Exercise after childbirth: indications, contraindications, technique. What exercises are suitable for recovery from childbirth?

The date: 11.10.2019

Content:

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

A variety of physical exercises after childbirth, if performed consistently and correctly, without missing a single day, are capable of many things:

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

An excellent track record to take a closer look at in order to put it into practice and enjoy the action of specially designed gymnastics. Do you want to recover physically and emotionally after the birth of your baby? In this case, choose a set of exercises for yourself after childbirth at home and start practicing as quickly as possible before time is wasted. The sooner you catch yourself and start working on your own body, the better the results will be. But do not forget that in some cases physical activity is contraindicated for young mothers. This point must be borne in mind by absolutely everyone.

Contraindications: who should not

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

Caesarean section: you can start classes only with the permission of a doctor after 1 month;
perineal ruptures: you have to wait for the full, which, with intense exercise, can disperse and cause an inflammatory process;
birth injuries of various kinds, which can only worsen during physical exertion;
serious diseases of a chronic nature;
the strongest postpartum exhaustion of the body.

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

Types of postpartum gymnastics

If there are contraindications to physical activity the young mom does not have, you need to start looking necessary complex what exercises can be done after childbirth to recover various bodies and systems. It depends on the individual characteristics of the body and health problems during this crucial period. Complexes can be selected very different.

To maintain the shape of the breasts

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

For tightening the abdomen

A hanging belly after childbirth worries all women. For some, it disappears on its own after some time, and for someone it begins to worry about the fact that the unpleasant fold does not want to go away and thereby spoils the figure. To combat this problem, you need to select exercises for the press that will make it as elastic and fit as possible.

Slimming exercises after childbirth

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

To strengthen the muscles of the vagina

For the spine

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

Respiratory

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

For the pelvis

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

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

Timing: when can I start?

In general, the very first exercises after childbirth, with good health of a young mother and the absence of contraindications, are allowed to be performed the very next day after a happy event. Of course, in this case, it is necessary that their number and intensity be minimal in the first few days. The pace needs to be increased gradually.

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

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

With the permission of the doctor, exercises after childbirth can be started on the first day and continued until 12-13 weeks.
You need to do it daily. If time and energy permit, do the same complex 2-3 times a day.
You will need a flat surface to practice. For example, a bed with a regular or orthopedic, but most importantly, not a very soft mattress. For convenience, you can purchase a small pillow.
Exercises should not be performed too sharply: do everything smoothly.
The study area should be well ventilated. The optimum temperature for these postpartum exercises is 18 to 20 ° C.
Prepare comfortable, easy-to-move clothing in advance.
Before physical activity, it is better to go to the toilet.
Classes should be held after you have already fed your baby.

Considering these useful tips, any exercises to restore the body and body after childbirth will bring noticeable, tangible results in the shortest possible time.

Exercise complexes

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

Fitball

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

Twisting. Sitting on the ball, keep your hands on the back of your head. Bend your knees. To rise, twisting the body, at the same time raising the shoulders with the head.
Twisting with weight. Sitting on the ball, raise and lower one and a half pound dumbbells.
Sitting on the ball, roll over so that it is under your back. Twist the body by lifting the shoulder girdle.
Exercise-bridge over the fitball.
Jumping from a sitting position on the ball.
Lying on the floor, put your feet on the fitball. Bend your back, raise your torso up.
Lie on the ball with your face down and your toes touching the floor. Bend your arms at the elbows, connect behind your head. Raise your shoulders, bend back, while not straining your neck.

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

For chest

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

For the press

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

Slimming

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

For the spine

Sit up straight with your arms crossed over your chest.
Sitting, join your hands in a lock behind the neck.
Turn your body to the left, to the right. Repeat 10 times.
Sitting, stretch your arms in front of you, connect them. Hold for 5 seconds.
Raise, without separating, both arms above your head as high as possible, hold.

For the lungs

Lie on the floor. Place your right hand on your stomach, left on your chest. Inhale slowly through the nose, exhale through the mouth, through almost closed lips. Over time, the exhalation must be prolonged.
Bend your arms at the elbows, rest them on the bed, raise your chest as much as possible, taking a breath. Go back down, relax, exhale.
Grasp the head of the sofa or bed with your hands, straighten up, press your legs tightly together. Turn in different directions. Maintain calm, even, rhythmic breathing.

For the pelvis

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

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

During 9 months of pregnancy, a woman's body, both inside and outside, undergoes colossal changes. Carrying a baby and preparing for childbirth cause changes in almost all systems and organs of a pregnant woman. Therefore, after the birth of the baby, the woman's body needs to go through a period of adaptation again in order to return to its previous state. Exercise after childbirth (with the permission of the gynecologist, of course) will help with this.

Often, young mothers do not really care about their own for the first time after the birth of a baby. appearance, they are busy with other joyful chores. However, after a few weeks, the realization comes that the reflection in the mirror has changed a little, and this further increases the psycho-emotional stress. It is very important for a woman to feel attractive, so you need to not waste time and find the right set of exercises after childbirth to restore your former figure and regain your confidence.

What transformations occur with the body after childbirth

Average postpartum period lasts 6-8 weeks. During this time, endocrine, sexual, digestive, cardiovascular and musculoskeletal system... The process during which reverse transformations occur in systems and organs after pregnancy is called involution.

Endocrine system changes

Immediately after childbirth, the production of estrogen and progesterone begins to decline. Metabolism slows down and subsequently increases body weight due to a decrease in fat oxidation. The skin of a young mother becomes drier and less elastic, may appear. The hormone oxytocin is actively secreted, it contributes to the reduction.

The pituitary gland produces luteotropic hormone, which is responsible for lactation. First, colostrum is excreted - a yellow-transparent fatty substance that provides the first protection of the newborn. On the 3-4th day after childbirth, milk begins to be produced. The chest swells, sometimes increasing by 2-3 sizes.

Genitals after childbirth

Normally, the size of the uterus is restored by the 8th week after the birth of the child. The weight of the uterus after childbirth is about 1.5 kg, in 2 months its weight should decrease 30 times. This process is very dependent on the principle of feeding the baby. In women who cannot breastfeed, volume reduction occurs much more slowly. They need to learn exercises to contract the uterus after childbirth.

The cervix returns to its original size after 3 weeks, but instead of a conical shape it becomes cylindrical. The inner lining after childbirth is a wound that must be allowed time to heal. Therefore, you need to carefully observe the hygiene of the genitals, and sex life it is better to postpone it for 1.5-2 months. At the same time, the vagina also takes on its original shape. To maximize recovery muscle walls vulva and pelvic floor function, you can do Kegel exercises after childbirth.

Discharge in the postpartum period

In the first 3-4 days of the postpartum period, the discharge (lochia) is bright red and resembles heavy menstruation. Over time, they acquire a pink-gray hue, and their number is decreasing.

In breastfeeding mothers, menstruation occurs after the end of feeding or when latching becomes very rare. However, it is important for women to remember that already six months after the birth of a child, even against the background of lactation, ovulation often occurs, so unprotected intercourse can lead to pregnancy. If a woman does not breastfeed her baby, her periods come in 1.5-2 months after giving birth.

What happens to other systems

Since many internal organs are displaced during pregnancy due to the growing uterus, the changes concern the digestive and urinary systems. It is possible to slow down peristalsis, the appearance of constipation, etc. Therefore, a woman should monitor her diet and pay attention to the regularity and quality of the stool.

Decreased tone in bladder after childbirth, it often causes a lack of urge to urinate, which threatens organ overflow and a decrease in uterine contraction. Because of this, the discharge of lochia slows down and is provoked inflammatory processes... Moderate exercise 6 to 8 weeks after delivery helps restore these functions.

After the birth of a child, a woman loses a large body weight, and the load on cardiovascular system decreases significantly. The body does not always have time to rebuild itself, therefore, the appearance of compensatory tachycardia is possible.

The musculoskeletal system of the pregnant woman within 9 months adjusted to the displacement of the center of gravity and after childbirth should be rebuilt back. Ligaments, muscles, joints and the spine get used to the new position of the body in space.

Often muscular system weakened, it can cause pain. The abdominal muscles can diverge, forming a diastasis, with the abdomen protruding and it seems that the woman is pregnant again. And this is not only an aesthetic problem, but also the risk of a hernia. In order not to face such a problem, a woman should know what exercises to do in order to recover from childbirth.

How to quickly get back in shape after childbirth?

During childbirth, about 5-7 kg is lost, which accounts for the weight of the baby, afterbirth and amniotic fluid... Within a few days after giving birth, several kilograms of excess fluid accumulated during pregnancy go away. Further changes in weight and shape depend only on the woman herself.

A decrease in the production of estrogen and progesterone slows down the metabolism, this promotes recruitment extra pounds in case of non-compliance proper nutrition... At the same time, the body takes a lot of strength and energy for lactation - about 500 kcal per day, this is what causes increased appetite in nursing mothers.

There is an opinion among the people that both a pregnant woman and a nursing mother should eat for two. But this is not true, you should adhere to a balanced diet rich in fiber, proteins and fermented milk products and avoid fatty, sweet and rich.

In addition, a couple of weeks after giving birth and in the absence of contraindications, you should start doing exercises to restore your figure.

In order for sports to be beneficial, enjoyable and effective, you need to follow simple instructions:

consult a doctor before starting classes;
choose a gentle set of exercises and not overstrain;
do not try to lose weight quickly;
systematically, but slowly increase physical activity;
breathe correctly and not make sudden movements;
exercise in comfortable clothing in a well-ventilated area after feeding;
do it regularly;
listen to your own body.

Exercises to contract the uterus

To accelerate involution, a few days after delivery, you can perform exercises for the uterus:

Lie on your back, bend your knees. Straighten them smoothly and bend them back 10 times. On the last extension, squeeze your toes into a "fist" 10 times.
Lying on your back, bend your knees. Straighten one leg and pull the sock as close to you as possible 10 times. Repeat with the other leg.
Lie on your back with your legs extended and slightly apart. Place your hand on your stomach in the area below the navel. Take a deep breath through your nose, rounding your belly. Noisily release the air with your mouth and draw in your stomach as much as possible, helping your hand in the direction from the pubis to the navel. Repeat 10 times.
Repeat exercise 3, but lying on your side, 10 times.
Leaning on your elbows, lie on your stomach and put a dense pillow under it. Repeat breathing exercises, while exhaling, squeeze the pelvis as much as possible into the pillow.

Arnold Kegel's exercises will help restore intimate muscles. They can be done anytime, anywhere:

Squeeze alternately the muscles of the vagina and anus for 10 seconds. Take a relaxation break of 10 seconds between exercises. It is important to ensure that the muscles of the face are relaxed. It is necessary to devote 5 minutes a day to such "exercise".
Repeat the previous exercise, but at an accelerated pace - 1 second each.

It is necessary to start exercises after childbirth for uterine contraction and Kegel gymnastics, like any other activity, with minimal physical activity. These exercises increase blood flow in the genitals and contribute not only to their recovery, but also improves the quality of intimate life by enhancing sensations.

How to flatten your stomach after childbirth

Before starting classes, you need to remember that immediately after giving birth to abdominal muscles must be treated very delicately. Postpartum abdominal exercises should be smooth and gentle. Overload and sudden movements can aggravate the situation and provoke diastasis. Therefore, they should be started 6-8 weeks after childbirth, and after cesarean - after 2-3 months.

Here are some of the most successful and effective exercises:

Lie on your back, bend your knees. Put your arms, bent at the elbows, behind your head. Pull your shoulder blades off the floor and pull up to your knees. The chin does not reach to the chest. Hands do not push the neck. Repeat 20 times.
Lying on your back, raise your legs and bend them at the knees at a right angle. Using the abdominal muscles, lift the pelvis up. Repeat 20 times.
Lie on your back, bend your knees and tilt them to the side on the floor. Repeat the movements as in the first exercise 15 times. Change the position of the legs to the other side, repeat 15 times.
Lying on your back, raise your legs at an angle of 45 degrees. Place your arms bent at the elbows behind your head. Bend your left leg and try to reach the knee with your right elbow, lifting your shoulder blades off the floor. Repeat with the right leg and left arm. Do it 20 times.

There are many complexes. Don't just dwell on the press. It is necessary to train all muscles at once - this is more effective. Six months after giving birth, you can start intensive training as usual and go to the gym or group training, but everything is assessed on an individual basis. Many people enjoy exercise after childbirth on fitball. Classes on the ball raise the mood and they can be done even with the baby in his arms, he will also like it.

How to get your breasts back in shape

During breastfeeding, the breast tissue is stretched, the glandular tissue is replaced by loose connective tissue, the muscles weaken and the breast sags, taking on a completely unaesthetic appearance. Getting it back in shape is harder than throwing it off. excess weight or pump up the abs, but thanks to daily breast exercises after childbirth, you can restore the tone of the pectoral muscles and not be afraid to wear clothes with an open neckline.

Most effective exercises:

Stand up straight. Connect your palms in front of your chest and press one on the other with force for a few seconds. Repeat 8 times.
Raise your hands at head level. Grasp your left elbow with your right hand and your right elbow with your left hand. Press with your forehead on your hands with force. Repeat 8 times.
The starting position is the same as in Exercise 2, but with your hands behind your head and pressing with the back of your head. Repeat 8 times.
Lean your hands on the wall and press on it with your palms, as if you want to move it. Repeat 8 times.
Push up from the floor, but with an emphasis on your knees. Bend your chest to the floor as low as possible. Repeat 10 times.
Swing your hands like a mill. Back and forth 8 times.

By performing these exercises during the nursing period, you can increase blood circulation in the mammary glands, thereby improving lactation.

In order for the breast to remain beautiful and elastic, it is necessary not only to do exercises, but also to apply the baby correctly, wear comfortable underwear and use special cosmetics to restore skin elasticity.

For the sake of bearing and giving birth to a child, a woman's body undergoes tremendous changes. After giving birth, the body is often very different from what it was before pregnancy. This usually upsets young mothers and forces them to immediately look for methods to improve their figure. The most effective of these is sports. But it is very important to know what exercises you can do right after childbirth, so as not to harm yourself.

Many young mothers think that over time, their figure will return to its original form without much effort. But in most cases this does not happen, since only sports can do:

To activate metabolism;
Give strength and energy;
Help to reduce weight without sagging skin;
Form a healthy and harmonious body.

Therefore, be sure to check with your doctor when you can do exercises after childbirth and start your journey to a beautiful figure and good health.

The very first simple exercises can be performed on the second day after delivery, without leaving the hospital. Another question is what exercises are allowed after childbirth, and what exercises cannot be done after childbirth. You can not lift weights, squat and make too sharp movements. At first, you can just walk along the corridor, then you can start doing exercises for the arms and legs. We will use the back and abdomen area later.

In the presence of injuries and seams, the doctor should give the go-ahead for training. Until it is resolved, it is best not to make any attempt to exercise.

You should not ask the question, what exercises can you do a month after giving birth or in six months - everything is very individual. If the mother actively trained before pregnancy, recovery period will be shorter. Those who have never been friends with sports will have to "get on track" longer.

When you can do kegel exercises after childbirth

Ideal for strengthening the muscles of the pelvic day and vagina after childbirth. There are no restrictions on their implementation in the pre- and postnatal period. The main thing is to be guided by your well-being. If the birth was not very easy, and you had to put stitches on the perineum, such training can be painful, so it is worth waiting a little.

It is necessary to start performing kegel exercises with attempts to hold back the stream of urine during urination or with a slight tension of the vagina, gradually complicating them.

If your doctor has already allowed you to start active training, it is better to consult with a trainer so that he selects the most effective and safe set of exercises. Before starting classes, nursing mothers need to purchase a special bra to protect their breasts. It is also advisable to wear a waist belt that will support the stretched and weakened abdominal muscles.

Up to six months after childbirth, any strength exercises on the press are prohibited.

You can work hardest on your buttocks, legs and arms. When the body gets stronger, it is important to include ab workouts. Here is the answer to the question of what exercises should be done after childbirth to strengthen the whole body:

For the chest. While standing, we connect our palms in front of the chest and press on both sides, trying to use the muscles of both arms and chest. After each squeezing, you need to relax for a couple of seconds.
For arms and back. While standing, slowly raise and lower your shoulders 8 times, then raise your arms horizontally to the sides, cross in front of your chest and return to the starting position.
For legs and buttocks. Lying on your back, bend your knee so that your foot lies flat on the floor. Pull the other knee towards the chest, grasping the thigh with our hands. We straighten the bent leg and hold it in this position for 15 seconds, then lower it. Repeat 8 times for each leg.

Standing leg swings are also a very effective and safe exercise. They can be performed at any free moment. If you are looking for what exercises to do after childbirth, do not forget about the swings.

Exercise vacuum after childbirth, when can you do, are there any contraindications

For strengthening the abs and tightening the abdomen. If you are looking for what kind of exercises you can do after childbirth so as not to harm yourself, this is one of the best options... An exercise from yoga came, and was appreciated by both professional bodybuilders and women who dream of a beautiful waist.

For women in the postpartum period, a special, gentle exercise technique is required, since the muscles of their abs and pelvic day are strongly stretched and weakened. You can begin to perform as soon as the retraction of the abdomen ceases to cause discomfort. If you are in doubt whether a vacuum can be done immediately after childbirth, check with your doctor.

If performed correctly, the exercise will not affect the pelvic floor muscles, therefore, it is allowed even immediately after the episiotomy.

Vacuum is performed while lying on the back. This reduces the load on internal organs and pelvic floor muscles. The vacuum is created by expansion chest... At the same time, the stomach sinks, as if all its contents had passed higher. To achieve this effect, you must first lie comfortably on a hard surface, bend your legs at the knees, placing your feet straight, and spread your arms to the sides.

After that, take a few breaths in and out to study the movements of your ribs. During inhalation, they should diverge, and on exhalation, they should return to their original position. Your task is to breathe in as deeply as possible, and while exhaling, try not to let the ribs return, but to dilute them. This will allow, as it were, to suck in the stomach inside and very soon your waist will become thinner.

Not every mother little child has the opportunity to visit a sports club or pool, but devote a few minutes a day to performing simple exercises within the power of each. Exercises after childbirth are different from usual, because female body after childbirth requires special respectful attitude... Its main task during this period is to maintain normal lactation. During this period, a woman needs a lot of rest, eat well and walk in the fresh air as much as possible, this is useful for both mother and baby. Physical training is not a paramount necessity during this period, but it helps imperceptibly, without harming the body, to restore the figure after pregnancy and childbirth. This recovery will be especially easy for those mothers who have not forgotten about. It is the uninterrupted unity with sports that gives best results, therefore, after childbirth, you should start performing as early as possible physical exercise, if there are no serious contraindications to that.

THE FIRST MONTH

Walking

In the first month after giving birth, walking is the most suitable form of physical activity. It has no contraindications and is perfectly combined with walks in the fresh air that are so necessary for the baby. Walking with a stroller is very effective, as while pushing the stroller there is an additional small load on the press.

Just 30-40 minutes of walking a day is enough. During these half an hour, you need to go fast or slow, changing the speed every 30 seconds, while maintaining the uniformity of breathing. Inhale through the nose, exhale through the mouth. Forced exhalation has an additional effect on the deep transverse muscle, which supports the internal organs. Gradually, the time for brisk walking should be increased to 1.5 minutes, and slow walking to a minute. After several sessions, it is recommended to lengthen the stride, movements with an increased amplitude will help tone the muscles of the buttocks.

Taking care of the baby on the back muscles is an increased load. In order to unload them, you need to lie on your back, bend your legs and put your heels to your buttocks, put your hands on your stomach and from this position gently raise your pelvis up without lifting your lower back from the floor. In this position, linger for 10 seconds. Raising the pelvis on exhalation, lowering on inhalation.

Little secret: when laying the baby in the crib, bend your legs and keep your back straight.

SECOND MONTH

As you continue to train for the first month, add exercises for upper parts body. They are performed while walking with a stroller.

While walking, grab the handle of the stroller with both hands and, pushing the stroller, try to bring your shoulders together. Having lingered in this position for 15-20 minutes, exhale. Repeat the exercise three times.

You can gradually start performing other simple ones, relying on your own well-being.

Shoulders

Everything, as in the previous exercise for the chest, only on resistance, do not bring your shoulders, but spread.

THIRD MONTH

In the third month, the program for the second month continues, if the perineum has not yet fully recovered. If the recovery is complete, you can proceed to the fourth month program.

FOURTH MONTH

In the fourth month, a more or less serious program begins, which includes the first exercises for the press. This program must be performed at least 2 times a week. It should always start with a 20-minute warm-up, alternating half a minute of a fast step with a half minute of a slow one.

Adductors of the thighs and shoulders

Sit on a chair, place your feet shoulder-width apart, put your hands on your knees and try to close your knees with your hands, resisting this effect with your legs. In this position, linger for 30 seconds, and then rest for 30 seconds and perform three more approaches.

Abductor muscles of the thighs and chest

This exercise is similar to the previous one and differs only in the direction of exposure. Spread your knees with your hands, and resist it with your legs.

Take a standing position with slightly bent knees and arms outstretched at the seams. In both hands, take a kilogram dumbbell with the upper grip. Keeping the original position of the legs, tilt and raise the body. The back should be straight at all times. Perform 20 bends and take a 45 second break. Repeat the exercise three more times.

Lie on the floor, bend your legs and raise them so that your toes are pointing up. Put your hands on your knees. For 20 minutes, press with your hands on your feet, and with your feet on your hands. Take a 30 second break and do 5 more sets.

FIFTH MONTH

In the fifth month, waist exercises are added. Continue with the program at least twice a week. As before, a little warm-up is needed before exercising. Enough 25 minutes of fast (1.5 minutes), then slow (1 minute) walk.

Lie on your back and bend your knees so that a right angle forms between the thigh and lower leg. To raise bent legs up, pointing toes at the ceiling. Place your hands behind your head, and touch your knees with your elbows. Without moving, push your hands with your knees, and your knees with your hands. With short breaks, perform three sets of 20 seconds each.

Triceps

Place the back of the chair against the wall and sit on its edge. Rest your hands on a chair near the buttocks. Leaning on a chair, lift your feet up and tear your buttocks off the chair. Slowly bend your elbows, returning the buttocks to the chair, and then rise again. Perform three sets of 10-15 flexions.

Sit on a chair with your feet shoulder-width apart. Press your chest against your hips, keeping your back straight. Take a kilogram dumbbell in each hand. Slowly spread your arms to the sides and also slowly return them to their original position. Perform four sets of 15 swings.

Lie on your right side, put left hand in front of you and tear the pelvis off the floor. In this position, linger for 20 seconds, rest for half a minute and repeat the exercise two more times. Do the same while lying on your left side.

SIXTH MONTH

In the sixth month, it is necessary to increase the pace of training. Exercise should be done at least three times a week. As before, you should start with a 30-minute warm-up. During this half hour, you can walk, ride a bike, swim or jog. It is necessary to start training in a calm rhythm, and then gradually accelerate, realistically assessing your own capabilities.

Lie on your back, put your hands under your buttocks, tear your legs off the floor and stretch them up. As you exhale, tighten the abdominal muscles, lifting the buttocks off the floor, as if trying to reach the ceiling with your legs. Perform four approaches 10 times.

With the upper grip, take a kilogram dumbbell in your hands and stretch it out in front of you. While standing, slowly bend and straighten the body, keeping your back straight. Perform three sets of 30 bends.

Exercises for the chest, as before, require the use of dumbbells. Lie on your back and pick up a kilogram dumbbell. While inhaling, lower the dumbbell behind your head, while exhaling, return it to its original position. Do four sets of 15 exercises. Gradually, relying on your own well-being, you can add others.

Stand with your back against the wall, sucking in your stomach. Place your feet so that your knees are bent to 45 degrees, and your hips are parallel to the floor. As you exhale, bend your legs, as if sitting down, while inhaling, return to the starting position. Perform four sets of 15 exercises.

SEVENTH MONTH

The seventh month program is designed for three sessions a day, but it’s okay if you do it not three times a week, but more. You just need to listen to your own feelings. As before, remember to do a 30-minute warm-up.

Lie on your back and raise your legs slightly bent at the knees perpendicular to the floor. Put your hands behind your head. As you exhale, straining the abdominal muscles, raise the pelvis and pull the body to the knees. Perform four sets of 20 movements.

Lie on your stomach, put your hands with palms down on your buttocks. In a circle, slowly spread your arms to the sides and connect in front of your head. At the moment of joining hands, take a deep breath. Returning to the buttocks, exhale.

Lie on your right side, put your left hand on the floor. Leaning on the forearm, tear the body off the floor. Perform 20 lifts. Repeat with short breaks three more times. Do the same on the other side.

Lean with your back against the wall and sit down so that your hips are parallel to the floor and your knees are bent at a 45-degree angle. Hold for 30 seconds. Exhale slowly and repeat the exercise five more times.

Push ups

Get on all fours and cross your feet. Put your hands shoulder-width apart, keep your back straight. Bend your arms so that your chest touches the floor. Extend your arms and return to starting position. Repeat eight times.

It is quite different from what a woman used to do before them. He should be as calm as possible, not harsh. Most the best option when you can start studying is listening to yourself and the recommendations of the observing doctor.

When to start exercising

The date of the beginning of sports activities after each woman has its own. It depends on many different factors. Great importance has the fact whether the young mother played sports at the time. Also, if she is a professional athlete, start early and later.

Doctors have their own view on this question... So, for example, if childbirth was natural, and postpartum and recovery are going well, doctors can give the go-ahead for training after 5-6 weeks. If there was, 8 weeks are given for recovery.

When deciding on exercise after childbirth, you should carefully listen to yourself. Be sure to focus on your well-being. If you are not feeling well, it is better to postpone classes indefinitely.

Also very important point about what kind of sports you can do and what not. For example, going to gym it is better to postpone, tk. it is not recommended to lift weights and carry out other complex loads.

It is better to start with cardio workouts, especially since they can be easily combined with caring for the baby. So, even a simple walk turns into aerobics. True, on condition that you walk with a stroller, and not sit on a bench. Moreover, you can change the pace and rhythm of the walk - slightly accelerating and slowing down.

You can connect and run. However, again, be sure to focus on your well-being. Movements should not cause you any discomfort. Remember that postpartum sports are only beneficial if they are fun.

Sometimes young mothers experience bleeding after exercise. In this case, you must immediately stop all activity and consult a doctor.

Advantages and disadvantages of doing sports after childbirth

There are more advantages to exercising after childbirth than disadvantages. Firstly, the figure is in order, which is quite important for a young mother.

Secondly, even during a simple jog, hormones endorphins are produced in a woman's body, which are also called hormones of happiness or pleasure. As a result, the woman's mood improves markedly and she is less prone to postpartum depression.

Recovery of the body after childbirth with regular exercise is much faster. After all, fabrics are more elastic and prepared.

It is not at all necessary to look for helpers with whom you can leave your baby for the duration of the class. Modern coaches and systems imply that a young mother can play sports together. So, there are whole areas that are gaining more and more popularity - yoga with a baby, Pilates, etc.

Among the downsides is the fact that too intense milk taste can change and the baby will refuse to breastfeed. The adjustment is simple enough - less tension and more light movement.