Recovery after childbirth - exercises for the body. Exercises for the lower abdominal muscles

Many women are interested in physical exercises after childbirth, thanks to which they can regain their previous shape and become attractive again. Because for long time gestation in female body A number of changes occur; after the baby is born, the mother will have to spend some time recovering.

The article will tell you what exercises you can do after childbirth to lose weight and strengthen muscles without moving away from your baby. At home, you can perform a whole range of different movements that will quickly return your body to its normal state.

Why do mothers need physical education?

Exercises after childbirth are necessary for women in order to improve their well-being and tighten their figure. The most important thing is to approach sports responsibly so as not to aggravate the condition, because in addition to training, strength and time must be spent on the baby. Exercise helps:

improve blood circulation;
reduce weight;
reduce spasms;
normalize metabolic processes;
restore the tone of the abdominal muscle groups;
recharge your batteries;
mobilize forces;
restore vaginal muscles;
return to normal breast shape.

Basic Rules

A set of exercises after childbirth can easily be performed at home, but this should be done with extreme caution. Training should have a noticeable effect and not cause harm to health. To ensure this, you need to learn a few simple rules:

loads must be regular;
when performing exercises, the air temperature should be no less than 20 and no more than 23 degrees;
before training you need to empty your bladder and bowels;
in the first month after childbirth, it is forbidden to make sudden movements and lift weights of more than 4 kg;
During breastfeeding, you should not perform exercises that load the shoulder girdle, as they can disrupt lactation.

Restrictions

The most common exercises after childbirth, to the surprise of many mothers, have certain limitations. They should not be performed in the following situations:

excessive exhaustion of the body;
exacerbation of chronic diseases;
severe birth injuries;
acute pathologies.

In the case of cesarean section, perineal ruptures and episiotomy, you are allowed to start exercising only two months after birth. In addition, to perform physical exercise doctor's approval is required, since each person's body has its own individual characteristics.

Elementary exercises

Mothers are often interested in what exercises to do after childbirth, forgetting about the most simple actions:

"Bike". A well-known exercise that helps you lose weight excess weight and strengthen various muscle groups. It is done in a lying position with legs raised and bent at right angles. Next, for a certain time, you need to alternately move your legs, simulating riding a bicycle. You can make the task more difficult by placing your hands behind your head and lifting your shoulder blades off the floor.
"Scissors". Another popular exercise from childhood is performed in the same position. It requires raising your straight legs 45 degrees and crossing them in rhythm, without lowering or raising too high.
"Boat". Having turned over on your stomach, you should simultaneously raise your legs and torso, depicting the rocking of the vessel on the water.
Twisting. The complex ends with an exercise that everyone certainly did at school. To perform it, you need to lie on your back, bend your legs and pull them towards you, rest your feet on the floor, and place your hands behind your head. Having fixed your legs under a sofa or any other weight, you should lift your torso, exhale, and then return to the starting position while inhaling.

To eliminate a hanging belly, it will be enough to perform all these exercises every other day. It is recommended to do each of them in 3 sets of 1 minute.

Fitball training

Quite effective physical exercises after childbirth can be done on a special ball, which is available in many homes. Fitball training is very simple, so it is ideal for those who want to start exercising immediately after being discharged from the hospital:

10 jumps on the ball from a sitting position;
8 crunches (lie on your back on the apparatus and raise your shoulder girdle);
30-40 seconds of bridge (done as a regular exercise, but here you need to place the fitball under you so that it does not allow you to fall).

Other complexes

In addition to the above, there are other interesting exercises. Alone they give only a minor effect, but taken together they positive sides will be noticeable almost immediately.

Below are various options training. They are aimed at working the abdomen, spine, pelvic muscles and other purposes. Since it is recommended to practice every day, these complexes can be performed in turn. Thanks to this, the load will be evenly distributed and the desired goal will be achieved faster.

Abdominal exercises

The main problem of all mothers is stretched abdominal muscles. It is possible to cope with this, but it will take a lot of effort. Experts offer interesting ones. They will very quickly tone up the abs, normalize the functioning of the intestines and stomach, and also help a woman lose weight.

The best home exercises after childbirth for abdominal muscles:

Lie on your back, put your hands behind your head, bend your legs and place your feet at a distance of 8-10 centimeters from the pelvis. As you exhale, you need to tense your buttocks and thighs as much as possible, and then lift your pelvis off the floor and lift it as high as possible. After 10 seconds you should return to the starting position. A total of 10 repetitions are worth doing. At the top, the muscles of the buttocks and thighs should still remain tense.
Without leaving the lying position with bent legs, you need to place your left ankle on your right knee, clasp your hands and bring them to the back of your head. After exhaling, you should tense your abs and try to touch your left knee with your right elbow, and then return to the first position. starting position. This exercise should be performed in 3 sets of 15 repetitions.
While remaining in a lying position, you need to move your flattened feet 20 centimeters away from your pelvis and raise your toes. Then you should touch right hand to the right heel, lifting the shoulders and shoulder blades off the floor. Afterwards, the same actions need to be done with the left side. All this must be done at a moderate pace, feeling the tension in the press. In total, you should perform 2 sets of 15 times.
You can complete the complex with the “bicycle” exercise described above.

Spine training

Exercises after childbirth at home, the purpose of which is to strengthen the spine, are also popular. They are easy to perform without additional equipment, so they can be called ideal for self-execution within a house or apartment.

The complex includes the following exercises:

"Fish" The first step is to lie on your back, place your arms along your body and completely relax. Next, you need to move your hips and body in opposite directions at a moderate pace, imitating the movement of a fish in the water. It is recommended to repeat such movements for a minute.
"Kitty." The well-known exercise is performed in a standing position on all fours. To do this, you should rest your palms on the floor, and then, as you exhale, bend your lower back and lower yourself down as much as possible, without using your arms and legs. After inhaling, you need to bend your back in the opposite direction and at the same time lower your head. This exercise is performed at least 10 times.
"Wall". Standing closer to the wall, you need to straighten your spine and touch the back of your head, buttocks, heels and shoulder blades to the surface. Next, you need to take turns raising your bent legs up, pressing your knees to your stomach. It is advisable to do this without using your hands, but at first you can still use them a little. The “wall” should be performed 15 times.
"Tree". The final exercise is done in a standing position. Your feet should be shoulder-width apart and your arms should be raised up. As you inhale, you need to stretch upward, feeling each vertebra. Then you need to repeat the same thing, spreading your arms to the sides. You must hold each pose for 30 seconds.

Prevention of varicose veins

Among the variety of exercises for women after childbirth, there are also those that help fight varicose veins. Many people face this problem, but not everyone knows about its solution. In fact, there is nothing particularly difficult about this.

To prevent varicose veins, you can perform the following exercises:

Lie on your back, straighten up and curl your toes. After holding for 15 seconds, relax, and then tense them again. In total, you should perform 10 repetitions (if desired, the number can be increased to 20).
Without leaving the previous position, you need to quickly tense and relax your buttocks (together or in turn), thighs and ankles for a minute. Then place a pillow under your feet and lie in a relaxed position for about 15 minutes.

Complex for pelvic muscles

The joints and muscles of the pelvis, oddly enough, also need attention. To work them out, there is an interesting complex that includes only 2 exercises. Performing them is not so difficult, so even for mothers who have just been discharged from the maternity hospital, they will not present much difficulty.

Effective exercises after childbirth for the pelvic muscles:

Sitting on the floor with your legs extended in front of you, take a few “steps” forward and back, using only your gluteal muscles. You need to repeat this for a minute.
Standing straight with your palms on your waist, perform 10 pelvic rotations in one direction and then in the other. In this case, the muscles of the buttocks, abdomen and thighs should be relaxed.

after childbirth

Another amazing set of exercises designed for the pelvic floor muscles is loved by all women. The main task after childbirth is to hold internal organs in the small pelvis, which is difficult to achieve, because under normal conditions these muscles work extremely rarely.

Before you look at Kegel exercises, you need to identify the muscles you need. This is done very simply: you need to try to stop urination. At this time, tense muscles will be felt, which are necessary in this complex.

Now it’s time to go directly to the training. The whole complex contains a lot of exercises, but it makes no sense to consider them all, because the process of their implementation and effectiveness are similar to each other. During the training period, you need to tense only pre-defined muscles (as indicated above).

The best exercises in the Kegel complex are:

Squeeze the muscles, hold for 5 seconds and relax (10 repetitions).
Clench and unclench the muscles at a fast pace (3 sets of 8-12 repetitions)
Squeeze the muscles as hard as possible, hold for 30 seconds and return back (5 times).
Push moderately, as during childbirth (4-5 repetitions).

The entire complex must be performed in a lying position. These 4 actions will take no more than half an hour, so mom will have time to exercise while her child is sleeping peacefully.

Breathing exercises

Special breathing exercises helps in losing weight no less than Kegel exercises after childbirth. It is recommended for restoring the body and improving well-being. Its goals are to improve blood circulation and speed up metabolism. Besides, breathing exercises They help strengthen the abdominal muscles quite well.

Gymnastics is performed as follows:

put your hands on your ribs;
inhale deeply through your nose, inflating your stomach;
exhale smoothly through your mouth, drawing in your navel.

During the execution, be sure to watch your shoulders. They must remain motionless, otherwise no effect will be obtained. In total, it is recommended to perform 2 sets of 10 inhalations and exhalations.

After becoming a mother, a woman never stops wanting to be beautiful. But not everyone immediately returns to their previous form. On the contrary, to become attractive again, you need to make an effort. Where to start recovering after childbirth so as not to harm your health and get results?

Read in this article

The first weeks after childbirth

At first time higher value, how appearance, gain health and well-being. And rehabilitation itself is more about restoring body functions that changed during pregnancy. It is also important to establish lactation, because this is not only a condition for the healthy development of the baby, but also helps in increasing body volume.

A woman must control:

. At first they will be abundant, but with a tendency to decrease and lighten the color. These lochia are signs of cleansing of the uterus. If they do not shrink or come with clots, you need to see a doctor sooner deadline inspection.
Emotional condition. Women after childbirth are often bothered by despondency and the desire to cry. This will go away faster if you establish a routine and get enough sleep.
Condition of the internal genital organs. They are more likely to earn money as usual if the woman does not lie in bed. It is important to establish lactation; this also helps to normalize the balance of hormones, which means it will ensure the restoration of the cycle after childbirth. At first it will be changeable; with frequent feedings, there may be no menstruation for several months.
, if available. At first they will ache. Stitches in the perineum may make it difficult to urinate, causing discomfort, or may cause discomfort during bowel movements. With them, it is especially important to avoid constipation, that is, watch your diet (eat prunes and drink plenty of water). You can take Paracetamol to relieve pain.

Helping the body recover

As your health improves, your appearance becomes more important in the problem of how to recover after childbirth. There are several aspects here that may be of concern. But the problem must be solved comprehensively, without forcing events.

Stomach

Even if a woman has not gained excess weight during pregnancy, she may remain bulging after childbirth. This is natural, because the muscles are stretched and weakened, and the same thing happened with the skin. But it’s not yet possible to seriously engage in sports to tighten them up.

Hair

The main problem with hair is intense hair loss. The balance of hormones is to blame for this, leading to weakening of the bulbs. Nursing mothers suffer less from this; their balance of substances returns to normal more smoothly. The following will help restore thickness to your hair:

a diet with sufficient protein and B vitamins;
short haircut, which will ease the load on the bulbs;
strengthening masks (raw yolk + 1 tsp butter, keep for half an hour).

Full-fledged exercise in the first weeks after childbirth is, of course, unacceptable. The load is limited to walks with the baby and household chores. But after 6 - 8 weeks you can do exercises to recover after childbirth:

Lie on your back with your knees bent and your palms pressed to your stomach. Exhale, drawing in your stomach and pressing lightly on it. Inhale slowly, releasing your abdominal muscles. Repeat 10 times.
Lie down as in the first exercise, but your hands should be behind your head. Raise your pelvis up, hold it for 2 - 3 seconds, and slowly lower it. Do 10 repetitions.
Get on all fours, leaning heavily on your palms and feet. Raise your pelvis up, straightening your legs and arms. Do this 10 times.
Lie on your side, leaning on your palm, arm straight. Separate your pelvis from the floor and rise slightly, pausing. Do 10 repetitions on both sides.

Vitamins for mom's health

Vitamins for recovery after childbirth are needed not only from foods. The body needs to replenish missing substances with drugs.

Now a young mother needs vitamins B, K, E, C, PP, A, and many microelements. They will help strengthen hair, nails, improve the condition of the skin, blood vessels, normalize the functioning of the reproductive system, digestion and metabolism.

There are special complexes for mothers:

"Vitrum Prenatal"
"Ferrum Lek"
"Alphabet".

You should ask your doctor which composition to choose.

When in the house Small child, it is very difficult to find time for yourself. But with the right regime, this is possible and even necessary. After all, taking care of your appearance is an element of health and well-being.

During pregnancy, the load on all body systems increases, hormonal changes occur and a woman’s weight increases. In the postpartum period, you really want to recover quickly and regain your pre-pregnancy weight. Gymnastics comes to the rescue. It is better to start exercising during the postpartum period only after consulting a doctor and his recommendations.
Gymnastics in the postpartum period is designed to restore posture and gait, normalize the tone of the abdominal and pelvic floor muscles, accelerate the reverse contraction of the uterus (postpartum involution), return the abdominal and pelvic organs to their normal position, improve blood circulation and breathing, and normalize the nervous system.

Physiology of the postpartum period

The postpartum period is important stage in the life of a postpartum woman, this is a period of physical and emotional restructuring. The postpartum period lasts 6-8 weeks, during which the reproductive organs return to their prenatal state. During the recovery of a woman’s body, the doctor pays attention to temperature, pulse and respiration rates, the nature and quantity of lochia, and uterine contractions.
Lochia (postpartum discharge) is a rejection of the uterine mucosa due to the healing of its wound surface, which formed after childbirth. In the first week, lochia resembles menstrual bleeding, then it becomes sanguineous, then yellowish-gray. The size of the uterus returns to its original size gradually, first the uterus is palpated at the level of the navel, then below the navel, until it disappears behind the womb. Good uterine contractions are promoted by massage and positioning on the stomach. In the first week after birth, the temperature may rise to subfebrile levels (37-38 degrees). This is the body’s reaction to the absorption of decay products formed during the healing of the wound surface in the uterus. The vaginal muscles restore their tone, but the vagina itself will remain wider. The final formation of the cervix ends at 13-14 weeks, but the cervical canal remains somewhat dilated, and the external os takes on a slit-like shape. The labia become dark and wide after childbirth. A decrease in blood pressure is possible, which should be taken into account when performing exercise therapy in the postpartum period.

Rules for performing exercises during the postpartum period

To achieve a positive result, gymnastics in the postpartum period is performed taking into account several rules. In this case, the recovery process will proceed faster and improve the mother’s emotional state.

It is important to maintain the pace of increasing the load, try to use a variety of exercises (the same and boring exercises can cause the opposite effect);
perform gymnastics regularly, first daily, then several times a week;
perform movements slowly, smoothly, with breaks to restore breathing;
Gymnastics should be carried out in a well-ventilated room, on the floor and in comfortable clothes that do not restrict movement;
before starting gymnastics, it is necessary to empty the intestines and bladder;
it is better to start doing exercises 1-1.5 hours before eating and after feeding (during physical activity, lactic acid is released, which affects the taste of milk, and a decrease in milk production is also possible);
To prevent your milk supply from decreasing, you should consume more fluid during and after physical activity.

Exercises during the postpartum period - examples

Before starting classes, it is useful to warm up for 5-10 minutes. First, you need to take three or four deep breaths and exhales, stretch upward, then bend over and try to touch your fingers to the floor. After this, make several wide swings of your arms in different sides and march in place, with your knees raised high.
The physiology of the postpartum period involves long walks with the child, swimming, skiing and skating. Strength exercises, wrestling, cycling, running and extreme sports are prohibited (adrenaline is released, which deteriorates the quality of milk).

Exercises you can start the day after giving birth:

Starting position: lying on your back, twist your arms in front of your face, as when washing your face;
lying on the floor, you need to slide your feet along it, bending one leg and straightening the other;
Throw your bent arms behind your head and bend your legs at the knees: in this position, lift your pelvis up, inhaling, and lower it, exhaling;
while swinging your arms, sit down, while trying to reach your toes (3-4 swings before sitting down);
bring your feet together and pull them towards your body, spreading your knees to the sides, then stretch your legs and relax your muscles;
exercise “bicycle”: lying on your back, spin your legs in circles;
lying on your stomach, clasp your hands under your chin and in this position lift one leg up, then the other, hold them suspended and lower;
in a position on all fours, stretch back and up alternately one and then the other leg.

Sets of exercises in the postpartum period

Complex No. 1

This complex can be performed one day after birth. The purpose of the exercises is to prevent thrombosis.
Starting position: lying on your back, both legs bent at the knees. Try to straighten your legs in this position so that your knees, touching the sides, do not come off each other.
At least 10 times slowly and forcefully squeeze your toes (“retract your claws”) and unclench them.
Bend your knees. Then straighten one leg and first pull it towards you, then pull the toe. For each leg, perform the exercise at least 10 times.
Perform the last exercise with both legs at the same time, trying not to lift them, but simply stretch out on your back.

Complex No. 2

This set of exercises can also be started the day after giving birth. When performing it, you need to breathe from the lower abdomen.
Starting position: lying on your back, both legs bent at the knees. Place your hands on your lower abdomen. Start to inhale slowly through your nose, then also slowly exhale through your mouth (to “haaa”). The abdominal wall will rise during inhalation, and during exhalation you need to help the stomach: slowly stroke it with your hands from the pubic symphysis to the navel. Do not press on your stomach under any circumstances, but simply stretch your hands along your lower abdomen.
After completing the exercise, turn on your side so that your head, chest and pelvis are on the same line. Place your upper hand on your lower abdomen and repeat the breathing movements with your abdominal wall again. For a better effect, you can say “pfff” or “puuhh” as you exhale.
Then you should roll over onto your stomach; you can place a small pillow under your lower abdomen. In this position, breathe from the lower abdomen. As you exhale, move your pelvis forward, saying “pfff” or “puuhh.”

Carrying a child and its very birth, although they are natural physiological processes, but it does not pass without a trace for the body. After childbirth, the body definitely needs restoration, because increased stress weakens the tone of the abdominal muscles and perineum, and problems with the veins that began during pregnancy can progress. Gymnastics after childbirth is necessary for complete and effective recovery of the body. The sooner it is started, the faster and better the restorative effect will be.

If there were no perineal ruptures or incisions during childbirth, you can start classes very soon, practically the next day the baby is born, if your health allows it. If stitches were placed, then of course you need to wait until they heal, this takes about 2 months.

Five minutes a day to restore your belly

Restorative gymnastics after childbirth involves different complexes exercises. Perhaps, the most problem area– belly. Stretched abdominal muscles entail a number of inconveniences that you want to eliminate as soon as possible. Mainly this is the absence of the urge to urinate and defecate, which is fraught with different problems and even embarrassment.

Gymnastics for the abdomen also helps in restoring your figure. Moreover, it is very important to do the exercises without limiting yourself to wearing a bandage. The bandage only fixes the muscles, but does not force them to contract, and therefore does not lead to recovery.

To restore your abdominal muscles, it is enough to regularly perform a couple of very simple exercises. Such gymnastics will not take longer than 5 minutes, but if performed conscientiously and constantly, it will give a noticeable effect.

Exercise 1. Pull in your stomach

suck in your stomach

We lie on our backs, bend our legs at the knees, press our feet firmly to the floor, palms on our stomachs.

As you exhale, strongly draw in your stomach and hold this position for 4-5 seconds. Then we take a deep, slow breath and repeat the exercise. You can do 8-10 repetitions in one approach.

Exercise 2. Making a “bridge”

We take the same position as when performing the first exercise. After exhaling, raise the pelvis, straining the buttocks and drawing in the stomach. At the same time, raise your head and press your chin to your chest.

This exercise is not an easy one, so it may be difficult to perform at first. There is nothing wrong with this; over time, the muscles will gain tone and strength, and the number of repetitions can be increased.

A complex approach

There are very few women whose only problem area after childbirth is the stomach. In most cases, the entire body needs to be restored and toned. This means that postpartum problems need to be dealt with comprehensively, that is, perform a variety of exercises and use all parts of the body.

If you are breastfeeding, it is better to exercise after feeding. For classes you will need comfortable clothes, a small pillow and a cheerful mood. All movements during gymnastics must be performed smoothly and carefully.

Exercises to prevent the consequences of varicose veins

Exercise 3

We take a lying position, face up. Legs should be bent at the knees, feet should be brought together and pressed firmly to the floor. We stretch our arms along the body, palms turned down. We straighten our legs without separating our knees, and squeeze our toes 10 times with force (as if we were retracting our claws). Then we return the legs to their previous position.

Exercise 4

Without changing the position, we lift one leg up, completely straightening it at the knee, and pull the toe towards us and away from us. Foot movements must be performed 10 times and with a large amplitude. Then we perform the same actions with the other leg.

Abdominal muscle training exercises

Exercise 5

We lie on our backs, bend our knees, spread our feet slightly, and place our hands, palms down, on our stomachs. We take a slow breath, then exhale just as calmly, as if pronouncing the sound “haaaaaa”. As you exhale, draw your stomach in, helping a little with your hands. There is no need to press with your hands, it should be stroking in the direction from the pubis to the navel. The exercise must be repeated 10 times. (Picture from exercise 1)

Exercise 6

Now we lie down on our side. In order not to waste your attention on discomfort and inconvenience, you can place a small pillow under your neck. Apart from the starting position, this exercise is no different from the previous one: we also draw in the stomach as we exhale with the sound “haaaaa” and help with our hands. We do the exercise on each side, performing 10 repetitions.

Exercise 7

We roll over onto our stomach, place a small pillow under our lower abdomen, and support our body on our elbows. We inhale, and as we exhale we move our pelvis forward. As you inhale, return to the original position. The exercise is performed 10-12 times. During the exercise, it is important not to put pressure on the chest so that the chest itself does not become full.

Video on how to restore your belly after childbirth

Exercises to strengthen the muscles of the perineum

Exercise 8

Starting position – sitting or lying down. We try to tense the muscles of the vagina and anus in turn. This exercise requires practice, because every time it seems that the same muscles are contracting. When the separation is clear, you can try to carry out a “wave” of contractions from the anus to the pubis. Relaxing your lips and mouth muscles and controlling your breathing will help you perform this exercise correctly.

This exercise is very reminiscent of the well-known Kegel exercises, which consist precisely in contracting the muscles of the perineum at different rates. Such gymnastics will be useful both before and after childbirth.

Video of Kegel exercises to strengthen the pelvic muscles

Exercise 9

We lie on our sides. The head, shoulders and pelvis form a straight line, legs are bent at the knees. The lower arm should be placed under the head, the upper arm bent and resting on the surface with a fist or palm in the navel area. While in this position, as you exhale, raise your pelvis (support on your upper arm), and as you inhale, lower it. Repeat 8-10 times on both sides.

Exercise 10

We take a lying position, face up, bend our knees, feet rest on the floor, arms lie along the body. As you exhale, pull your socks towards you and try to reach your left foot with your left hand, inhale - we return to the starting position, exhale - repeat the exercise, but now reach with your right hand to your right foot. We do 5-6 repetitions on the right and left sides.

Exercise 11

We get on all fours. The head, shoulders and pelvis are at the same height, knees are spaced approximately shoulder width apart. Exhale, pull in your stomach and lift it off the surface. left palm and the right leg, inhale - we return to the starting position, exhale - repeat the exercise, changing the “diagonal”. We perform 10-12 times.

Exercise 12

We continue to practice standing on all fours. This time, rest on your palms and lift your feet. As you exhale, raise your pelvis, straightening your knees and distributing the weight on your palms and insteps. As you inhale, return to the original position. We perform 10-12 repetitions.

Exercise 13

We lie down on our side again. Bottom hand straightened and located at right angles to the body, emphasis on the palm. Top hand extended along the body. As you exhale, lift your pelvis off the surface and rise slightly. As you inhale, take the initial pose. We perform 8-10 repetitions on each side.

Exercise for the back and abdominal muscles

Exercise 14

We stand facing the wall. We rest our palms and forearms against the wall, legs slightly bent and shoulder-width apart. We contract the abdominal muscles, as if we are trying to bring the right elbow closer to the opposite knee, and then, on the contrary, the left elbow to the right knee. In fact, this movement is not performed; only the abdominal muscles are tensed.

Saying goodbye to extra pounds

Alas, the weight of a pregnant woman increases not only due to the growth of the fetus, placenta, amniotic fluid and the increased volume of circulating blood. The extra pounds that have appeared during pregnancy “stick” to the new mother and remain with her after childbirth. Since you cannot severely restrict yourself in nutrition after childbirth, best option– gymnastics for weight loss.

Reading on the topic:

How to quickly lose weight after childbirth?

Stretch marks on the abdomen after childbirth: how to remove them at home and using hardware cosmetology

Losing weight after childbirth - fundamental tips

Weight loss technique - online course"Mom + baby"

Cindy Crawford Method

Cindy Crawford's exercises after childbirth are very popular for this purpose. This set of exercises is developed based on personal experience and includes three groups of exercises: A - basic exercises that can be performed anywhere and at any time, B - exercises aimed specifically at strengthening muscles, C - intense exercises for burning fat. Video training can be found in the public domain, they are also known as the “New Dimension” set of exercises. Working out with a virtual trainer is very convenient. With regular exercise, results are visible within 2 weeks.

Video by Cindy Crawford. New dimension. Complex C

Cindy Crawford - perfect body in 10 minutes

The postpartum period (6-8 weeks after the birth of the baby) is a period of physical and emotional adjustment. The reproductive organs return to their prenatal state. The family adapts to the arrival of a child in the house. The responsibilities of each parent change to cope with the needs of the baby.

Exercising in the early postpartum period really helps the recovery process. It is only important to observe the pace of increasing the load and the variety of exercises. The same exercises and tedious, tedious workouts, on the contrary, can cause a reaction opposite to the expected one.

It is best to start exercising on the first day after giving birth. Exercises should be performed regularly, several times a day, lying on a flat surface (take a small pillow for convenience). Perform movements slowly, without concentrating, smoothly. By no means harsh. The room where you practice should be well ventilated. The optimal temperature is 18-20 degrees. It is necessary to exercise in comfortable clothing that does not restrict movement. Don't forget to visit the toilet before training.

It is better to exercise after feeding. Always rise from a lying position by turning to the side. Lie most time is better on the stomach, thereby supporting the involution of the uterus and reducing postpartum discharge. Getting up early after childbirth and walking supports recovery processes. Pay attention to good foot placement and especially to the “rolling” from heel to toe.

If the delivery process took place without complications, postpartum gymnastics can begin as early as the first week. It is clear that we are talking about the simplest, most basic exercises for women after childbirth; more intense loads should be added later. After a caesarean section, due to the complexity of the operation, restorative gymnastics has its own characteristics.

What could it be more beautiful than a woman with a baby? Young mothers glow with happiness. But there is no limit to perfection. This set of exercises after childbirth will help women quickly recover physical fitness and put on your favorite outfits again.

A set of exercises to remove belly fat after childbirth

What exercises can you do after childbirth to strengthen your abdominal muscles? Exercises 1 and 2 can be started from the 4th day after birth, and all the rest - from the 12th day after birth.

Exercise No. 1:

1. Stand straight, feet shoulder-width apart, arms along the body.

2. Inhale deeply and then slowly release the air through your mouth, strongly tensing your abdominal muscles.

3. After exhaling, maintain tension for a few seconds, then relax.

Exercise No. 2:

1. To perform this exercise from the gymnastics complex for recovery after childbirth, you need to lie on your stomach, legs straight, arms along the body.

2. Without helping yourself with your hands, simultaneously raise your head and chest - inhale.

3. Return to the starting position - exhale.

4. Repeat the exercise 4-5 times.

Exercise No. 3:

1. Lie on your back, legs straight, arms along your body.

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

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

Exercise No. 4:

1. Sit on a chair, on the very edge of the seat; back straight.

2. Pull in your stomach, bend your knees.

3. Raise your bent legs up, trying not to bend at the lower back.

4. Stay at the point of highest tension and take 10 deep breaths.

5. Repeat the exercise 5 times.

Exercise No. 5:

1. Get on your knees, back straight.

2. Sit on the floor.

3. Rise to your knees without relaxing your abdominal and buttock muscles.

4. Do the same to the left side.

Exercise No. 6:

1. This exercise to remove belly fat after childbirth is performed while lying down. You need to lie on your back, put your hands behind your head and straighten your legs.

2. Squeeze your legs along their entire length, pull in your stomach, bend your knees.

3. Pull your knees as close to your chest as possible - inhale.

4. Lower your knees bent to the right until your right thigh touches the floor - exhale.

5. Do the same to the left side.

6. Repeat the exercise 10 times.

Exercise No. 7:

1. Lie on your right side, support your head with your hand.

3. Raise your closed legs up and hold them in this position for 3 seconds, then slowly lower them.

4. Turn over on your left side and do the same.

5. Repeat the exercise 10 times.

You need to start doing special exercises while still in the maternity hospital. They will help reduce pain in the perineum, back, and abdomen, restore posture and avoid many of the misfortunes that beset women who have given birth.

Exercises for chest muscles after childbirth

What exercises after childbirth will help strengthen your chest muscles? If you are not breastfeeding, you can start doing these exercises as early as 2 weeks after birth, and if you are, then only after you stop breastfeeding.

Starting position - stand straight, feet shoulder-width apart, arms along the body.

Exercise No. 1:

1. Bring your hands together in front of your chest: elbows raised to shoulder level, fingers spread, palms touching.

2. For 5-7 seconds, press firmly with one palm on the other, and then return to the starting position.

3. Repeat the exercise 10 times.

Exercise No. 2:

1. Describe large circles with your arms raised to the sides.

Exercise No. 3:

1. Spread your arms to the sides, slowly throw them back, then sharply lower them.

2. Repeat the exercise 10 times.

Exercise No. 4:

1. Straighten your arms behind your back and clasp your hands.

2. Raise your arms as high as possible without releasing your fingers.

Exercise No. 5:

1. Raise your arms straight above your head, cupping your palms and spreading your elbows to the sides.

2. Without separating your palms, alternately move your elbows as far back as possible.

3. Repeat the exercise 5 times.

Rehabilitation exercises after childbirth for women who have had a caesarean section

All exercises of restorative gymnastics after childbirth for women who were C-section, are performed in a supine position on a bed.

1. Vigorously pull your toes toward you, then away from you. Repeat the exercise 8 times.

2. Rotate your feet around the ankle, first in one direction, then in the other. Repeat the exercise 10 times.

3. Bend your foot toward your shin, then slowly extend it forward. Repeat the exercise 8 times.

4. Tighten your knees and press them to the bed for 4-5 seconds, then relax. Repeat the exercise 10 times.

5. Squeeze your buttocks and relax. Repeat the exercise 10 times.

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

7. Bend your knees, pull in your stomach, tighten your buttocks, and press your back to the bed - exhale. Count to four and relax - inhale. Repeat the exercise 4-5 times.

Here you can watch the video “Gymnastics after childbirth”, which shows exercises for the abdominal and chest muscles:

Physical activity is very important for the health of any person. Exercise helps you cope with stress, recharge your energy and get your body in order. It is especially important to exercise during the postpartum period. Today it has already been proven that mothers who do daily exercises are less likely to experience postpartum depression and recover much faster after pregnancy and childbirth.

When can I start classes?

After the baby is born, every woman strives to return her figure to its previous shape as quickly as possible. However, experts do not recommend rushing too much. In the first months, it is better to limit yourself to light exercise, and only if you have no contraindications.

A few days after the birth of the baby, if the birth took place without complications, the mother can begin to do the first set of exercises after childbirth to retract the abdomen and quickly contract the uterus.

Later, after 2-3 months, you can do more complex exercises after childbirth to load all muscle groups.

First exercises

The very first exercises include Kegel exercises, breathing exercise, exercises for the back and gymnastics for the chest.

Breathing exercise

While still in the maternity hospital, if your birth was natural and uncomplicated, you need to start training your abdominal muscles. Conventional abdominal exercises, of course, are not suitable for women in labor, but breathing exercises can be an excellent option for quickly regaining your figure. To do this, you need to lie on your back, bend your legs and place them on the bed, on your full foot. Take a deep breath through your nose, sucking in your stomach. Hold your breath for 3-5 seconds. Exhale sharply through your mouth, inflating your stomach, and also hold your breath. Relax, rest. You need to start this kind of gymnastics with 5-6 repetitions, increasing the number of exercises every day.
After you have mastered the first exercise and it has become too simple for you, you can introduce the next element of exercise. Now, when inhaling, you need to not only pull in your stomach, but also lift your buttocks. Make sure that your lower back does not lift off the surface. Start introducing new elements gradually, with 2-5 exercises. Every day, increase the number of exercises by 1-2.

Doctors advise nursing mothers how to get into shape as quickly as possible after childbirth

Kegel exercises

This gymnastics after childbirth allows you not only to tighten your figure, but also to restore tone to the muscles of the pelvis and vagina, which is very important for a woman’s health.

Flaccid muscles in this area can cause conditions such as urinary incontinence or uterine prolapse.

Weak vaginal muscles can also lead to loss of sexual desire and satisfaction, and this is a sure path to sexual discord between spouses.

For those who are not familiar with this complex, you need to start classes from the very beginning. simple exercise. In any place and in any position, squeeze the vaginal muscles and hold in this position for 3-5 seconds. Repeat the exercise 20–30 times. You need to perform 8-10 approaches per day. In order to understand which muscles need to be squeezed, do a short test. When going to the toilet, try to stop urinating and then continue. During the test, you will clearly feel how to perform this exercise correctly.
More advanced women can perform more difficult exercises. One of the most effective is the “ladder” exercise. For execution this exercise you need to control the vaginal muscles well enough. Tighten the lower part of the muscles first, then the middle and finally the upper. It's like you're climbing stairs. Hold the contraction for a few seconds, and then relax the muscles in the reverse order.

Chest exercise

Exercises for the chest can be done at any free minute. Exercises will help you maintain your breast shape after you stop. breastfeeding. These exercises can be started immediately after giving birth.

Sit up straight and watch your posture. Clasp your arms in front of your chest, elbows pointing out to the sides. Squeeze your hands forcefully. At the peak of the force, hold for a few minutes and loosen the lock. Repeat the exercise 10–20 times.
Wall push-ups. This exercise is very simple to do and does not take much time. Stand facing the wall and lean your hands on it. Hands should be shoulder-width apart. Push up, making sure your elbows are pointing down. Push-ups can be performed during the day at any free moment.

Exercise for the back

For women who were involved in fitness before pregnancy, you can perform exercises such as twisting or super twisting, and for those who are not familiar with such exercises, they can be replaced by turning the body in different directions, bending over and squats. The load on the back must be selected especially carefully.

It is better to start with basic exercises to avoid straining your back muscles.

Later, when you have fully recovered from childbirth, you can choose an individual training schedule for yourself. You can do fitness, yoga, jogging or go to the gym.

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What you need to know

When you decide to take care of your figure, after giving birth you need to understand that exercise should be conscious and enjoyable. Only in this case will training bring not only benefits, but also real pleasure.

In order to achieve maximum results, you must follow the following rules:

Choose a specific time for daily activities when you can devote 30-40 minutes to this activity without being distracted by other things.
Exercise in a ventilated room or in the fresh air.
Take your time, do all exercises slowly and consciously.
Do not try to immediately start heavy loads; you need to increase the intensity gradually and smoothly.
Breathe correctly, freely and easily.

What time to study

Probably every young mother has noticed that at certain times of the day physical labor it comes easier to her, but at other times the same activity brings only fatigue and weakness. So, according to the results of research, scientists have found that best time For physical activity for a person in the morning from 10.00 to 12.00 and in the evening from 16.00 to 19.00. It is at this time that the body is ready for physical activity, which means that exercise will not bring fatigue and poor health, but will give vigor and strength. It is this discovery that is successfully used by professional athletes who design their training schedules taking this fact into account.

Also, one should not forget that in evening hours you can only do relaxation and stretching exercises, and power training should be left until the morning hours.

How to combine raising a baby with physical activity

Many mothers complain that the child takes up too much time and sometimes there is no strength or desire left to exercise. In this case, you can easily combine exercises with caring for your baby.

Walks. Give up the stroller and, in the warmer months, place your child in a slim or kangaroo carrier and go hiking! Walking burns a large number of calories, and the additional load in the form of a child will help tighten the muscles of the abdomen, legs and buttocks, as well as strengthen the back muscles.

Games. Play more outdoor games with your baby. With a child in your arms, you can squat, turn your body and bend over. In this case, the child will have fun, and such games will bring you a lot of benefits.

How to combine exercise with homework

Running a home can provide you with many opportunities for ongoing physical activity. Look around, you see trash on the carpet, bend down and pick it up, make sure your legs don’t bend at the knees, bending like this during the day will quickly remove your belly fat and give you a wonderful stretch.

Avoid using a mop. Wash the floor at an angle. This will also help rapid recovery figures after childbirth.

Another trick that young mothers use is to give up the TV remote control. Tuck it away and you'll be more likely to get up and move when you want to change gears.

Every woman after childbirth wants to recover as quickly as possible and return to her previous shape. However physical activity important not only for external attractiveness. Playing sports will give you energy and protect you from many diseases, which is very important for full care for the child. After all, only a healthy, vigorous and cheerful mother can give her baby required amount love and care.