find a tone and strength, and the number of repetitions can be increased.

A complex approach

Very few women who have the only problem zone after childbirth is the belly. In most cases, the whole body needs to restore and bring muscle into tone. This means that it is necessary to deal with postpartum problems. that is, perform a variety of exercises and engage all parts of the body.

If you breastfeed, do better after feeding. You will need comfortable clothes for classes, a small pad and a cheerful mood. All movements during gymnastics need to be performed smoothly and carefully.

Exercises for preventing the effects of varicose veins

Exercise 3.

We occupy the position lying, face up. The legs need to be bent in the knees, the feet are reduced together and close tight to the floor. Hands pull along the body, palms are turned down. Straighten your legs, not separating the knees, and 10 times with strength squeeze the fingers of the legs (as if you pull the claws). Then return the legs into the previous position.

Exercise 4.

Without changing the pose, raise one leg up, completely straightening it in the knee, and I pull my sock on yourself and from myself. Stop movement must be made 10 times with a large amplitude. Then the same actions are done by another foot.

Exercises for training muscles of the abdominal press

Exercise 5.

Going to the back, bend the legs in the knees, the feet are slightly set, the hands are palms down on the belly. We make a slow breath, then also calmly exhale, as if uttering the sound "Haaaaaa". On the exhalation they draw the stomach into yourself, helping a little hands. It is not necessary to put your hands, it must be stroking in the direction from the pubic to the navel. Exercise must be repeated 10 times. (Picture from 1 exercise)

Exercise 6.

Now lay down on the side. In order not to waste attention to discomfort and inconvenience, you can put a small pad under the neck. In addition to the initial position, this exercise does not differ from the previous one: we also draw the stomach on exhalation with the sound of "Haaaaa" and help your hands. Exercise make on every side by making 10 repetitions.

Exercise 7.

I turn over the stomach, under the bottom of the abdomen we put a small pad, body support - on elbows. Take a breath, and on the exhalation we make a pelvic movement forward. In the breath we accept the initial position. Exercise is performed 10-12 times. During the exercise, it is important to prevent pressure on the boobs so that the chest itself is not crowded.

Video how to restore belly after delivery

Exercises for the strengthening of the muscles of the crotch

Exercise 8.

Source position - sitting or lying. We are trying in turn to strain the muscles of the vagina and anus. This exercise requires training, because every time it seems that the same muscles are reduced. When the separation is clear, you can try to spend the "wave" of abbreviations from the anus to the pubic. Correctly perform this exercise will help the relaxation of the lips and muscles of the mouth and breathing control.

This exercise is very reminded by all the well-known Kegel exercises, which are just in the contraction of the crotch muscles in a different pace. Such gymnastics will be useful before delivery, and after.

Video exercise of Kegel to strengthen the pelvic muscles

Exercise 9.

Lead on the side. Head, shoulders and pelvis make up a straight line, legs bent in her knees. The bottom hand must be put under the head, the upper hand is bent and rests on the surface with a fist or palm in the navel area. Being in this position, in exhale raising the pelvis (support on the upper arm), in the breath - omit. We repeat 8-10 times on both sides.

Exercise 10.

We occupy a lying position face up, bend the legs in the knees, fees rest in the floor, hands lie along the body. On the exhalation pulls socks on themselves and try to reach her left hand to the left foot, inhale - we return to the starting position, exhale - we repeat the exercise, but already stretch your right hand to the right foot. We make 5-6 repetitions in the right and left side.

Exercise 11.

Get up on all fours. The head, shoulders and pelvis are located at one height, the knees are arranged at about the width of the shoulders. We do the exhalation, draw the abdomen and tear away the left palm and right leg from the surface, inhale - we return to the initial position, exhale - do the re-exercise, changing the "diagonal". Perform 10-12 times.

Exercise 12.

We continue to do, standing on all fours. This time the support on the palm and the lifts of the stop. At the exhalation, raising the pelvis, straightening your knees and distributing the weight of the palm and the lifts of the stop. In the breath we accept the initial position. Perform 10-12 repetitions.

Exercise 13.

Go to bed again. The bottom hand is straightened and located at right angles to the body, focusing on the palm. Top hand stretched along body. On the exhalation, we tear the pelvis from the surface and slightly raise. In the breath we accept the initial posture. We perform 8-10 repeats on each side.

Exercise for muscles back and abdomen

Exercise 14.

Become a face to the wall. Drinking my palms and forearms to the wall, the legs are slightly bent in placed on the width of the shoulders. We reduce the press muscle, as if we try to bring the right elbow to the opposite knee, and then - on the contrary, left elbow to the right knee. In fact, this movement is not performed, only the muscles of the abdomen are strained.

Sorry with superficial kilograms

Alas, the weight of pregnant is increasing not only due to the growth of the fetus, placenta, accumulating waters and the increased volume of circulating blood. Own additional kilograms, which appeared during pregnancy, "stick" to a new mammy and remain with her after childbirth. Since it is impossible to constantly limit yourself in nutrition after childbirth, the optimal version is gymnastics for weight loss.

We read on the topic:

How to lose weight quickly after childbirth?

Stretching on belly after childbirth: how to remove them at home and with hardware cosmetology

Lose weight after delivery - fundamental advice

Slimming Methods - Online Course "Mom + Kid"

Methods of Cindy Crawford

Very popular for this purpose are the exercises of Cindy Crawford after childbirth. This set of exercises was developed on the basis of personal experience and includes three groups of exercises: a - basic exercises that can be performed at least where and at any time, in - exercises aimed at strengthening muscles, C - intensive exercises for fat burning. Video training can be found open access, as well as they are known as a set of exercise "New dimension". To do with the virtual trainer is very convenient. With regular classes, the results are visible in 2 weeks.

Video Cindy Crawford. New dimension. Complex C.

Cindy Crawford - the perfect body in 10 minutes

The postpartum period (6-8 weeks after the birth of the child) is a period of physical and emotional restructuring. Reproductive organs are returned to the prenatal state. The family adapts to the appearance of a child in the house. The duties of each of the parents change to cope with the needs and kids.

Gymnastics in the early postpartum period really well helps the recovery process. It is only important to observe the rate of increasing load and the diversity of exercises. The same exercises and tedious, tedious workouts, on the contrary, can cause the reaction opposite expected.

It is best to start studying on the first day after childbirth. Exercises must be performed regularly, several times a day, lying on a flat surface (take a small pad for convenience). Movement to perform slowly, not concentrating, smoothly. In no case is not sharp. The room where you do should be well venty. The temperature of 18-20 degrees is considered optimal. It is necessary in a convenient, not constraintful clothing movement. Do not forget to train your toilet before training.

It is better to train after feeding. Raise from the position of "lying" always turning through the side. Lying most of the time is better on the stomach, thereby supporting the involution of the uterus and a decrease in postpartum discharge. Early rise after childbirth and walking support restoration processes. Pay attention to the good setting of stop and especially on the "rolling" from the heel on the sock.

If the process of the Rhodework passed without complications, the gym after childbirth can be started in the first week. It is clear that we are talking about the simplest, the most elementary exercises for women after childbirth, more intensive loads should be connected later. After the cesarean section, due to the complexity of the operation, the recovery gymnastics has its own characteristics.

What could be more beautiful than a woman with a baby? Young mothers are shining away from happiness. But there is no limit to perfection. This set of exercises after childbirth will help women quickly restore physical shape and reiterate their favorite outfits.

Set of exercises to remove the belly after childbirth

What exercises can be done after childbirth to strengthen the abdominal muscles? Exercises 1 and 2 can be started from 4th day after childbirth, and all the others - from the 12th day after delivery.

Exercise number 1:

1. Stop straight, legs on the width of the shoulders, hands along the body.

2. To breathe deeply, and then slowly produce air through the mouth, strongly straining the muscles of the abdomen.

3. After the exhalation, save the voltage within a few seconds, then relax.

Exercise number 2:

1. To perform this exercise from the gymnastics complex to restore after delivery, you need to lie on the stomach, legs straight, hands along the body.

2. Without helping your hands, at the same time raise your head and chest - inhale.

3. Return to its original position - exhale.

4. Repeat the exercise 4-5 times.

Exercise number 3:

1. Frame on the back, legs straight, hands along the body.

2. Raise your legs vertically up and then lower them as much as possible.

3. This exercise for muscles after delivery should be repeated 3-4 times.

Exercise number 4:

1. Sit on the chair, the most edges of the seat; back straight.

2. Tighten the belly, bend legs in the knees.

3. Raise bent legs up, trying not to fade in the lower back.

4. Line at the point of the highest voltage and make 10 deep breaths.

5. Repeat the exercise 5 times.

Exercise number 5:

1. Stand on your knees, back straight.

2. Take the floor.

3. Climb knees, without relaxing the muscles of the abdomen and buttocks.

4. Take the same thing on the left side.

Exercise number 6:

1. This is an exercise to remove the stomach after childbirth, is performed lying. You need to lie on your back, put your hands behind your head and straighten your feet.

2. Squeeze the legs along the entire length, pull the belly, bend the knees.

3. Tighten your knees as far as possible to the chest - inhale.

4. Lower the legs bent into the knees right until the right thigh will touch the floor - exhale.

5. Do the same on the left side.

6. Repeat the exercise 10 times.

Exercise number 7:

1. To lie on the right side, pour your head with your hand.

3. Raise closed legs up and detain them in this position on 3 s, then slowly omit.

4. Roll over to the left side and do the same.

5. Repeat the exercise 10 times.

Special exercises need to start doing back in the maternity hospital. They will help reduce the pain in the perineum, back, abdomen, restore the posture and avoid many of the misfortunes that lie down the giving birth women.

Exercises for breast muscles after delivery

And what exercises after childbirth will help to strengthen the breast muscles? If you do not feed the baby with breasts, these exercises can be started to do after 2 weeks after childbirth, and if you feed - it is only after stopping feeding.

Source position - stand straight, legs on the width of the shoulders, hands along the body.

Exercise number 1:

1. Connect hands in front of the breast: elbows raised to the shoulder level, fingers diluted, palms come into contact.

2. For 5-7, with a very palm with one palm to another, after which it returns to its original position.

3. Repeat the exercise 10 times.

Exercise number 2:

1. Describe with hands raised to the sides, large circles.

Exercise number 3:

1. Dilute your hands to the sides, slowly throw them back, then drop sharply.

2. Repeat the exercise 10 times.

Exercise number 4:

1. Straighten your hands behind the back and hide the brush in the castle.

2. Raise your hands as high as possible without disclaming your fingers.

Exercise number 5:

1. Raise straight hands above the head, folding the palm of the "house" and collecting the elbows to the sides.

2. Do not disconnect the palms, alternately remove the elbows as possible back.

3. Repeat the exercise 5 times.

Restorative gymnastics after childbirth for women who did caesarean section

All exercises of reducing gymnastics after childbirth for women who did the cesarean section, are performed in the position lying on the back on the bed.

1. Energetically pull socks on yourself, then from ourselves. Repeat exercise 8 times.

2. Rotate in the footsteps around the ankle first in one direction, then to another. Repeat exercise 10 times.

3. To burn foot to the legs, then slowly pull it out forward. Repeat exercise 8 times.

4. strain the knees, and press them to the bed for 4-5 s, then relax. Repeat exercise 10 times.

5. Strictly strain the buttocks and relax. Repeat exercise 10 times.

6. Alternately bend and pull the legs. Repeat exercise 8 times for each leg.

7. Bend legs in the knees, pull the belly, strain the buttocks, and feel your back to bed - exhale. Count up to four and relax - inhale. Repeat the exercise 4-5 times.

Here you can watch the video "Gymnastics after delivery", where the exercises for abdominal muscles and chest are shown:

Of course, we are all very different, and there are happy among us who, after childbirth, do not have discontent with their figure. But small annoying changes and reduced belly muscle tone are noticed by them, and the desire to get rid of any imperfection is characterized by most women.

There is another reason to think about exercise after childbirth. The fact is that in front of the body at the end of pregnancy are very difficult and, in fact, diametrically opposite tasks: yesterday - to make a child normally, today - to give birth to safely, and tomorrow you need to start feeding the baby and take care of him.

These tasks are solved just due to a sharp change of the hormonal background, which is accompanied by a serious stress for the body of a woman. And the result can be a consistent change of postpartum fatigue or melancholy depression. With this dangerous for mom and a newborn, of course, you need to fight. But how?

The drug solution is usually excluded: almost all medicines penetrate into breast milk, and some of them can cause irreparable harm to the baby. And here to help exercise after childbirth.

Most athletes do not inside the term "feeling of muscular joy." Its essence lies in the fact that in a person after intense physical workouts, well-being is significantly improved and a tide arises.

This is due to the fact that during the implementation of the load muscles, a large number of biologically active substances will be released, including endorphins and serotonin, which have a positive impact on the body and provide a good mood, for which they are called hormones of joy and pleasure.

When can I start doing after delivery?

This is one of the most frequently asked obstetrices of questions. And the most common answer to it: "Not earlier than 2 months after delivery." The cause of such a restriction is in the physiological changes in the postpartum period, which is just 6-8 weeks.

First, after childbirth, a bleeding wound remains a placental area in an enlarged and oversalted uterus. This is the place where the placenta was mounted, which heals to the 40-60th day of the postpartum period.

Because of this wound, some time after childbirth, you can not swim, take a bath, go to the bath and sauna, as well as lift severity. And it is the main reason for the restriction of physical activity: when exercising physical exercises after genera, blood circulation in a small pelvis is significantly increasing, which provokes abundant bleeding from the genital tract.

Secondly, the body to restore the normal operation of all systems and organs that have experienced a double load during pregnancy, is required for 2 months. And unreasonable overload during this period may cause a number of heavy complications, from which the doctors' gods are trying to secure.

How to enroll in such a situation: on the one hand, I want and necessary, and on the other you can not? This dilemma is quite simply resolved: as in any case, you need to find the golden middle: start with the performance of light exercises after the birth, which at first will not even seem load. And as the condition of the body improves and at the end of the postpartum period, the exercises will become increasingly complex and intense.

So, you can also begin to start 48 hours after childbirth. But the set of exercises will differ significantly from everything, with which you had to encounter earlier.

Two days after delivery

So, from the moment of birth, two days passed, and you can already begin the implementation of the grand plan to return to ideal physical form (or the acquisition of such).

Perhaps you have no desire to perform any exercises after childbirth, for sure, there is still weakness, worried about pain or unpleasant sensations in the crotch area, especially if there were breakdowns or episotomy (crotch cut). Therefore, to perform the first exercises, it is necessary to approach very reasonably: to make them carefully, controlling well-being, and start with a small number of repetitions (3-5 times).

If during the fulfillment of the complex you felt weakness, nausea, dizziness or sharp fatigue - immediately stop classes and relax. Try returning to them the next day.

These exercises are good because they can be performed without getting out of bed, and some of them are even combined with the feeding of the baby.

Exercise after childbirth for abdominal muscles

Lying on the back, put your hand on the stomach and bend the legs in the knees. Inhale through the nose and exhale your mouth, while trying to pull the belly as much as much as possible. At first, perform 3-5 repetitions, gradually increasing the power of the abdominal press muscles. 2 weeks after childbirth, you can increase the number of repeats up to 20-25 times.

The first days after childbirth, during the implementation of this exercise, you will most likely be intensified by drawing pain at the bottom of the abdomen and bleeding out of the sex tract, the reason for which the cutting uterus and lochy are. It is not necessary to scare. This is normal and even very useful.

If a woman moves little in the postpartum period, there is a danger of the accumulation of blood and clots in the uterine cavity, as the uterus is not yet able to adequately shrink and push out of themselves accumulating in the cavity. The muscles of the abdominal press and the power of gravity come to the rescue (that is, the more we are moving after childbirth, the better).

But not everyone is easy to walk in the first days after childbirth, so to prevent postpartum endometrite (inflammation of the mucous meal), doctors recommend to turn over from one side to another and lie on the stomach: even with such a minimum volume of movements, the abdominal press muscles are reduced. And the destruction of a loyalty from the uterus improves.

Exercise after childbirth for belly and buttocks

This exercise will help to return the tone of the muscles of the abdomen and buttocks. It can be performed lying or standing, in addition, it is very convenient to combine with feeding.

Strain and relax the muscles of the buttocks and the pelvic bottom, and then the muscles of the front abdominal wall. Simultaneously with the buttocks, the pelvic bottom muscles will be strained.
If you have seams in the crotch area, then the execution of this complex should be postponed for 2-3 weeks, until complete healing of seams.

Exercise after childbirth

Lying in bed on the back, straighten your legs and extend them so that the distance between heels is about 30 cm. At the same time pull the fingers of both legs on yourself, then pull them away from yourself. To begin with, repeat no more than 8 times. Then make the rotational movements in the footproof - and against, also 8-10 times each foot. Gradually, the number of repetitions can be increased.
This exercise will improve blood circulation in the leg muscles and is especially useful in varicose veins. Performing it, be attentive: Each of the muscles of the legs can provoke convulsions, so it should be very careful to this exercise.

After cesarean section

It is especially worth specifying the physical exertion in the first days after the cesarean section. Undoubtedly, women who have undergone this operation are experiencing more painful sensations that prevent them from embarking on exercise immediately after delivery.

But, no matter how paradoxically sounds, physical activity in this case should begin much earlier - 5-6 hours after childbirth. It depends on the restoration of the intestinal work and the prevention of the formation of adhesions in the abdominal cavity and the small pelvis.

Drugs

The first exercise for women after cesarean sections - roll on the right and left side alternately, from the position lying on the back. To reduce pain in the seams area, it is desirable to be slightly pressed on the suture of the palm. Even more facilitates any physical exertion postoperative bandage.
Try to turn the back on the side and back at least once every 15 minutes during the first day after the operation. Over time, this exercise will be made much easier than at the beginning.
The next day, complicate the exercise, turning first on the right side, then again on my back and without lingering, - on the left side. Relax 20-30 minutes and continue to rotate. As soon as you feel that the exercise is given to you with ease, try to increase the number of repetitions.

Sitting

By the end of the first day after the operation, with the normal course of the postpartum period, add the second exercise: it is necessary to sit in bed for 2-3 minutes and slowly lie back. When you restore, try to linger in the sitting position for 5-10 minutes. In the interruptions between exercises should relax.

Bed and walking

When the exercise is easy to succeed quite well (usually after 3-5 repetitions), you can go to the third part of the complex: get up from bed and make the first few steps. It is necessary to do it smoothly and slowly.

Do not forget to perform any exercises - especially to get out of bed for the first time after surgery - it is necessary under the supervision of medical staff and stop with a worsening of well-being.

But the exercises on the abdominal press after the cesarean section is better to postpone 1.5-2 months.

Two weeks later

Now it is allowed to start more intensive classes. This complex can be performed during the first 2-3 months after childbirth, gradually increasing the load.

Strengthening abdominal muscles and backs

Lie on the side, bring back back and tighten your knees to the chest. Exhaust, draw the stomach, at the same time try to round your back even stronger. Then breathe, straighten your back and relax. Movements must be smooth.

Start with 6 repeats for each side and, gradually increasing their quantity, bring up to 20.

When the exercise is easy for you, complicate it, delaying the abdominal press muscles in a tense state, but the breath should remain smooth.

Shaking the pelvis

The exercise can be done lying on the floor or in bed. Lie on your back, bend your legs, pronounced your knees to each other. Do not take off the top of the back from the floor, slightly lift the pelvis, straining the buttock muscles. Try to stay in this position 3-4 seconds, then lower the pelvis and relax the muscles.

To begin with, it is desirable to repeat this exercise 6 times, gradually increasing the amount of up to 20, and the voltage time of the buttock muscles when lifting up to 8-10 seconds.

Exercise for Muscles Pelvic Dna

The pelvic bottom is customary to call all the muscles of the crotch, located between the pubic and the cock. After independent genera, the implementation of this exercise may represent certain difficulties, due to the fact that the sensitivity of the pelvic bottom is temporarily violated.

The reason for this is a strong tensile tissue of the generic channel at the time of the child along it, in which small nerve endings are traumatized, as well as postpartum edema, breaking the nutrition of the nerve fibers. To restore normal sensitivity, it is usually required for 2-3 months, sometimes more. It all depends on how childbirth proceeds whether the breakdowns or dissection of the crotch were (episotomy) and, of course, from the individual for each woman the speed of restoration of nerve fibers.

Lying on the back, bend your legs in the knees and arrange them on the sides. Try strain the crotch muscles, pulling them up, delay them in a tense state for a few seconds and relax. If you still do not feel your vagina, reduce the anus's muscles, as if you want to hold down the gases.
The next step will be the voltage and pulling up the muscles of the vagina (as if you wanted to keep something inside the vagina or stop urination sharply). By the way, the best dough on the fortress of the muscles of the pelvic bottom is to stop urination in the middle of the process. If you succeeded, the muscles are in good shape.

Abdominal exercise

Lie on the back, bend your legs in your knees and lift them so that the legs are parallel to the floor. Pull hands forward, lifting the top of the body to your feet, the chin is striving for the chest.

This is one of the most effective exercises on the abdominal press. But begin to perform it very carefully, gradually increasing the load. When you manage to bring the number of repetitions to 20, complicate the exercise, lingering at the top point by 4-6-8 seconds.

Three to four months

These exercises require good preparation, so it should be started to perform their implementation 3-4 months after the start of daily workouts.

Complex for the restoration of the abdominal press

To return the belly to the former shape and maintain it, you will have to work daily. After performing exercises to the press in the lying position, it is necessary to ensure that the loin is pressed to the floor. Otherwise, the press muscle will not fully work fully.

Exercise 1. Stand straight, put your legs on the width, hands on the belt. Make a side slope to the right, head and chest are directed forward. Leave your right hand on the belt, and pull the left over your head towards the tilt. Return to the original position and repeat the move by making the slope to the left.

Exercise 2.Sitting on the edge of the chair with a back, donate a little back and pull forward straight hands, holding the back smoothly. Alternately lift legs bent in her knees, trying to touch the breast knees. Repeat 12-15 times for each leg.

Exercise 3. Lying on the floor, legs straight, hands stretched along the body. Raise both legs about 30 ° from the floor, without bending them. Hold in this position as long as possible. Then lower your legs. Repeat 12-15 times.

Spine rehabilitation and reinforcement of the back after childbirth

This complex will not take a lot of time and effort with you, but the effect of it you will notice after 1-2 weeks. In addition, it does not require good physical training, and you can proceed with its implementation already 1.5-2 months after childbirth.

Exercise 1. Leave your back to the wall, straighten your back, make sure that the heels, the head and shoulders are pressed against the wall. Then slightly lower the shoulders and draw the stomach. Hold in such a posture for 3-5 minutes. Try to take it as often as possible, follow your posture during the day.

Exercise 2.Standing on all fours, knees on the width of the shoulders, hand brushes are turned so that the fingers are directed to each other. Strain the muscles of the abdominal press and simultaneously rotate in the lower back; Bending hands in the elbows, try to touch the floor with breasts. Slowly return to its original position. Repeat 7-10 times.

Exercise 3. Stand straight, put your feet together. Bend, keeping your feet straight, and try to touch with your fingers (and better with the whole palm) of the floor near the stop, while trying to reach your belly to the thighs. Repeat 7-10 times.

Strengthening breast muscles

Milk glands during pregnancy and feeding the child also undergo significant changes. Of course, all women want, after childbirth, their breasts remained as attractive as before. This goal is simple exercises to strengthen the breast muscles and improving posture.

Exercise 1.The most effective exercise to strengthen the breast muscles is pressing from the floor. Classic option: Lying on the floor with belly down, lift, leaning on the fingers of the legs and palms placed on the width of the shoulders. Keep your back smoothly. Slowly bend your hands in the elbows, dropping as low as possible to the floor, then completely straighten your hands. You can start with 2-3 approaches, gradually increasing their number up to 20-25. To achieve the effect, it is important to perform this exercise qualitatively and without jerks.

If the classic version is too complicated for you, perform pushups from the wall from the position standing face to the wall at a distance of 40 cm from it or pressing from the floor with an emphasis on the legs bent in the knees.

Exercise 2. Standing, put the palms in front of the breasts, the tips of the fingertips are directed to the chin. He strongly pressing the palm to each other, alternately put on his right hand on the left and left on the right, shifting them in the appropriate side. The displaced hand should have a strong resistance.

Restoration of the figure after childbirth - the task for most women is not easy, but performing. Of course, obstacles and excuses can be found a lot. The main thing is to remember that weight loss and the figure correction is needed not only for beauty, but also for health. Now you are a mother, and the baby needs your attention, and therefore it is undesirable to hurt you!

Kegel exercises: We restore the pelvic bottom muscles

Kegel exercises help to strengthen the muscles of the pelvic floor, which intensively participated in the process of the birth of the baby. Since stretched and weakened muscles are worse supporting internal genitals, then their gradual omission can occur and even loss. Prevent it will help Kegel's exercises. You can start to perform them immediately after delivery. If there is a seam after the crotch after breaking or dissecting the crotch, then the kegel exercises can cause pain, so the seam healing should be waited.

Compression.Exercise can be done, lying, sitting. You need strain the muscles of the crotch, as if you want to interrupt urination. Draw muscles in a tense state by 8-10 s. Relax.

Reduction.Strain and relax the crotch muscles in a fast pace.

Pushing.Slowly, with moderate strength, wake up, as if you tried to push out the foreign body from the vagina. Almost the same, but with a much greater force we strain these muscles in childbirth or with constipation.

Initially, each exercise should be done 10 times. It is recommended to do them at least 5 times a day. Gradually, increasing the number of repetitions, bring their number to 100. And most importantly, the complex must be performed regularly so that over time it is in the habit.

Even with good genetics, the women recently become masses are dissatisfied with the changes that happened to the figure after the birth of the child. This moment increases the risk of dangerous state -. Especially women depress the condition of the abdomen. Exercises after childbirth for belly - accessible to every young mother tool that will allow you to return to the former form.

What happens to the stomach?

Pregnant for the last trimester gets tired of a huge, delivering inconvenience, abdomen. I want to give birth to pulling the narrow jeans, and go for a walk with the baby. However, in the postpartum period, it turns out that the stomach is not sufficiently decreased.

It remains approximately as 4-6 months of pregnancy, and at the same time looks like a flabby and disgust. Often, it appears stretch marks and remains a dark longitudinal pigment line that dividing the body in half. Why is this happening?

Stretching the uterus

In the uterus for 9 months, the fruit is growing and developing, whose weight is at an average of 3.5 kg, and the growth is 51-54 cm. Not surprisingly, the body under pressure of an increasing child is significantly stretched.

The cutting of the uterus occurs after childbirth for several months. This has to face even skinny girls with a bass press.

The tummy immediately after delivery - the phenomenon is inevitable and quite natural.

Muscles of belly soften

The muscles of the anterior abdominal wall under the influence of the Relxin Hormone generating during pregnancy soften and acquire elasticity. This is necessary so that they stretch and diverged under the pressure of the growing uterus.

After the appearance of the baby, everything usually falls into place - but not immediately (and, unfortunately, it is not always: it often arises such a complication as diastasis).

Increases fat interlayer

During pregnancy in the body of a woman, a hormonal restructuring occurs and the percentage of fatty layer increases. Its function is the protection of the developing fetus from negative external influences.

For obvious reasons, the main part of the fat will be made on the stomach. And after childbirth, efforts are required to rejoice at the beautiful press and a slender figure.

Chooses skin

Adds extra centimeters of the already injured waist. The epidermis had to stretch the abdomen to stretch unusually strongly, and can not immediately return to the previous state of the skin.

The state of his abdomen after the appearance of the kid to the light is unhappy every woman. But the degree of severity of the problem depends on a number of factors:

Type of physique. Through skinny girls, due to the lack of fat excess, the belly stretches less and, therefore, it goes faster.
Priority child. With each next kid, the front abdominal wall is deformed stronger and more difficult to return to the initial form.
The state of the muscular frame of the woman in labor before conception.
Lifestyle during pregnancy. Has any adequate physical activity or a woman moved little.
The size of the fetus and the number of children. Everything is logical here: a large child and multiple pregnancy cause more stretching of the uterus, muscles and skin.
Type feeding. Promotes fat burning and increasing the rate of cutting of the uterus.
Heredity. Some happy, it is possible to buy an ideal form without any effort in a matter of months.

What to do?

For a speedy return of a slender accurate figure, there are 2 tools: power adjustment, exercise for belly after delivery. But the sweet, oily and smoked exclude from the diet will have to have, which is useful not only for the figure, but also for the well-being of the baby, receiving with breast milk everything that uses his mother in food.

It follows from the so-called "empty" calories:

snacks;
gashed drinks;
fast food.

Nursing mother cannot strictly limit themselves in nutrition: it will affect her health, and on the quality of milk.

Adequate physical activity involving exercises aimed at strengthening the muscles of the front abdominal wall - just what is needed.

A visit to the gym is the perfect option, but often a young mother cannot afford to leave the baby for a long time. But the domestic workout is available each.

And the child here will not be a hindrance, because to allocate for 15-20 minutes during the day to perform the complex - not a problem.

When can you start training?

Hurry up is not worth it. Exercises that will help to remove the belly after childbirth, you need to do after restoring the body exhausted by powerful rearrangements - when the child is fulfilled at least 7-9 weeks.

If the baby appeared on the light, either the woman was superimposed by the seams, they would have to wait to 2.5-3 months. Otherwise, the consequences are not excluded: the discrepancy of the seams, the omission of the walls of the vagina, an increase in intra-abdominal pressure.

It is better to pay attention to this delicate period to pay attention to this delicate period: refuse sweet, fried, oily.

Home Training: General Principles

Compliance with simple principles will make it possible to achieve good results without prejudice to health in the shortest possible time:

an hour before training and about the same time, after classes, it is impossible to eat;
classes with burdens not worth practicing;
during the execution of the complex, the press must be in a stress state;
it is necessary to monitor the implementation technique: work is carried out to achieve the result, so it is better to make 25 correct exercises than 55 defective;
classes should be regular: the press is formed when the complex is fulfilled at least three times a week;
the number of approaches and the number of exercises should increase gradually - especially this applies to previously engaged in women's sports (however, and attending to pregnancy a sports club after a forced break is better be more careful).

Before proceeding with exercise, it is recommended to make a stretching:

1st Option: In the breath, the front abdominal wall is as rounded as much as possible, the exhale is drawn and fixed in this position for a few seconds (perform 10 approaches);
2nd Option: Lying on the stomach you need to get used to get back and frozen at 5-7 seconds (also required to execute 10 times).

Effective exercises

Remove the stomach after delivery will help exercises that contribute to the strengthening of the muscular frame of the front abdominal wall and burning fatty surplus:

Press swing. A familiar to the majority from school times the exercise is performed lying on the floor with the heads joined behind the head and recorded legs bent. Rhythmic lifts of the torso are produced in pace, but without a rush and fuss.
Strapping of the lower press. Lying on the floor, raise your feet, trying to make the distance from the heels to the floor to the maximum.
Slopes to the sides. Putting your legs on the width of the shoulders, we try to reach the floor alternately and left hand.
Pelvic lifts. Lying on the floor, raise the pelvis up, while straining the muscles of the press, and delay in this position for 10-12 seconds. It is necessary at least 10 repetitions.
Planck. Complex, but effective exercise aimed at strengthening deep abdominal muscles. For its execution, we go to the stomach, rely on the forearm (a straight angle is formed between the shoulder and forearm) and gradually tear the chest, stomach and knees from the surface. As a result, 2 points of the support are formed - fingers and forearms. The body is fixed in this position for 20-30 seconds (for starters, then time gradually increases). At the same time, the pelvis should not move up-down.
Squats at the wall. We get up to the wall, closely clung to her back, then put the legs on the width of the shoulders and make a step forward. After that, we begin smooth sliding down, until the thighs are parallel to the floor. The next stage is a rise without help. Enough a pair of approaches of 14-15 repetitions.
Lifting legs. Exercise contributes to the formation of the waist. To perform it, we go to the side and raise your leg before formation with a straight corner floor. Ideal - a pair of approaches of 20 repetitions (we alternate the work of the right and left leg).
Cross twisting. Lying on the floor with his heads reduced behind his heads, raise the blades and bend the legs in the knees, tightening them into the chest. Then we straighten the left leg, while simultaneously reaching the left elbow to the right knee, after which everything is done with accuracy on the contrary: we straighten the right leg, and with the right elbow we touch the left knee. The number of approaches and repetitions is determined by the capabilities of a woman: the more, the better. Exercise trains the abdominal muscles forming a beautiful waist.

If a woman is diagnosed with postpartum diastasses, some of the above exercises are contraindicated.

Diastases - complication after pregnancy and childbirth, manifested by an excessive discrepancy of the abdominal muscles. Under the pressure of the growing uterus, a woman diverges muscles, softened by hormone relaxin.

Normally, after the appearance of the kid, everything falls into place in 2-3 months. But if the girl had problems with weight before pregnancy, or endured a large baby (or 2 or more children), the muscles do not connect.

As a result, diet and exercises do not help: the stuffing stomach cannot be removed by any ways. In addition to a cosmetic defect, an unpleasant condition can manifest themselves with pain.

Moreover, with a high degree of diastasis (discrepancies of muscles by 10 or more cm), traditional complexes for the formation of the press are dangerous: high risk of omission of internal organs or the formation of hernias followed by pinching organs.

For women who collided with diastasses, gentle exercises are suitable:

cat - 10-15 times from the position "On all fours": exhalation - rounded your back and draw the belly, inhale - we return to the initial position;
foot flexions - performed in the position lying by alternately flexing and straightening the legs (the stops slide on the floor);
compression is the original position lying (the knees are bent, the feet on the floor, under the flange stretched the towel, the ends of which are in the hands of the training): On the exhalation I raise your head and shoulders, tightly tightening the Talia towel, inhale - come back to the floor.

Household training

Regular performance of exercises for slimming belly after delivery is a necessary condition for a slim beautiful figure. But the maximum effect and maintenance of the result is achieved by a combination of a complex with so-called household workouts - exercises that are easy to perform without disappearing from everyday affairs.

Performing daily duties on the housework can be:

pull the front abdominal wall in exhalation and relax on the breath;
in the shower regularly rub the belly with cold water;
swimming in a reservoir (or engaged in the pool) to arrange the stomach massage, chazzing horizontally palms and lead them at a distance of 4 cm from the front abdominal wall;
as often as possible, it is in the position "back straight, stomach is drawn" - gradually it will be in habit;
walking more from the wheelchair: walking at an average pace in the fresh air with weighting in the form of transport with baby - effective cardiography.

When to wait for the result?

This question especially worries young mothers. It all depends on a number of factors:

intensity and regularity of training;
compliance with the principles of healthy nutrition;
heredity and state of the figure of a woman before pregnancy;
freeding type - breast or artificial.

On average, subject to the regularity of classes, a muscular frame is formed after 2 months, holding the abdominal wall and providing accurate body outlines.

Beautiful figure or child? Ultimatum today is not unique. It is not necessary to explain the boring of the baby imperfection of the figure. Self-organization and a little effort - this is what is required to achieve the cherished plane of the abdomen.

Useful video about stomach exercises after delivery

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Anna Mironova

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The female organism is designed so that it is simply impossible not to recover. The weight is the same measure of the mother and baby, such as analyzes, therefore, doctors are observed behind the additions in weight and nutrition. Women belong to the recommendations of the doctor in different ways, up to the full non-compliance with the diet during the expectation of the baby.

However, the postulate: "Rogue - and will immediately lose weight, I will become as before," may not work, so I need gymnastics after childbirth.

Rules of gymnastics after childbirth for a woman - how and when can I do exercises for the figure after childbirth?

Stretched abdominal muscles, fat accumulations, necessary to a woman who feeds breasts - all this is the main problem of the appearance. But the most unpleasant - the longer to delay her decision, the harder will be returned to yourself and attractiveness.
Elementary complexes of exercises after childbirth, from which doctors recommend starting classes, take a little bit of time and they can be combined with a walk or perform when the baby is Radom with you. Do not neglect them - despite your seeming lightness, their regular execution for several months will give quite tangible results.
Exercises for women after childbirth it is important to choose in such a way that physical activity has a beneficial effect on the whole organism, and not only increased muscle tone And contributed to the care of fat deposits. Improving blood circulation will entail the processes of metabolism, normalization of metabolism, which means a faster return to normal weight and excellent well-being, and most importantly - without harm to the general health of a woman.
Exercises after childbirth are performed in several stages - By time when they can be started to do. And remember: if the childbirth passed with complication and you they imposed seams if conducted cesarean section - The first four weeks any sports load you are strictly contraindicated!
Even the elementary exercises should be started only after the permission of the doctor!
If childbirth has passed painlessly and without complications, to start doing the doctor's permission you can in the maternity hospital .

So, what exercises after childbirth can and need to make women, and when?

Effective exercises after childbirth - Video: What exercises for women immediately after childbirth can be performed?

The first stage of classes - exercises that are recommended to begin to do after one or two days after the birth of the baby.

Video: Complex of exercises after childbirth to restore the figure

The most effective in this period is the exercise of Kegel.
It is performed very simple: ten seconds should strain the muscles of the crotch and anus - the feeling that you draw them into yourself. Then relax. This exercise must be repeated at least twenty times for each approach. During the day, it is advisable to do from two to three approaches.
Respiratory exercises are very effective after childbirth.
The first three are performed lying on the back, the fourth - on the side:
1. Right hand - on the stomach, left - on the chest. Do not hurry, breathe to the nose, exhale to make mouth, through weakly open lips. Gradually exhale to do longer.
2. Bend your hands in the elbows, resting the elbows into the bed, raise the chest, while doing inhale. Sleep on the bed, relax all the muscles and exhale.
3. Holding his hands behind the headboard, straighten the legs, close them tightly to each other. Turn on the right side, then on the left side, return to the starting position - on the back. Perform this exercise is necessary with calm, smooth and rhythmic breathing.
4. Bend one leg in the knee, press her hand to the stomach, breathe. Lower and pull out the leg, while doing the movement. Turning over to another side, repeat the exercise.
Exercise for 4-5 days after delivery: the second stage of exercises after delivery

The second stage of gymnastics after childbirth can be started on the fourth-fifth day. Getting started to more difficult exercises check if you have distas - discrepancies of straight abdominal muscles. Classes can be complicated and continuing only if you don't have distas, and only with the permission of the doctor!
- Complex exercises for belly and crotch for 4-5 days after delivery
  The first exercise is performed lying on the back, the second is lying on the stomach, third and fourth - in the position on all fours on the solid surface.
  1. Bend alternately legs in the knees, lean the beds about the bed and raise the pelvis, pulling the stomach and crotch into yourself, as well as squeezing the buttocks. To lie on the bed and dismiss the knees alternately, taking the original position, and then definitely relax.
  2. Hands holding the edge of the bed, raise the right foot up, be sure to ensure that the leg is straight, then return to its original position. The same to repeat the left foot, then raise and lower both legs.
  3. Having drawn the stomach and crotch, bring back and climb in that position, straining muscles for a few seconds. Relax, returning to its original position.
  4. Raise the leg (be sure to keep the foot to be bent in the knee), take it back and up and bend, pulling it to the stomach. Return to its original position, repeat the other foot.
- In the same stage, it is necessary to include exercises for breasts and backs
  1. For breast: Turning face to the wall, put legs on the width of the shoulders. Press the wall - slowly and watching the elbows located strictly parallel to the case.
  2. For the back: To lie on the right side, pull the right leg forward. The left brush is on the right knee, then right hand to take back to the maximum possible position, turn the head and shoulder there. Repeat five times in each direction.
What exercises for women after childbirth need to be performed in a later postpartum period?

A variety of gymnastics after childbirth is not difficult to find on video: for example, famous discs Cindy Crawford, as well as many other complexes of exercise, which are designed for a later period when the state of the woman's body no longer affects the choice of exercises.

The main exercises that include the third stage, and which can be performed after the start of the first menstruation (if you do not feed) or after stopping breastfeeding , include exercises on the press, as well as on different muscle groupswho are responsible for the tightened and slim figure.

Video: Exercises after childbirth for the restoration of the figure

Video: Gymnastics after childbirth

A set of exercises after childbirth for several months will help you transform, feel beautiful and slender, improve well-being will allow every day to receive a charge of good mood and vigor.

Website site warns: All information provided is given to familiarize, and is not a medical recommendation. Before performing a set of exercises after childbirth, be sure to consult your doctor!

The gymnastics after delivery is an integral part of the complex aimed at the complete and efficient return of the body into the usual, prenatal state. The sooner you begin to perform exercise, the sooner the final return to the usual proportions will come.

We advise you to read:

Have you changed the figure during pregnancy and do you want to return the former proportions after childbirth? But are afraid to engage in gymnastics, because heard about the harmfulness of physical exertion in the postpartum period? Let's dispel some myths of refusal from exercise after delivery.

"I only gave birth, the body is weakened, I'm not able to make gymnastics for weight loss and to pull the stomach."

The first four weeks after the maternity hospital, the gymnastics are contraindicated only to those who suffered a childbirth with the help of cesarean section, whose natural consequences became the imposition of seams. The rest is recommended to start classes with a simple gymnastics already in the wardroom of the maternity hospital.

"I'll sit on a diet for weight loss."

With the help of a diet losing weight - a reliable fact. However, whether a diet will help, lead to normal, stretched transverse muscles and strengthen the animal abdominal muscle,?

"I don't have time, because the care of the child eats it without a residue."

You do not even suspect that uncomplicated exercises in combination with do while cooking, we wash, clean, wear a child on the hands.

The question of weight loss is a sore theme for women who returned home after the hospital. Since it is categorically not recommended to resort to diet masses, it remains only gymnastics for weight loss.

What gymnastics can be engaged

To strengthen the abdominal muscles, you need to systematically resort to the help of several uncomplicated exercises. This gymnastics does not request five minutes a day and with a proper regular approach will give a tangible effect.

A variety of developed by the famous masters, sports techniques. Complicated performed by young mothers too much time. In the first months after delivery, such complexes are better not to apply. Below are elementary and effective exercises that will help achieve tangible results in the shortest possible time and.

Tightening abdomen

Pit the gymnastic rug on the floor surface and proceed to exercise. Take the position lying on the back, bend your legs in the knee joints and securely press the feet to the floor. Place your palms on the stomach, make a strong exhale, at the same time, strain the abdominal muscles ,. Secure this position for 4 seconds. After the specified period, make a complete unhappy breath. Repeat an exercise at least eight times in one approach.

Bridge

The exercise is not like that "bridge", which is performed by gymnasts on world championships. After childbirth, the gymnastics is exclusively wellness. Therefore, take the position similar to the one that you occupied when the abdomen is performed. Hands place the head, gossip the phalange "in the castle". Make a strong exhale and reject the pelvis at 20-25 cm from the floor, while retracting the belly. You will definitely feel how the muscles of the buttocks tighten.

Exercise can cause difficulties from newbies. Therefore, do not be afraid if it is hard or even impossible to perform the first time. Start with a small number of repetitions, gradually increasing the pace and load. For women who are in good physical form, complicate the process by pressing the chin to the chest, simultaneously with the pelvis raising.

Breathing exercises

After completing the exercise of the bridge, I do not have a position, go to the next exercise. Bend the legs in the knees, while putting the feet for 20 cm. Hands fold on the stomach palms down. Calm your breath and take off, full breathing. I exhale also calmly accompanying the sound of "Haaa". Making exhalation, draw your stomach, at the same time stroking hands. Stroking aimed, to make should be carefully and effortless, from the pubic area to the area of \u200b\u200bthe navel. Perform up to 10 repetitions.

The following exercise is suitable as a method for strengthening the abdominal press muscles after childbirth. Lower the stomach, pre-laying the pillow under it. Weight body transfer to elbow joints. Take a breath, after which, on the exhalation, make the movement of the pelvic forward. Simultaneously with the next breath, come back to its original position. Make sure that there is no excessive pressure on the chest.

Vertical press

Source position - standing face to the wall. Put the hands on the wall in such a way as to ensure a tight fit of the brushes and the forearm. Slightly bend your legs in the knee joints, put on the width of the shoulders. Reduce the abdominal muscles as if they leaving the left elbow to the right knee, then - on the contrary. In fact, the work of the muscles without performing movements is obtained.

Elimination of varicose veins

To do the exercise, go to the "lying on the back" position. Bend legs in the knee joints, and the feet are twisted together, tightly pressed to the floor surface. The arrangement of the hands is along the body line, palm, like the feet, pressed to the floor. After that, proceed directly to the exercise: not separating the knees, straighten your legs, simultaneously squeezing the fingers on the legs at least ten times. Return to the starting position. For the proper effect, follow 5 approaches every day.

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