What physical exercises will help restore the figure after childbirth? Fitness after childbirth: when you can start exercising.

The date: 11.10.2019

During gestation, the appearance future mother recedes into the background. The main task is the birth healthy child. But soon after the birth of the baby, most women want to regain the physical form that they had before pregnancy. In this far from difficult problem, gymnastics after childbirth for the abdomen will play a great help.

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An integrated approach will help restore former forms

Many young mothers have noticed that it is the belly during pregnancy that grows more than other parts of the body. Such an anomaly is filled with deep meaning: it is in the waist and hips that excess fat accumulates, which should be an additional supply of food for the unborn baby in times of famine. In addition, the fat layer in the abdomen serves to protect the fetus from possible external physical influences.

It is quite difficult to remove deposits after childbirth. Start with a choice proper diet. However, in this case, the young mother needs to seek the advice of a specialist. The desire to reduce fat folds on the abdomen should not be reflected in full breastfeeding.

To successfully solve a problem appearance one diet is clearly not enough. Exercise therapy specialists can offer a woman several special physical education complexes that are easy to do at home.

The main thing is not to rush. Attempts to get rid of excess weight and return the former elasticity of the abdominal muscles are doomed to failure.

Recommended time to start exercise

For many women, the former shape of the abdomen is restored on its own within 2 to 3 weeks after childbirth. If this does not happen, then the patient will have to try to decide on her own this problem.

The beginning of intensive training directly depends on the severity of the childbirth and the physical condition of the woman. In the first month after the birth of a child, any physical activity is prohibited for a young mother, especially if the birth ended with an operation. caesarean section.

If it's all gone naturally, no complications were noted, the first physical exercise can be performed 8 to 10 weeks after the baby is born. Initially, the load on the body of a young mother should be minimal.

Various complications that have arisen during childbirth push back active sports for another 3-4 weeks. This may include:

ruptures of the vagina or cervix;
bleeding during childbirth;
middle and severe degree preeclampsia during pregnancy.

The most difficult task is to correct the abdomen after surgical delivery. In this case, the technique of performing a caesarean section plays an important role.

The Pfannenstiel incision is considered the most benign. With such an operative intervention, it is located in the longitudinal frontal fat fold of the abdomen, so its healing occurs quite quickly.

If a corporal caesarean section was used to extract the child, then the recovery time is almost doubled, and, therefore, exercise therapy is postponed to reduce the young woman's abdomen. We have to wait for softening skin suture and resorption of threads.

Fitness complexes for a flat stomach

If a woman is interested in how to strengthen the abdominal muscles after childbirth, then she needs to seek advice from specialists in physiotherapy exercises. First of all, she will be advised to gradually increase her physical activity, since it is almost impossible to remove fat only from the abdomen.

You should start with a complex of ordinary gymnastics. This may include exercises with a rope, sharp inclinations of the body, running for medium distances at a moderate pace. Any physical endurance exercise will help improve the metabolism in the body and put the circulatory system in order.

And the main problem in this part is how to remove a hanging belly after childbirth. After all, it is found even in those ...

The rhythm of a woman's life after childbirth changes, as a newborn baby tirelessly requires attention. But sometimes you really want to take time for yourself to stay slim and beautiful. Of particular concern to mothers of infants is the figure that has changed during pregnancy. Consider where to start to get in shape, and how to do it correctly without harming the body and lactation.

When to start exercising after childbirth

The female body undergoes tremendous changes during pregnancy. Childbirth, being a very energy-consuming process, takes a significant amount of strength from a young mother. Physical exercise will help not only to bring the figure in order, but also improve health. Adequate loads have a beneficial effect on the joints, restore the musculoskeletal system, have a positive effect on the work of the cardiovascular and respiratory systems, normalize hormonal levels, and also help increase lactation.

Thanks to a special hormonal background in the postpartum period, the woman's body undergoes active regeneration. That is why you should not neglect physical education at this time. It will be especially useful, and the result will become noticeable faster. But you also don't need to overdo it. Remember that everything is good in moderation.

To determine the start time of physical training, you should take into account the characteristics of the course of childbirth. After a caesarean section, a young mother should forget about the loads for the next one and a half to two months and engage only after consulting a gynecologist. In case of a rupture or incision of the perineum, the imposition of internal or external seams, you should wait for their removal and complete healing of the wounds.

The timing of the start of physical education is determined by the peculiarity of the course of childbirth and the well-being of the mother

If the birth was easy and without complications, and the young mother feels good, then the first exercises can be started the very next day. They will raise the overall tone of the body and help stretch the joints.

Features of exercise in the postpartum period

At first, do all the exercises slowly, smoothly and gently, with little or no effort, carefully monitor your well-being, avoid strong tension and pain. Weight training is contraindicated. After you are at home, move more, walk, walk with your baby. This will be a great addition to the exercises.

A set of exercises for restoring health must be selected taking into account physiological features young mom

The first days of physical education should resemble a light warm-up. Simple exercises designed to help the body recover faster after pregnancy and the birth of a baby. Take your time and do them for 2-3 repetitions, gradually increasing the load. You can move on to more intense workouts no earlier than after 2-3 weeks.

In some maternity hospitals, women in labor are advised to do the “Bicycle” exercise. It helps not only to put in order the weakened muscles of the press, but also contributes to a faster contraction of the uterus, which is especially important for repeated births.

The first exercises can be tilting forward and to the sides, swinging and circular movements with the arms, turning the body to the sides, circular movements of the head, rotational movements feet, raising legs bent at the knees, rotational movements in the knee joints. Breathing exercises are very helpful.

After the second birth, the extra pounds went away pretty quickly. Household chores, child care, long walks with a stroller in the fresh air did their job. After a couple of weeks, all the things that I wore before pregnancy became fit. But the weak muscle tone and the skin that had lost elasticity in the abdomen, hips and buttocks darkened the situation. Since there were no contraindications to physical activity, after 3 weeks I began to do the first exercises without weights. These were: narrow and wide stance squats to engage the buttocks and problematic inner thighs; swing your legs back and to the sides from a standing position; slopes to reduce the waist; rotation of the body in a standing position; a complex of asanas from yoga "Surya Namaskar", which helps to slightly stretch the muscles of the whole body, has a beneficial effect on the spine, prepares it for the loads that are coming during the day. After a week of regular classes, when the exercises began to be easy, she began to take the child in her arms during squats and bends, thereby receiving a slight burden in the form of 4 kg.

Classes should be stopped and consult a doctor if, under any load, you experience:

discomfort;
pain in the abdomen or perineum;
severe fatigue;
dizziness or other unpleasant symptoms.

Perhaps the body is not yet ready for postpartum physical education or there are some contraindications.

If a young mother feels severe weakness, does not get enough sleep, then it is not worth starting classes yet. In that case it will be enough daily care for the baby and wearing postpartum bandage, and exercises can be started after feeling better.

Dealing with diastasis

Divergence of the rectus abdominis muscles (diastasis) is sometimes an unpleasant consequence of pregnancy and childbirth.

Diastasis is a dangerous disease prone to progression

The first thing to do is to check if this problem exists. We lie down on our back, bend our knees and place the fingertips along the midline of the abdomen vertically a few centimeters above and below the navel. Then slowly begin to lift your head off the floor. Ideally, the abs under the fingers should close. If there is a distance between them, then this indicates the presence of diastasis.

Physical exercises in the usual mode can be done with a discrepancy of up to 2 cm. If the distance is from 2 to 5 cm, then you should do exercises that correct this problem. With more than 5 cm, it is necessary to practice exclusively in a bandage.

With diastasis, avoid any exercise that creates pressure inside the abdominal cavity:

plank;
push ups;
regular press exercises;
slopes;
jumping;
lifting legs from a lying or hanging position.

To correct this ailment, the following exercises are used (we will consider the technique for their implementation below):

"A hundred";
"Cat";
"Vacuum";
"Half-bridge";
lying twist;
lying leg bending;
stretching opposite arms and legs.

It should be remembered that all loads are performed with the abdomen as retracted as possible. Don't let him puff up. Otherwise, exercises will have the opposite effect instead of benefit, because diastasis is prone to progression.

Video: exercises for diastasis after childbirth

Physical education with lactostasis

Almost every nursing mother faces the problem of milk stagnation at least once. It turns out that this situation can be corrected with the help of simple physical exercises. They will serve not only as a prevention of lactostasis, but also help to release the clogged ducts of the mammary gland.

In addition to the above, with the stagnation of milk, many exercises that gently engage the pectoral muscles will be useful.

My friend for the first time after giving birth regularly encountered lactostasis. This malaise caused a lot of trouble: the body temperature rose, the chest swelled and hurt, caring for the baby and household chores became a burden. Clearing the stagnation was a real painful torture for a nursing mother. The sister, having learned about her problem, advised to knead the mammary glands before feeding and do exercises to stretch the pectoral muscles. The first results were not long in coming: for 2 weeks there was never a stagnation, although before this hardening appeared about once a week.

What exercises can be done after a caesarean section

Delivery by surgery involves a rather long recovery period. It usually takes 6 to 8 weeks, during which you can not start physical activity. Also, before starting physical education, you should visit your gynecologist to make sure there are no contraindications. But this does not mean that such a long recovery period completely excludes the possibility of exercising.

You can start physical exercises after cesarean no earlier than 6-8 weeks after childbirth and only after consulting a doctor

Even in the hospital, you can start restorative gymnastics. An obstetrician-gynecologist, depending on the condition of the woman in labor, may advise light breathing exercises, stroking the abdomen, coughing while holding the seam area, warming up the ankles and knee joints. The load on the entire abdomen is excluded for now.

After one and a half to two months, you can start more intense physical exercises. It should be remembered that no matter what level of physical fitness a woman had before pregnancy, you need to start with light exercises. You should not immediately run to the gym or fitness, start with simple physical education at home or in the fresh air. Kegel exercises, “Half-bridge”, “Planck”, torso forward and side bends, squats, “Vacuum”, exercises for the press will come to the rescue. Also, after a cesarean, swimming at a slow pace, water aerobics, and yoga are good. But running, jumping and weight training will have to be abandoned for 9 months, and preferably for a year.

Exercises for the convergence of the pelvic bones

Divergence of the pelvic bones is a common problem in women after pregnancy, causing discomfort and pain that restricts movement. The following exercises will help to converge the pubic joint faster and return to its previous position for the connection of the sacrum:

walking on the buttocks. To perform this exercise, you need to sit on the floor, legs can be bent at the knees or left straight. In this position, try to walk on the priest. Move forward in this way for several minutes, and then back. This exercise also gets rid of cellulite in the thighs and buttocks;
Walking on the buttocks will help converge the bones of the pelvis faster
"Turtle". Lie on your back, exhale, drawing in your stomach, pull your legs bent at the knees to your chest. This exercise will help eliminate the accompanying pain in the coccyx;
Exercise "Turtle" will help get rid of the accompanying pain in the coccyx
"half-bridge". Lie on your back, put your hands along the body, bend your knees. Push your pelvis up. Tighten your buttocks and stay in this position for a few seconds. Do 2 sets of 20 reps.
Performing the Half Bridge exercise, draw in the stomach and tighten the buttocks

Exercises to relieve back pain after childbirth

The spine has a large load not only during pregnancy and childbirth, but also after them. Household chores, frequent long-term carrying of the baby in the arms, can contribute to the development of pain. It is not always possible to reduce daily household loads, but every mother can help her spine to be more flexible and healthy. It is necessary to perform simple exercises for the back muscles:

lying twist. Lie on your back, bend your legs at the knees, spread your arms to the sides. Tilt your knees to the right, lowering as much as possible, turn your head to the left, do not take your shoulders off the floor. Hold this pose for a minute or as long as you feel comfortable. Repeat on the other side;
Spinal twist exercises help with back pain
body rotations. Sit up straight, cross your arms over your chest. Slowly turn your body left and right. Do 5 times in each direction. Repeat the exercise with your arms folded behind your head;
sit on the floor with your legs bent under you. Raise your hands above your head, connect your fingers into the lock. Slowly lower your palms behind your head, keep your elbows pressed to your head. Twist the pelvis forward, removing the deflection in the lower back. Repeat 10 times;
Sit flat on the floor with your legs bent under you. Raise your right hand and put it behind your head, put your left hand behind your back from below. Pull your hands towards each other, trying to connect. If successful, stay in this position for 30 seconds, then repeat, changing hands;
If you managed to close your hands behind your back, stay in this position for 30 seconds or more
sit straight, raise your straight arms up, join your palms. Try to reach as high as possible with the crown of your head and fingertips. Stay in this position for 30 seconds or longer;
stretching the opposite arm and leg. Get on all fours, back straight. Raise right hand and left leg. Pull in your belly. Stretch the top of your head and fingers forward, and your toes back. Hold this position for 20-40 seconds or longer. Change arm and leg.
When doing the exercise, do not forget to pull in the stomach

Effective exercises to restore the figure after childbirth

Existing Diversity physical activity will allow any mother to create a suitable set of classes for herself. There can be various variations - both daily loads on the whole body, and the division of workouts by day for different muscle groups. It is worth focusing on your priorities and characteristics of the body. Let us consider in more detail some very effective exercises, techniques for their implementation, as well as the types of physical activity that are allowed in the postpartum period.

The existing variety of exercises will help a young mother to choose the right load.

"Cat"

It is difficult to overestimate this exercise, it effectively affects the muscles of the back, buttocks, shoulder girdle, and helps to shape a sagging tummy.

"Cat" will help the newly-made mother relieve tension from the muscles of the back and tighten the stomach

To do this, get on all fours. Exhale and lower your head between your hands, arching your back like a cat, pull your stomach in as much as possible. While inhaling, raise your head, slightly arching your back. Try to keep your stomach pulled in. Repeat 10 times at a slow pace.

"Vacuum"

Highly effective exercise helping to return slim stomach even with diastasis. Do it in the morning on an empty stomach. Stand with your legs slightly bent, put your hands just above your knees. Exhale, trying to push all the air out of the lungs. Press the chin to the chest, and twist the tailbone towards the pubis. At this moment, pull your stomach under the ribs as much as possible. Hold this position until you need to take a breath. Repeat 10 times.

Drawing in the abdomen as you exhale will help you safely get rid of a sagging tummy after childbirth.

The exercise can be made more difficult. As you exhale, make pulling and pushing movements with your stomach. Take a breath, rest, take a breath. Repeat 3-5 times.

"Plank"

This exercise is performed with support on the hands and toes. If it is difficult to maintain this position, you can shift the emphasis to your knees.

Exist different kinds"Planck". You can alternate their execution or choose one option you like:

Plank with straight arms. Lie down on the floor, place your hands under your shoulders. Lift your body up, relying only on your hands and toes. The buttocks are tense, the stomach is maximally retracted. Try to stay taut like a string. Reach forward with the crown. The whole body should be a straight line: do not sag in the lower back and do not lift the pelvis up. Stay in this position for as long as you can. Start with 10-20 seconds and gradually increase the time. Get down on the floor, rest. Repeat 3 times.
When performing the exercise, make sure that the whole body forms a straight line.
Plank with raised arms and legs. To strengthen the exercise, you can try to lift an arm or leg off the floor, or the opposite arm and leg. Hold this position for 5-10 seconds.
Raising the arms and legs during the “Plank” gives an additional load on the whole body
"Plank on bent arms." The technique is the same, but the support is on the forearms. Place your elbows under shoulder joints.
The plank pose on bent arms helps to tone the muscles of the whole body.
"Side Plank". When it is performed, the oblique muscles of the abdomen, as well as the muscles of the arms and back, are well worked out. From the “Planck” pose, turn the body to the right, lifting your right hand off the floor, raise it up or put it on your belt. Place your right foot on your left. Place the left hand under the shoulder joint, lean on the entire palm, and not just on the wrist. The body is extended in a straight line, do not bend in the lower back, maintain balance. Stay in this position for 10-15 seconds or more. Repeat on the other side. Perform the exercise 3-5 times on each side.
The side plank allows you to work perfectly with the lateral abdominal muscles.
"Reverse plank". Sit on the floor, leaning back a little. Lean on straight arms located under the shoulder joints. Slowly push your pelvis up so that your body forms a straight line. Do not tilt your head back, look up. Tighten your buttocks, draw in your stomach. Feel the tension in your body. Hold this position for 20 seconds or more. Get down on the floor, rest. Repeat the exercise 3-5 times.
When performing the reverse plank, watch the position of the hand to avoid injury to the wrist

Press exercises

Abs exercises are performed lying on a hard surface, the floor is perfect. Young mothers can work with the abdominal muscles when performing both static and dynamic exercises. They differ in the load on different areas of the press, depending on which part of it is involved - upper or lower.

Working out the lower press includes leg raises. Place your palms under your buttocks to relieve your lower back. Slowly lift your feet off the floor and raise your straight legs to an angle of 30-45 degrees (the smaller the angle, the stronger the tension). Hold in this position or make “scissors” with your legs, crossing your shins and spreading them apart. Lower your legs, repeat 10 times. Make sure your stomach is pulled in during the exercise.
elaboration upper division press. Lie on the floor, bend your knees or fix your feet, for example, under the sofa. Put your hands behind your head. Tear off the body from the floor, bringing it into vertical position. Do not round your back when performing, try to keep it as straight as possible, and do not press your elbows to your head. Do 2 sets of 10-20 reps. The second option is to lift your head and shoulders off the floor, stretch face up. At the extreme point, linger for a couple of seconds, lower your shoulders first, and then your head. Repeat 20 times.
Exercise on the oblique abdominal muscles - twist. Lie on your back, bend your knees, hands behind your head. Lift your shoulders and head off the floor, turn your body to the side, trying to reach your left knee with your right elbow. Lower yourself to the floor, repeat on the other side. Perform a total of 20 crunches.
"A bike". To do this, lie on your back with your hands behind your head. Raise your straight legs at an angle of about 45 degrees. Tear off the upper body from the floor, bend the left leg at the knee and reach for it with the right elbow. Straighten your leg, repeat on the opposite side. To begin, do the exercise 10-20 times. Make sure your stomach is pulled in.
A very effective exercise "Bicycle" involves all the muscles of the press

Video: how to remove the stomach after childbirth

Breathing exercises for weight loss

Effective weight loss methods for young mothers are breathing exercises, in particular bodyflex. In addition to reducing body volume, such exercises help saturate the body with oxygen and improve the functioning of the respiratory, circulatory and digestive systems. The skin becomes more elastic and does not sag after losing weight. In just 15 minutes a day, you can get in shape without resorting to grueling workouts. The important point is that you need to practice strictly on an empty stomach.

Breathing exercises combined with strength exercises are a great way to say goodbye to extra pounds.

All positions are performed with the abdomen fully drawn in, as if you want to reach the spine with your navel. To draw in the stomach in this way, you need to completely exhale the air from the lungs. Take a deep breath, puffing out your stomach, and then a noisy sharp exhalation without connecting your voice. A noisy exhalation should be obtained only due to a sharp release of air. Hold your breath and immediately pull your stomach under the ribs as much as possible. Take the position of the exercise, linger in this position for 10 seconds. Relax, inhale sharply and deeply. The complex usually consists of 10-15 postures, involving different groups muscles. Each exercise must be performed 4 times.

Bodyflex - a set of exercises that helps to lose weight thanks to breathing exercises

After the first birth, it was not possible to get in shape for quite some time. Having a lean physique, painfully perceived every extra centimeter. And the hated 6 kilograms seemed to stick to the sides and stomach, causing heaviness, shortness of breath and aesthetic discomfort. Regular ab exercises and squats strengthened the muscles, but subcutaneous fat did not decrease. The reason for this was the disturbed regimen and abundant food during breastfeeding. It was bodyflex that helped me get back in shape. Extra centimeters began to melt literally before our eyes, the skin became more elastic and tightened. All these changes occurred without changing the usual diet. Classes took only 15-20 minutes. I did it every day right after waking up. In addition to the departed centimeters, it is impossible not to note positive influence on the general state organism. After the complex, the mood improved, cheerfulness appeared, thoughts became clearer and calmer.

Video: bodyflex for weight loss

Fitball exercises

Many young mothers are well aware of how fitball is useful in gymnastic exercises for babies. With the help of such a miracle ball, you can arrange a home workout both alone and with a baby in your arms. These exercises tone all muscle groups, and their implementation cannot be called boring.

Fitball exercises are not only useful, but not boring either.

Fitball classes may include the following exercises:

fitball jumping. If you take a child in your arms, then such a training will not only make the legs slim, and the ass elastic, but also, if necessary, help to rock the baby;
slow torso turns to the sides while sitting on the ball;
press swing. Lie back on the ball and perform head and shoulder raises;
lifting the head and shoulders, lying on the fitball with your stomach, will help strengthen the spinal muscles;
exercise to engage the muscles of the whole body. Lie on your stomach on the ball. Stretch your arms forward, and lift your legs off the floor, keep them straight, keep your balance.

hoop workout

The hoop is a very useful tool for a woman who wants to reduce her waist. But young mothers should not be in a hurry to deal with the hula hoop. You can spin this sports device only 4–5 months after childbirth, and after a cesarean section, this period can increase up to a year.

When the long-awaited months have passed, you should carefully consider the choice of a hoop. It is better if it is light, smooth and large in diameter. It is this hula hoop that will most effectively help to cope with body fat, since it has a larger area of contact than that of a massage ball. In addition, spinning a light hoop is much harder, which means that more energy will be spent for this.

Regular hula hoop exercises will help to reduce fat deposits in the waist area.

Explaining how to twist the hoop is quite problematic. The exercise needs to be practiced. Approximately it looks like this:

Put on the hoop and place it around the waist.
Press it lightly against your back and twist your arms in any direction.
Make oscillatory movements towards the rotation with the body. The easiest way to do this is to lightly shift your weight from one foot to the other at a fast pace.

At first, the hoop can often fall, but over time everything will work out.

Charger

Daily exercise is useful for any person. It helps to wake up faster, stretch your muscles and joints, and recharge your batteries for the whole day. Even if you plan a more serious workout during the day, morning exercises will not be superfluous. An easy set of exercises will take only a few minutes. It has practically no contraindications.

Morning exercises will help a young mother get a boost of energy for the whole day

Charging can include:

circular movements and tilts of the head;
rotational movements with the hands, arms extended or bent at the elbows;
torso forward and sideways;
circular movements of the body;
rotational movements of the feet;
lifting the legs bent at the knees to the parallel of the thigh with the floor, etc.

Usually, charging takes no more than 10 minutes, but if desired, other exercises described in the paragraphs above can be included in the morning complex.

Pilates

Pilates is a strength training based on proper breathing.. This sport is perfect for young mothers who want to have an athletic and toned body. It is worth noting that Pilates has a rather tangible load on the body, and you can do it only after preparing for lighter home workouts for several weeks.

Pilates will help a young mother to find a beautiful toned body

Usually, in one Pilates session, the muscles of the entire body are worked out. Training takes place with your own weight or with light weights. All exercises are performed smoothly, the stomach is always pulled in, the pelvis is twisted forward, the buttocks are tense. Maximum concentration on technique is required. It is better to start classes under the guidance of an instructor in the gym.

It is worth noting that Pilates is yoga asanas adapted for sports.

Aqua aerobics

Water workouts are a great way to get in shape after giving birth. If you doubt whether it is worth giving preference to this sport, then it is worth recalling a few advantages of just such training:

An employee, being on maternity leave, decided to try to restore her figure after childbirth with the help of water aerobics. The first lesson made her excited. It turned out that when training in the water, fatigue is not felt in any way. The lesson goes on, calories are consumed at a tremendous speed (in comparison with training in the air), and the woman experiences only pleasure. It was also a positive point that the classes are performed to the music. This creates a pleasant atmosphere in the pool, improves mood and adds energy for a productive workout.

A bike

Cycling is useful not only because it helps to get in shape after childbirth. Such a load has a positive effect on the musculoskeletal system of a young mother, strengthens muscles, respiratory and cardiovascular system is an excellent preventative varicose veins veins. In addition, for a lover to pedal in the fresh air, immunity increases, digestion improves and metabolism speeds up, postpartum depression disappears.

Pedaling in the fresh air is good for the health of a new mother

Unfortunately, there is no exact data on when exactly you can ride a bike after giving birth. Here, the mother needs to pay attention to her own well-being. If there were tears or incisions in the perineum, then it is imperative to wait for their complete healing. It is also not recommended to start riding until the lochia is over.

Kegel exercises

To restore the perineum and strengthen the muscles of the pelvic floor after childbirth, Kegel exercises are used, the effectiveness of which has been scientifically proven. They help fight prolapse or prolapse of the pelvic organs and urinary incontinence, which often occurs in women during the first time after childbirth. You can perform exercises anytime and anywhere, as these workouts are invisible to others. They are not contraindicated after caesarean section. The execution technique consists in alternating tension and relaxation of the muscles of the perineum and lower abdomen. It is worth starting with several compressions 3-4 times a day, then increase the number up to 200.

Kegel exercises normalize the organs of the female reproductive system

Exercise can be varied various techniques. For example, the variation "Elevator". Tighten your muscles as if an elevator is moving inside from the crotch to the navel, stopping in turn at ten floors.

The question of when, after discharge from the maternity ward, you can start playing sports in order to get in shape faster is relevant for many. Usually, even in the maternity hospital, the doctor warns about what physical activity should be postponed for a certain period of time, which is directly related to the health of the woman in labor. This is due to the need to restore the body, reduce the uterus to its usual size, end lochia. Therefore, even if you really want to go to gym, sport after childbirth when to start classes which largely depends on the type chosen, is possible no earlier than a month later.

What can you do immediately after discharge

Gentle loads for young mothers are not only allowed, but also directly shown. They help to normalize blood circulation, recover faster after surgical interventions, get rid of edema. Such activities include:

dancing;
fast walking;
yoga with calm asanas.

If a woman did not part with loads during pregnancy, then you can not take a break and continue classes immediately, of course, if the doctor approves them and the birth went without complications. Running, cycling, working with weights do not belong to the loads allowed during this period, even if the strength and desire to engage in such activities are present.

Sports after childbirth, accompanied by ruptures or episiotomy with suturing

Quite often, childbirth takes place with complications. In this case, you should start thinking about what exercises you can do after childbirth much later than if the birth of the baby did not cause additional health problems for the mother. If there are sutures in the perineum, regardless of whether they are the result of an episiotomy or repair of tears, you can practice after they resolve or are removed, in fact not earlier than after 5-6 weeks. But even after this moment of loading, one should choose those that will not additionally injure the damaged area. Therefore, cycling or weight lifting exercises should be postponed for more late dates. But aerobics, fitness, gymnastics, running can be done without problems.

Physical activity after childbirth through surgery

The caesarean section imposes even greater restrictions on the lifestyle: you can’t strain your abs and go to the gym until you are fully recovered, otherwise the seams may disperse. At first, the movements should be smooth and careful, although here few people would think of going to the gym, as even simple steps cause pain. The prohibition for caesarean section also applies to whether it is possible to twist the hoop after childbirth. Usually, doctors impose restrictions on the types of activity of the mother during a cesarean section for at least two months. This is due not only to the state of the outer seam. The uterus recovers more slowly after surgery than with natural childbirth therefore, it also takes time to form a scar. As the first loads after the operation, doctors recommend calm walking, home exercises, then swimming, Pilates. All exercises should not cause discomfort, although soreness in the suture area can persist up to six months and this is considered the norm. Active fitness related to bending, working on the abdominal muscles, lifting weights can be started after six months and preferably after consultation with your doctor.

How much to exercise and how to combine sports with breastfeeding

The load should be increased gradually, regardless of the type chosen. It is advisable to start with a simple exercise, allowing the body to remember the sensations during and after exercise. The number of exercises themselves, whether squats or sit-ups, should be such that the last of them are done with effort, but not with the last effort. Much here depends on the level of physical fitness, but the general principle remains the same: you need to increase the number of exercises in stages, as well as the number of cycles. In order to get a visible result, there should be at least three workouts per week for a duration of 30 minutes or more.

There is a lot of discussion about the compatibility of physical activity and breastfeeding. When wondering what exercises can be done after childbirth, young mothers sometimes hear that it is better not to be zealous with exercises, as breast milk can “burn out” from this or change in taste due to lactic acid released into the blood. Regular fitness, swimming or other exercises cannot lead to such a result, for such changes to occur, you need to train almost to the point of exhaustion. If there is a feeling that lactation after training is getting smaller, you just need to reconsider your drinking regimen. It is possible that during training the body loses large quantity fluids, so you should drink not only after classes, but also during their course.

How to exercise in a new way of life

It is good if it is possible to leave the baby with grandmothers or with a nanny, although in the presence of breastfeeding, even with such assistants, it is difficult to leave home for a long period of time. If the care of the child lies entirely with the mother, there is no time for a gym or a swimming pool. Therefore, to bring the figure into shape, you will have to select classes that do not require special simulators and allow you to perform exercises without leaving the child. These can be all the same yoga or Pilates, a variety of aerobic exercises for video programs, banal exercises. It does not hurt to find out whether it is possible to twist the hoop after childbirth, if the state of health allows it. But the most effective "simulator" for the mother in the period after childbirth can be a stroller with a child. If you introduce a rule to walk for at least two hours twice a day, then even with a simple walking at a measured pace, you can use at least 1000 calories during this period. If the movements are intense, then the calorie consumption will increase. Some mothers practice lifting with a stroller, acting as a weighting agent, uphill. It requires a lot of effort compared to walking on a flat road. By combining these activities with proper nutrition getting rid of excess weight is not difficult. Not only the extra pounds gained during pregnancy go away, the muscles of the legs also tighten, the silhouette becomes more toned. Particularly active mothers manage to combine walking with a child with rollerblading, although this requires a fairly flat road and a free or spacious park, since rolling a stroller on skates along a narrow sidewalk is not very convenient and not safe.

What other exercises can you do with your child?

In general, sports after childbirth, when to start doing which - it's up to each mother herself, can be accessible even with a baby in her arms. To do this, it is enough to put it next to you on the mat and perform body lifts, squats, lunges, leg swings. Lying on your back, you can use the baby himself as a "weighting agent". The mother will have the opportunity to train the muscles of the hands, and the child will develop vestibular apparatus, train coordination of movements and just have fun. In the first months of life, when the baby spends most of the day in a dream, classes can be combined with these periods. Finding half an hour a day for yourself is quite realistic, and even such a short period of time allotted for exercise will certainly give results with regular exercises.

Of course, the period of pregnancy is the happiest in the life of every woman. But it was at this time that the vast majority of ladies are gaining extra pounds. There is even such a stereotype that if you decide to have a baby, you can say goodbye to your figure. This opinion is so old that many women have already been able to reverse it. Each mom just needs to return to “her” previous form, and fitness after childbirth will help her with this. That is what this article will be about.

Restoration of the figure after childbirth

It is simply necessary to restore your former. First, if you like yourself, you will have good mood so the baby will be fine too. Secondly, after the sport you will feel a surge of strength. Moms who engage in regular physical activity look more active and energetic. Those who already love sports know that a good workout is like a breath of fresh air. Don't believe? Then try postpartum fitness classes.

It is necessary to restore the figure after childbirth on all fronts, and not just with the help of sports.

First of all, you need to normalize the weight, and this can be done using proper diet nutrition. Of course, during the period of breastfeeding, you will have to forget about all kinds of diets that you were previously on, they are generally inappropriate during this period. Not only are you still not fully strengthened after giving birth, but diets will also deprive you and your baby of nutrients.

We change the diet

The first step on the way to the former figure is to reconsider your diet. Surely, if you are breastfeeding, you already adhere to certain rules of nutrition. Indeed, during lactation, smoked products, fat content, carbonated drinks, products with artificial colors and preservatives are not recommended. If you haven’t eaten all this for a long time, you can say that half the battle is done. It is worth adding a few nuances:

You should eat small meals 5 times a day. If between meals you are hungry, eat some fruit or drink a glass of kefir.
Avoid sweet, salty and starchy foods. These are the three main enemies of the ideal figure.
Drink more fluids. Normally, a person needs about 2 liters of water per day. The lack provokes a decrease in metabolism, therefore, calories are not consumed. In addition, breast milk is 90% liquid, so drink during lactation clean water just necessary.

Lastly, healthy sleep also affects metabolism. When your baby is sleeping, and you let yourself sleep, and dust and debris will not go anywhere.

When can I exercise after giving birth?

Many women who have decided to regain their former figure are concerned about the question: “How long after giving birth can I do fitness?”. First of all, take your time to run to the gym on the third day or after discharge. It is worth noting right away that it will not work to lose weight quickly after the birth of a baby. Still, for nine months you have been accumulating these extra pounds. In addition, a sharp weight loss can play a cruel joke, your breast milk may disappear. Therefore, gradualism is important in this matter.

Usually, doctors recommend starting sports training 5-6 weeks after giving birth. This is only if the birth took place naturally without any complications. And then you should not immediately start intensive training. If you were engaged in fitness before pregnancy and during it, then it will not be difficult for you to return to your usual sports mode after childbirth.

There is another important point why you can not immediately start active training. The fact is that if during lactation a mother is engaged in intense strength exercises, then she releases lactic acid, which spoils the taste of the mother's "delicacy". That is, the baby can simply refuse the breast. Therefore, do not rush to exhaust yourself with sports. And if you want to feed the baby further, then it is better to give preference to Pilates or yoga. Such fitness after childbirth will definitely not bring harm.

Sports after cesarean

Special attention requires the case when childbirth took place by caesarean section. Returning to training will be more difficult. In addition, there are special programs- fitness for by caesarean section, but it will be possible to start them only after consultation and permission of the doctor. Usually, a woman is allowed to return to training only after the wound has healed to eliminate the risk of infection and rupture of the stitches. As a rule, this requires at least 8 weeks.

Preparation first

Your body has been resting from physical activity for nine months, so you should not immediately grab barbells and dumbbells. You need to start exercising gradually, increasing the load over time. If you don't have the opportunity to leave the child to the nanny or grandmother to go to the gym, it doesn't matter. You can arrange fitness after the benefit of this, there are many video courses. In addition, daily walks with the baby are also considered a kind of exercise. Walking burns calories. So do not sit on a bench, but walk, walk and walk again.

There are exercises that you can do immediately upon returning from the hospital. After them, it will be much easier for you to start more intense workouts. So, these are:

Kegel exercise. It is necessary to restore the elasticity of the pelvic muscles.
Breathing exercises
Fitball exercises. You can deal with this inventory on a daily basis. For example, while breastfeeding, you can sit on a fitball and perform circular motions of the pelvis.

Combining baby care with fitness

Many mothers refuse to play sports, referring to the fact that they spend all their time caring for the baby. We will reveal a secret for them: these two activities can be successfully combined. The easiest option, which we have already mentioned, is walking. With kids, you need to be in the fresh air every day, so let it become useful for you. For example, while walking, you can perform various movements, go slowly, then faster, on tiptoe. All you need is 40 minutes, and 300 kilocalories are gone.

Each mother does not sit and lie on the couch, she moves around the apartment, doing household chores. So walking can be replaced by energetic dancing. By the way, yoga is ideally combined with caring for the baby. And it is not necessary to perform complex asanas, it is enough to learn a few simple poses.

Cosmetic procedures for young mothers

Now you know what fitness means after childbirth, after how much you can start exercising and which exercises are better to do and which are not. In combination with sports, cosmetic manipulations will help to restore the figure to fit. Here are some procedures that can be recommended to a new mother:

Home peeling. To improve the relief of the skin, give it smoothness and elasticity, you need to use a scrub twice a week.
Self-massage. Several times a week, you can massage yourself with special anti-cellulite creams.
Electrical stimulation. Suitable for nursing mothers. This is a hardware procedure in which the lower layers of the muscles are affected. That is, it is an alternative to exercise.
Mesotherapy. Alas, this method is not suitable for nursing mothers. But if you are not breastfeeding, then you can use the mesotherapy procedure, which is aimed at burning fat and tightening the skin.
Also at home, you can make wraps with different compositions. Not recommended during lactation.

The fact that fitness after childbirth is important and necessary is obvious. But here's how to do it so as not to harm either yourself or the baby ?! You need to follow a few rules and recommendations:

If possible, it is better to hire a personal trainer who will tell you in detail what fitness after childbirth is, when to start exercising and what exercises you can do.
If you work out at home on your own, then develop a program for yourself so that it involves all muscle groups.
Don't do all the exercises in one set. You can distribute them throughout the day. For example, while the baby is sleeping.
Start exercising only after feeding and an hour before.
Do not neglect wearing a postpartum bandage. He is able to support abdominal muscles and will not allow the skin to sag.
For the sake of a beautiful figure, you should not quit breast-feeding. After all, this is an important nutrition for the baby. In addition, the production of breast milk takes 300 kcal.
You need to do it regularly 3-5 times a week for 30-60 minutes.

Conclusion

And in conclusion, it is worth saying that fitness after childbirth is necessary for every woman. No one to leave the child with to go to the gym?! This is not a problem, study at home, there would be a desire. But remember that the most important thing is health, do not overexert yourself, because you already have a lot of trouble with the baby. Stay beautiful!

Content:

After the birth of a child, a woman's body undergoes tremendous changes. He needs to return to 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 form and help the body and the 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 constantly and correctly, without missing a single day, can do a lot:

restore the tone of the muscles of the abdomen, pelvic floor;
promote proper 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, so that the lochia passes faster and the sexual life becomes bright and harmonious;
maintain a beautiful shape of the breast;
do not let the stomach sag;
reduce muscle pain and spasms.

An excellent track record worth looking 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 having a baby? In this case, choose a set of exercises after childbirth at home for yourself and start exercising as quickly as possible, while time has not yet been lost. The sooner you wake up and start working on your own body, the better the results will be. But at the same time, do not forget that in some cases physical activity is contraindicated for young mothers. This point should be kept in mind by everyone.

Contraindications: who should not

After the birth of a baby, a woman feels overwhelmed both physically and emotionally. She gets tired quickly, 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 really possible to exercise after childbirth, when the body seems to be cracking from the stress? Indeed, in some cases, gymnastics during this period is contraindicated. These include:

caesarean section: you can start classes only with the permission of the doctor after 1 month;
perineal tears: you have to wait for the full one, which, with intensive exercise, can disperse and cause an inflammatory process;
birth injuries of various kinds, which can only be aggravated during physical activity;
serious diseases of a chronic nature;
severe postpartum exhaustion of the body.

In any case, no matter how quickly you want to return to your previous forms, wanting to do exercises after childbirth, these contraindications must be borne in mind. And at the slightest doubt - seek advice from a doctor. As a result of complete medical examination he will not only give or 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 contraindications to physical activity the young mother does not have, you need to start searching for the 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 the health problems that arose during this crucial period. Complexes can be selected in a variety of ways.

To maintain the shape of the breast

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

To tighten the abdomen

Hanging belly after childbirth worries all women. For some, it disappears on its own after some time, while for others, the fact that the unpleasant crease does not want to go away and thereby spoils the figure begins to disturb. To combat this problem, you need to select exercises for the press, which will make it as elastic and fit as possible.

Exercises for weight loss after childbirth

During lactation, any diet is simply contraindicated, because mommy needs to be fed a complete diet. breast milk your little one. Meanwhile, the scales continue to treacherously show 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 a child in her arms), but also to select special exercises for the back and spine after childbirth.

Respiratory

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

For the pelvis

Very often, birth injuries are associated with damage to the pelvic bones, which, during the birth of a baby, either do not diverge at all (as a result, cracks and even fractures form), or move apart too widely. These complications are usually accompanied by 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, 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 doubt, it is strongly recommended to seek advice and assistance from specialists. They can also tell you when to start doing physical exercises after childbirth, so that they help, and not harm the body.

Timing: When can I start?

In general, the very first exercises after childbirth, with the well-being of a young mother and the absence of contraindications, are allowed to be performed the very next day after a happy event. Of course, this requires that their number and intensity be minimal in the first few days. The pace must be increased gradually.

If there are injuries or stitches, the first physical exercises after childbirth can be performed only 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.

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

With the permission of the doctor, exercises after childbirth can begin to be performed on the first day and continue to be practiced up to 12-13 weeks.
You need to do it daily. If time and strength allow, 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 very soft mattress. For convenience, you can purchase a small pillow.
Exercises can not be performed too abruptly: do everything smoothly.
The study area should be well ventilated. The optimal temperature for such exercises performed after childbirth is from 18 to 20 ° C.
Prepare comfortable, non-restrictive clothing in advance.
Before physical activity, it is better to go to the toilet.
Classes should be held after you have already fed the baby.

If you take into account 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

A set of exercises in order to recover after childbirth, you have to choose for yourself. If you are afraid of making a mistake, 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 refers to just such developments. True, if you have not done it before, for the first time it is better to go to a trainer who will be able to choose you a specially designed for postpartum period complex. Keep in mind one important nuance A: It takes time. A variety of exercises on the 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 the hands on the back of the head. Bend your knees. Rise up, twisting the body, while raising the shoulders with the head.
Twisting with weight. Sitting on the ball, raise and lower one and a half kilogram dumbbells.
Sitting on the ball, roll over so that it is under your back. Twist the body by lifting the shoulder girdle.
Exercise-bridge through the fitball.
Jumping from a seated position on a ball.
Lying on the floor, put your feet on the fitball. Bend your back, lift your torso up.
Lie on the ball so that your face is down and your toes touch the floor. Bend your arms at the elbows, connect behind the head. Raise your shoulders, bend back, while not straining your neck.

Choose any exercises 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. Rest your arms bent at the elbows against the wall (approximately at chest level), begin to put pressure on it. Feel the tension in your chest muscles.
Connect your arms, bent at the elbows and located in front of you, in the lock. With all your strength, press your palms against each other.
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 with your hands back and forth.
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 well-known “bicycle” exercise perfectly pumps the press 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 one leg at the knee, put the ankle of the other 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.

For weight loss

There are many exercises after childbirth for the buttocks: as a result of regular exercises, they become elastic and beautiful, without a hint of orange peel and stretch marks. Stand straight, 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 losing weight in 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 the left leg at the knee 90°C. Keep your back straight. linger.
Stand next to a chair, hold on to its back. Raise your left leg, make a few swings to the right and left. Turn sideways, again swing back and forth.

For the spine

Sit up straight, cross your arms over your chest.
Sitting, join hands in the castle 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 like this for 5 seconds.
Raise, without disconnecting, both hands above your head as high as possible, hold.

For the lungs

Lie down on the floor. Place the right hand on the stomach, the left on the chest. Slowly inhale through the nose, exhale through the mouth, through almost closed lips. Over time, the exhalation should be extended.
Bend your arms at the elbows, rest them on the bed, raise your chest as much as possible, taking a breath. Back down, relax, exhale.
Grasp the head of the sofa or bed with your hands, straighten up, press your legs tightly against each other. Turn around in different directions. Maintain calm, even, rhythmic breathing.

For the pelvis

This exercise for the pelvis allows the bones to return to their original, prenatal position, which was disturbed when the baby passed through the birth canal. Sit on the floor. Straighten your legs or bend at the knees. To move in such an unusual way around the apartment.
There is an exercise after childbirth, which is useful for pain in the coccyx, the cause of which is a birth injury. Lie on your back. Exhale, draw in the stomach, pull the knees to the chest.
Lie on your back. Tighten 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, 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.