Exercises for abdominal muscles
Fitness / / March 30, 2016
Strong abdominal muscles help you to always be slim.And presented a set of exercises will allow even deal with the moms who have diastasis.
After the ceremonial arrival of the hospital, when the first, the most exciting days have passed, you are finally starting to pay attention to yourself."Bruising" under the eyes, paleness, blurred waist, hips, not yet podtyanuvshiysya stomach.All this will take place and will come back to normal.Also you can find a small oblong bump on my stomach that does not go, no matter how you practiced, and do not deprive yourself of calories.This bulge is called diastase (the discrepancy recti by a white line), which often occurs during pregnancy.Unfortunately, after the birth diverged muscles do not connect yourself.And all this at a time when you just need to strengthen the abdominal muscles, to reduce the load on the spine.
exercises for the abdomen with diastasis, cesarean
diastasis If you can not do conventional exercises for the press.After birth, it becomes a real problem, because you need to not only give the body in order, but also to strengthen the safety net for the press back.It is a huge burden placed on it!And in the first year of a child's life you have to "load" back quite strongly.According to statistics, about 90% of women experience low back pain in the first few months after birth, and 70% of young mothers, after a period of active childcare spoils posture. How to check yourself in the presence of diastase
Lie on your back, bend your knees, feet rest on the floor.Lift your head and fingertips palpated middle of the belly from top to bottom or bottom to top.You can feel the cleavage between the two rectus abdominis.This diastasis.If you define it at home, you should wear a constricting bandage every time you do the exercises at the back.To do this, take a strip of dense tissue or towel around 150- 160 cm and a width of 15 to 25 cm, wrap it around his waist, tie a knot and take in the hands of the region.Or tie it on his back and lay down on a node before performing the exercises.
If you had a caesarean section before performing any exercises for the abdominal muscles, wait until the seam is completely healed.However, you can perform the following exercises in the first days after birth, it is: "Pose Cat", which helps to strengthen the press, but also prevents the formation of diastase, if performed during pregnancy, "Lift", "Abbreviations", "Exercise Kegel""belly breathing", "static stretching" and "Rotation of the shoulders."Most physicians are in favor of the beginning of regular training, if after natural postpartum 6 weeks, and 10 to 12 weeks - if the child was born by Caesarean section.
When you do, it is important not only to breathe properly.Of great importance is the ability to properly involve the stomach, before you do this or that force the movement, you can even just take the child in his arms.Through this you engage the transverse abdominal muscles, the deepest that encircle your torso like a corset.Strengthening the transversus abdominis provides spine protection and makes the stomach flatter.The exercise is based on an isolated study of these muscles.
Action transverse muscles directed from front to back.Imagine that your transverse muscles - is the elevator wall, moving from the first to the sixth floor.Inhale deeply through your nose, inflating the abdomen and filling the lungs with air.Exhale through your mouth as "opustasheniya" easy lift muscle "lift" to the "fifth floor".Keep this position when going to perform exercise or lift something.
| pose cat |
knelt before the sofa, put your hands, bent at the elbows, on his seat.Palms connect.Inhale as you lower the shoulders, cave, like a cat, pull your stomach.Repeat 8 times.
Exercise relieves tension in the back, helps to prevent diastasis, strengthens abdominal muscles
Sit on the floor with his legs crossed, back lean on a hard pillow or ottoman, shoulders in line with hips, both hands put onstomach.Inhale, raising the muscle to lift the "first floor", then exhale, lifting it to the "fifth floor".Hold this position and count to 30. Then make a few brief liftings of "the sixth floor" and perform deep breathing 1 cycle (1 cycle = 1 + 1 exhaling breath).Repeat the exercise 10 times.
Strengthens abdominal musclesAbbreviations
in the same starting position, place one hand under the ribs, the other - below the navel.Breathe.Rising Muscle "lift" to the "first floor", as you exhale, lift it to the "second floor", keeping the shoulders straight (it's original position).Raise the lift to muscle "fifth floor", counting aloud floors.Tighten the press, keeping the "lift" in the raised position.It will be a repeat.Return the "lift" on the "second floor" and repeat.Each time, raising and lowering the "lift", "floor" count aloud.Do this exercise 3 to 5 times a day to day just to perform 100 repetitions.
strengthened abdominal muscles
| Kegel Exercise |
10 seconds tighten the muscles of the perineum, and then slowly relax them.First, repeat 5 times, and then gradually increase the number of repetitions to 25.
strengthens the muscles of the pelvic floor
Legtya on his back on a mat or yoga mat, bend your knees, feet rest against the floor.Breathe (the abdominal muscles stretch) and then exhale and tighten your abs.At the same time, lift the pelvis.sank to the floor and repeat the exercise about 15 times.
Strengthens abdominal muscles Static stretching
Lying in bed, pull the major muscle groups (or do it standing up).Each stretch is delayed for 20 to 30 seconds.
prepares the muscles to perform exerciseRotation shoulders
Perform light circular motions shoulders first forwards and then backwards.
removes tension from the neck muscles, shoulders
| Abbreviations standing |
Stand with feet shoulder-width apart, knees slightly bent, hands put on hips above the knees, torso weight transfer on the palm.Few post buttocks back to back is a straight line from the buttocks to the neck.Inhale, exhale, lift the muscle "lift" to the "fifth floor" and try to draw the pubis to the navel, coccyx "looks" into the floor.Hold this position for 5 seconds, then slowly pull the buttocks back to back became straight.Do 10 reductions.
strengthens the muscles of the press, "stretched" loin
Lie on your back, bend your legs at the knees, the feet rest on the floor, the heels are pressed against the buttocks.Breathe in, sticking out his belly on the exhale, lift the muscle "lift" to the "fifth floor", not taking the waist from the floor.Lift your head and press your chin to your chest.On the inhale, keeping the retracted stomach, put his head on the floor.Repeat 10 times.
strengthened abdominal musclesStretch waist
Lie on your back, arms are at your sides, palms down.The legs bend at the knees, the feet rest on the floor, the heels are pressed against the buttocks.Pull the belly and, keeping the foot on the floor, lower your knees to the side and turn the head to the opposite side of the knees.Hold this position for 15 breaths.Keeping the stomach and drawn without lifting the feet off the floor, perekin'te knees to the opposite side, change the rotation of the head.
strengthens the muscles of the press and "stretched" loinPulling legs
Legte back, bend your legs at the knees, the feet rest on the floor, the heels are pressed against the buttocks.One hand lay on his stomach, the other - on the lower back (hand to body).Pick up the muscular "lift" to the "fifth floor", at the same time lift your feet off the floor and lift your legs so that your knees are just above the pelvis.Sohronyaya stomach in, put one of the heels on the floor and straighten your leg to slide the heel on the floor.Slowly slid back heel towards the buttock and return to starting position (when both legs raised, knees are just above the pelvis).Repeat this movement with the other leg.Do 15 repetitions with each leg alternately (total 30 times).If you can not hold the stomach in when you slide the heel on the floor to wait on this exercise, wait until you will have power.
strengthened abdominal muscles
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