Strengthening exercises after childbirth
Fitness / / August 12, 2017
figure after childbirth
strengthen the body after birth is necessary not only in order to once again become "as before", but also to fatigue, depression and weakness gave way to courage, energy and joy.
If someone tells you that it is necessary to lose weight after giving birth - Be sure this person wishes you the worst.At least because overly excessive exercise and strict diet young mother contraindicated.And the fat deposited in 9 months on the hips and waist, according to the laws of nature will leave your body, along with breast milk.However, this does not mean that it is necessary to forget about the movement.Now, when you most of the time at home, the body does not get as much exercise as received prior to delivery.For this reason, women are often much to gain weight right after giving birth.Staying slim after giving birth manage only to those who during and before pregnancy engaged in fitness.What to do unprepared?First you need to begin to engage in the post-natal ward and continue their studies at home, you should know that even minimal physical activity can bring tangible results and bring the figure after giving birth.Day after day, week after week - returning vigor, the body becomes more elastic, the skin takes on the tone, and the muscles are stronger and stronger.To help the body return to a normal form, in the first days after delivery, you can perform simple exercises offered by us.They help your body to recover and become more fit, as well as gain the desired harmony.
Complex "First Steps"
For fitness you can start almost immediately after birth, starting with light exercise, go to the more complex, gradually increasing the load.Presented exercises will help you develop muscle strength and flexibility.Before you begin to implement them, make sure you feel well enough.
1 - 14 days after birth:
Lie on your back, bend your legs at the knees, feet pressed to the floor.Breathe in through your nose, exhale pull your belly in ourselves.Hold this position for 5 seconds, sohronyaya normal breathing.Then, relax your stomach and repeat.Take for 8 to 10 repetitions, Modern bringing their number to 25. When you will be given easily enough, with the described breathing proceed as follows: during exhalation slightly tense press and chut-hardly lift the buttocks, keeping your lower back pressed to the floor.Do 8 to 10 repetitions for this exercise complicated variants, eventually bringing their number to 25.
abdominal muscles are strengthened.
2 - 6 weeks after delivery:
Get on your knees, hips, lower back on his heels.Lean forward and place the forehead on the block for yoga (it can be replaced folded into a thick roll of cloth).Hands pull on the sides, brush, turn palms up, neck and head are in line with the spine.Squeeze the shoulder blades together at the same time raising his hands up.Hold this position for 2 seconds, then relax.Do those 5 to 8 repetitions, eventually bringing their number to 12. When the maximum number of repetitions (12) will be given to you easily enough, grab a dumbbell or wear on wrist weights weight 0.5 - 1 kg each.With worsening make one first approach of 12 repetitions, eventually bringing the number of sets to 2.
strengthens the muscles of the upper back and shoulders.
Lie on your back, place the heel on the seat in front of standing chair so that his legs were bent at the knees, and knees are just above the hips.Hands on the floor on each side, the palm facing down.Lift the hips off the floor, first tensing abdominal muscles, glutes and then as long as the body does not form a straight line.Lower the hips to the starting position, not rounded back.Try to relax.Perform 2 sets of 8 to 12 repetitions.When they are given to you quite easily, perform this exercise by placing the body on the chair.
strengthened abdominal muscles, buttocks, back of thighs and lower back.
Get on all fours.Strain the press so that the body form a straight line from the pelvis to the crown.Keeping the position of the body, stretch your left foot back, lifting it to the height of the hip.Do not change the position of the pelvis.Supporting abdominal muscles tense, you pull the right arm forward, lifting it at shoulder height.Hold this position for 5 seconds.Lower the arm, then a leg, repeat on the opposite side.Continue to alternate sides, completing 5-8 reps.
strengthened abdominal muscles, upper and rear part of the back and shoulder muscles and buttocks.
Stand right side to the chair, holding the back of his right hand.Legs set shoulder-width apart, left foot in front of the arc at a distance lunge socks "look" forward.Tighten the press, bend your knees and lower hips.Then straighten your legs and continue to do the exercise.Change the position of the feet on the opposite.Start with 1 sets of 8- 12 repetitions on each side.Over time, the number of approaches to bring 2.
strengthened buttocks, calves, quadriceps and hamstring muscles.
second fitness - stage
described the exercises you need for the strengthening and toning muscles.If you are doing the exercises "Getting Started" with sufficient regularity, then you can safely make this mini set of 3 times a week, skipping between training days to 1 day.
6 or more weeks after childbirth
Stand with your feet slightly wider than shoulder width, toes and knees look in different directions, hands on his belt.Sohronyaya body straight and stomach retracted without lifting the heel from the floor, slowly bend your knees and lower your hips straight down, not sticking out of his back or forward.Keep your knees all the time was just above the ankles.Slowly straighten your legs and return to starting position.Repeat the exercise.Do 2 to 3 sets of 15 repetitions.
Strengthens quadriceps, hamstring and buttocks.
Stand with your feet shoulder width apart, in front of us a platform height of 2.5 - 3.5 cm (can be replaced by a book).The left leg is put on the center of the platform, and then next to it and right.Now get off the platform back left leg, and her lower right.Now, stand on the right foot and repeat.Do 20 to 25 on climbs, alternating legs, from which begins the ascent.
Strengthens quadriceps, hamstring, glutes and calves.
Lie on your stomach, legs straight, toes rest on the floor, arms bent at the elbows, hands are in front of your face.Place the chin on the palm of your hand, pull your stomach.Without bending your knees, slowly raise your right at 10 cm from the floor.Hold for a second and, lowering his right leg, slowly raise your left.Try not to move with the basin and not to take it off the floor.Alternate the legs until you have completed a minimum of 20 to 25 repetitions.
strengthened muscles of the buttocks, thighs and lower back.
Get on all fours, knees just below the hips about shoulder width apart.Bring your pelvis forward so that your body form a straight line from head to thighs.Put the palm just below the shoulders and bend your elbows, lowering the chest to the floor.Make sure that while your body was straight from the head to the pelvis.Straighten your arms and repeat.Perform as many repetitions as you can, gradually bringing their number to 15.
strengthens the muscles of the shoulders and upper back.
Take in each hand on a dumbbell weighing 1.5 - 2.5 kg, feet shoulder width apart.Strain the press so that the body formed a single line from the head to the pelvis.Lift the dumbbells to your shoulders, arms bent at the elbows, elbows looking at the floor, his hands - inside.Raise your right arm toward the ceiling, not vypremlyaya it to the end.Slowly lower the dumbbell and repeat with the other hand.Do exercise, alternating hands for 10 to 15 repetitions for each arm.
strengthens the muscles of the shoulders and upper back.
Lie on your back, legs bent at the knees, feet pressed to the floor.Place the fingertips on the back of the head.Tighten your abs and lift your head, shoulders and shoulder blades.At the same time, lift the bent knees toward your chest until your knees do not come in contact with the elbows and hips is off the floor.Hold this position for a few seconds, breathing in through the nose and exhaling through the mouth.Slowly return to starting position, and the lower back pressed to the floor.Do 2 to 4 sets of 15 repetitions.
strengthen all muscles of the abdomen.
Do not forget about gymnastics Kegel!
strengthen the pelvic floor muscles are subjected to considerable stress during pregnancy and childbirth, help is just an exercise.Perform it you standing or sitting, as you see fit.Sit down and imagine that your vagina - is an elevator, which should pick up on a couple of floors.Buttocks keep relaxed, straining only those muscles that activation of when you want to stop urination.Hold the "lift" on the top "floor" for 10 seconds, relax.Perform each exercise for 8 to 10 repetitions, as many times per day as you can, over time, bringing their number to 20- 25.
exercises after childbirth, exercises for the press after giving birth