Gymnastics after childbirth for. Gymnastics after childbirth, for recovery and weight loss of the abdomen

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

Often, young mothers for the first time after the birth of a baby are not very worried about their 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 load. It is very important for a woman to feel attractive, so you need to take the time to find the right set of exercises after childbirth in order to restore your former figure and regain confidence.

What transformations occur with the body after childbirth

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

Changes in the endocrine system

Immediately after childbirth, the production of estrogen and progesterone begins to decline. Metabolism slows down and subsequently body weight increases 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 released, it promotes contraction.

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

Genital organs 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 mass should decrease by 30 times. This process is very dependent on the principle by which the child is fed. In women who cannot breastfeed, the reduction in volume is much slower. They need to learn exercises to reduce 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 needs time to heal. Therefore, it is necessary to carefully observe the hygiene of the genital organs, and it is better to postpone sexual life for 1.5-2 months. At the same time, the vagina also acquires its original shape. To maximize the restoration of the muscular walls of the vulva and the function of the pelvic floor, you can do Kegel exercises after childbirth.

Allocations 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 there are fewer and fewer of them.

In breastfeeding mothers, menstruation occurs after the end of feeding or when attachments become 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, menstruation comes 1.5-2 months after birth.

What happens to other systems

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

A decrease in tone in the bladder after childbirth often causes a lack of urge to urinate, which threatens to overflow the organ and reduce uterine contraction. Because of this, the discharge of lochia slows down and inflammatory processes are provoked. Moderate physical exercise 6-8 weeks after birth contribute to the restoration of these functions.

After the birth of a child, a woman loses a large mass body, and the load on the cardiovascular system is significantly reduced. The body does not always have time to quickly rebuild, so compensatory tachycardia may occur.

The musculoskeletal system of a pregnant woman has been adapting to a shift in the center of gravity for 9 months and must be rebuilt after childbirth. Ligaments, muscles, joints and 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, while the stomach protrudes 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 are lost, which account for the weight of the child, the placenta and amniotic fluid. Within a few days after childbirth, several kilograms go away with excess fluid accumulated during pregnancy. Further changes in weight and figure depend only on the woman herself.

A decrease in the production of estrogen and progesterone slows down the metabolism, which contributes to the collection of extra pounds if not observed. proper nutrition. At the same time, lactation takes a lot of strength and energy from the body - about 500 kcal per day, which 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, protein and dairy products and avoid fatty, sweet and rich.

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

In order for sports to benefit, bring pleasure and be effective, you must follow a simple instruction:

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

Uterine Contraction Exercises

To speed up involution, already a few days after childbirth, you can perform exercises for the uterus:

Lie on your back, bend your knees. Gently straighten them and bend back 10 times. On the last straightening, 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 the same with the second 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 stomach. Noisily release 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 thick pillow under it. Repeat breathing exercises, while exhaling, press the pelvis as much as possible into the pillow.

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

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

You need to start exercises after childbirth to reduce the uterus and Kegel exercises, like any other exercise, with a minimum physical activity. These exercises increase blood flow in the genitals and contribute not only to their restoration, but also improves the quality of intimate life due to increased sensations.

How to get a flat stomach after childbirth

Before starting classes, you need to remember that immediately after giving birth to abdominal muscles must be treated very delicately. Exercises for the press after childbirth should be smooth and accurate. Overloads 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. Bring your arms, bent at the elbows, behind your head. Lift your shoulder blades off the floor and pull up to your knees. The chin does not touch 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 the left leg and try to reach the knee with the right elbow, lifting the shoulder blades off the floor. Repeat the same with the right leg and left arm. Do 20 times.

There are many sets of exercises for weight loss after childbirth. Don't just focus on the press. It is necessary to train all the 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 a case-by-case basis. Many people like exercises after childbirth on a fitball. Classes on the ball improve mood and they can be carried out even with a baby in his arms, he will like it too.

How to get your breast shape back

During breastfeeding, breast tissue stretches, glandular tissue is replaced by loose connective tissue, muscles weaken and the breast sags, taking on a completely unaesthetic appearance. It's harder to get it back in shape than it is to take it off. excess weight or pump up the press, but thanks daily execution chest exercises after childbirth can restore tone pectoral muscles and don't be afraid to wear clothes with an open neckline.

The most effective exercises:

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

Performing such exercises during the feeding period, you can increase blood circulation in the mammary glands, thereby improving lactation.

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

During pregnancy, the load on all body systems increases, hormonal changes occur and the woman's weight increases. In the postpartum period, I really want to quickly recover, regain my weight, which was before pregnancy. Gymnastics comes to the rescue. It is better to start exercises in the postpartum period only after consulting a doctor and his recommendations.
Gymnastics in the postpartum period is designed to restore posture and gait, normalize muscle tone abdominals and pelvic floor, accelerate the reverse contraction of the uterus (postpartum involution), return the organs of the abdominal cavity and small pelvis to their normal position, improve blood circulation and respiration, and normalize the nervous system.

Physiology of the postpartum period

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

Rules for performing exercises in the period after childbirth

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

It is important to observe the pace of increasing the load, try to use a variety of exercises (the same and boring exercises can cause the opposite effect);
do gymnastics regularly, first daily, then several times a week;
perform movements slowly, smoothly, with breaks to restore breathing;
gymnastics should be carried out in a well-ventilated room, on the floor and in comfortable, non-restricting clothing;
before starting gymnastics, it is necessary to empty the intestines and bladder;
it is better to start exercising 1-1.5 hours before eating and after feeding (during exercise, lactic acid is released, which affects the taste of milk, and a decrease in milk production is also possible);
In order not to reduce the amount of milk, during physical activity and after it, you should consume more liquid.

Exercises in the postpartum period - examples

Before starting classes, it is useful to warm up for 5-10 minutes. First you need to take three or four deep breaths and exhale, stretch up, then you should bend over and try to touch your fingers to the floor. After that, make several wide swings with your hands in different sides and march in place, lifting your knees high.
The physiology of the postpartum period involves long walks with the baby, swimming, skiing and ice skating. Forbidden strength exercises, wrestling, cycling, running and extreme views sports (adrenaline is released, which worsens the quality of milk).

Exercises to start the day after giving birth:

Starting position: lying on your back, twist your hands in front of your face, as during washing;
lying on the floor, you need to slide on it with your feet, bending one leg and straightening the other;
throw bent arms behind your head, and bend your legs at the knees: in this position, raise the pelvis up, inhaling, and lower it with exhalation;
waving your arms, sit down, while trying to reach your toes (3-4 strokes before sitting down);
bring the feet together and pull them to the body, spreading the knees to the sides, then stretch the legs and relax the muscles;
exercise "bicycle": lying on your back, twist circles with your legs;
lying on your stomach, clasp your hands under your chin and in this position raise one leg, then the other, hold them in weight and lower;
in a position on all fours, pull back and up alternately one or the other leg.

Complexes of exercises in the postpartum period

Complex №1

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

Complex №2

This set of exercises can also be started the day after childbirth. When doing it, you need to breathe bottom belly.
Starting position: lying on your back, both legs are bent at the knees. Put your hands on the lower abdomen. Start slowly inhaling through your nose, then also slowly exhaling through your mouth (on “haaa”). The abdominal wall will rise during inhalation, and during exhalation it is necessary to help the stomach: slowly stroke it with your hands from the pubic joint to the navel. In no case do not put pressure on the stomach, but simply stretch your hands along the lower abdomen.
After completing the exercise, turn on your side so that the head, chest and pelvis are on the same line. Put your top hand on lower part abdomen and again repeat the respiratory movements of the abdominal wall. For the best effect, you can say “pfft” or “puuhh” as you exhale.
Then you should roll over on your stomach, you can put a small pillow under the lower abdomen. In this position, breathe into the lower abdomen. On the exhale, move the pelvis forward, with the words “pfff” or “puuhh”.

After the birth of a child, many young mothers want to get back in shape as soon as possible. What are the exercises after childbirth? How can you lose weight and strengthen the muscles of the abdomen, chest and perineum without harm to health?

Why do you need gymnastics?

Keeping your body in good shape allows every woman to be not only beautiful, but also full of strength. Even in ancient times, it was believed that to maintain health, you need to eat right and move more. And if women who have just given birth do not have any questions on the first point, then certain difficulties arise with physical activity. Many women are not sure that immediately after the baby is born, they can take care of their body and perform various exercises for weight loss. Is it really?

Experts say that the sooner a woman returns to active life the better for her. Of course, after difficult births and cesarean sections, you will have to wait until the stitches heal, but this period usually takes no more than 14 days. On average, most women can do the simplest exercises already in the hospital. Early physical activity not only gives strength, but also promotes uterine contraction, which significantly improves the general condition.

Why do you need to exercise after having a baby? Gynecologists say that training the muscles of the abdomen, chest and perineum is very useful for young mothers. What does it give?

The ability to always be in good shape.
A chance to shed those extra pounds.
A charge of vivacity and energy.
Increasing self-esteem.

Get checked out by a gynecologist before you start exercising at home.

Gynecologists around the world unanimously speak about the usefulness of Kegel exercises. This selection of gymnasts allows you to naturally restore and strengthen the important muscles of the pelvic floor. On Internet forums, Kegel exercises after childbirth are often called Kernig exercises, but this Russian therapist has nothing to do with training the muscles of the vagina.

Kegel exercises can be done already in the hospital, provided that the young mother feels well. The American doctor Arnold Kegel, who developed this program, assures women of the usefulness of such exercises. Training the muscles of the perineum allows not only to improve intimate life, but also to avoid the development of urinary incontinence, prolapse of the uterus and other serious health problems.

A selection of exercises for intimate muscles.

Slowly and gradually contract your muscles as if you want to stop urinating. Gradually pull them up, holding them in this state for several seconds. Ideally, a woman can hold up to 4-7 "floors" of the muscles of the perineum in this way. Gradually relax in the same order.
Quickly contract and relax the muscles of the perineum.
Push the muscles outward like during childbirth or during a bowel movement. Feel how the muscles of the vagina and anus tense during exercise.

Doing Kegel exercises (often referred to as Kernig exercises) will help you quickly get back in shape and restore perineal structure.

The abdominal muscles are the second weak point of a woman who has given birth to a child. For fast weight loss and recovery of the press, you can do the following exercises.

Learn to breathe properly. Pull the abdominal muscles inward, inhale slowly and direct all the received air into chest. Hold your breath for 10 seconds.
Get down on all fours and arch your back like a cat. After two cycles diaphragmatic breathing arch your lower back down while keeping your abdominal muscles in.
Stand with emphasis on the forearms and socks, pull the abdominal muscles inward. Lock the pose for 10 seconds.
Lie on your side, bend your knees. Slowly pull your abdominal muscles inward. Stay in this state for a few seconds. Repeat the exercise for the abdominal muscles 6 times.
Lying on your back, draw in the abdominal muscles and fix them in this position for 5 seconds.

These simple exercises for postpartum recovery will help you not only lose weight, but also keep your body in good shape for many years.

Start exercising no earlier than 6 weeks after giving birth.

Fitball training is also recommended for weight loss after childbirth. Simple gymnastics on the ball is aimed at strengthening all the muscles of the abdominals and abdomen.

What can you do on fitball?

Sitting on the fitball, push off from it with your feet. Remember to breathe rhythmically and draw in the abdominal muscles.

Lie on your stomach on the ball and walk forward on your hands. Roll on the fitball so that the ball passes all over your body - from chest to knees. Don't forget to draw in your abdominal muscles.

Get on your knees so that the ball is under your chest. Stretch and lift your arm and opposite leg at the same time. Keep your balance on the ball.

Lie sideways on the ball with one hand on the floor. lower leg lock, slowly raise the top and lower just as slowly. Pull in your abdominal muscles during the exercise.

What exercises for the press will help you quickly lose weight? Young mothers ask this question almost in the delivery room.

For weight loss, the following selection of exercises is recommended.

Lying on your back, gradually lift your pelvis up, tensing your buttocks and pulling in your abdominal muscles. At the same time, raise your head and press your chin to your chest. Breathe evenly and deeply.

Lying on the floor, describe large circles with outstretched legs. Don't forget to pull in your abdominal muscles.

Sitting on the edge of a chair, pull in your stomach, lift your legs, bent at the knees and tear them off the floor. In this case, you can not bend in the lower back and relax the stomach. Hold the raised legs for 10 seconds.

For effective weight loss combine exercise with proper nutrition.

chest exercises

Not only for the purpose of losing weight, women do gymnastics after childbirth. Many young mothers dream of regaining the shape and firmness of their breasts after the baby is born.

What can be done to strengthen the pectoral muscles?

In a standing position, slowly join your hands in the palms of your hands at chest level. Press on each other with palms with maximum force. You can hold an ordinary tennis ball between your hands.

Clutch the brushes into the castle and try to break them. Feel how your chest muscles tense during the lead.

Lean on the wall with your hands and push it with all your strength. Relax the muscles of the chest and abdomen, then repeat all the steps.

From a standing position, move your shoulders back and forth. Do 6 circular motions to strengthen the muscles of the chest. Repeat the exercise with your hands on your shoulders.

What do you need to know?

When starting Kegel exercises or doing other physical exercises after childbirth for weight loss, remember that all workouts should be your joy. Do not start exercising when you feel unwell! Fatigue and frustration - that's what awaits you when you try to exercise through force. During menstruation, you should also postpone classes for a few days.

Exercises for the chest and abdomen should be alternated with breathing exercises. In order to quickly lose weight, you can visit the pool or sauna starting from 6 weeks after giving birth. Special attention take daily walks. Let it be a morning jog or a leisurely walk with a stroller - Fresh air will strengthen your strength and give you a boost of energy for the whole day. Good effect on health and walking before bedtime. Two hours a day outside the home is enough to restore strength, maintain health and strengthen immunity after childbirth.

Don't forget to rest and get enough sleep. Take care of yourself, listen to your body and do not bring it to exhaustion. Remember that your goal is to regain health and vigor, and not hurt yourself with hard training.

Guru breathing exercises bodyflex, the only licensed figure shaping specialist in Russia using breathing techniques Marina Korpan, has developed a set of exercises that will help women who have become mothers find a beautiful slim figure without strict diets and exhausting workouts in the gym. In her new book, My Slim Mom, Marina tells how, spending no more than 25 minutes a day, to get the body of your dreams.

Basic rules of bodyflex

It is necessary to deal not only with empty stomach, namely on an empty stomach. Exercising on an empty stomach forces the body to burn fat. If you eat right before a workout, then your body will not consume fat, but carbohydrates.
You don't have weekends or holidays. "Bodyflex" must be done every day within 1-2 months.
get busy in the morning, then the metabolism will remain elevated until the evening. And everything that you eat during the day will not be stored in fat.
Your workout should not exceed 20-25 minutes.
Eat after training you can only after 1 hour.

Breathing technique. Stage 1. Exhale through the mouth

Stage 4. Holding the breath and pulling the abdomen under the ribs

After we have done the “groin”, we hold our breath, tilt the body parallel to the floor, slightly round upper part back, we direct the collections to the jugular cavity, we make a throat lock (we strain the muscles of the neck, feeling the effect of “swallowing saliva”). At the same time, the lower lock works: we strain the muscles of the perineum and internal genital organs. You should feel how your internal organs rise from the bottom up, while the abdominal muscles (rectus muscle) do not participate in the retraction of the abdomen. At first glance, this may seem complicated, but this is exactly what you need to do so as not to harm your internal organs and quickly achieve the effect of losing weight. Please note that a simple retraction of the abdomen cannot achieve a reduction in the stomach and, therefore, a decrease in appetite. And never ignore the slope of the hull!

You will notice how the stomach literally sucks under the ribs. As soon as you have the first desire to inhale, be sure to inhale.

Attention!

Never hold your breath for a long time early stages workout. The breath hold can vary from 4 to 10 seconds.

Stage 5. Inhale

After holding your breath and doing the exercise, you can inhale both through your mouth and nose. After inhalation, the abdominal muscles relax. The most important thing that you must understand and remember at this stage is that if you can hold your breath for up to 10 counts, then on the 9th count you must relax all your muscles, return to the starting position from which you started breathing, and already at rest. take a breath. If you do not withstand a delay of 10 accounts, then the scheme is the same. If you want to inhale on the 5th second, then relax on the 4th and inhale calmly on the 5th count. Try repeating the breathing steps several times. Don't worry if you don't succeed the first time. It is impossible in 10 minutes to learn how to breathe like you have not breathed all your life.

Attention!

Taking a very sharp breath after holding your breath, you give a tremendous load on the heart. You should have a natural desire to inhale, and you take a calm breath.

Exercise "Diamond": for the muscles of the arms and chest

It is aimed at reducing body fat in the shoulder area, strengthening the muscles of the arms and chest.

Technique:

1. Starting position: stand straight, legs apart. Complete breathing exercise, hold your breath, draw in your stomach and take the following position.

2. Raise your arms to chest height and join your fingers in a semi-circle in front of you as shown.

3. Slightly round your upper back. While holding your breath, start pressing each other with your fingertips as hard as possible.

4. After 8-10 seconds, relax your hands, lower them, take a breath.

The bearing of a child and its very birth, although they are natural physiological processes, do not pass without a trace for the body. After childbirth, the body necessarily needs to be restored, because the increased load weakens the tone of the abdominal muscles, perineum, and vein problems that began during pregnancy can progress. Gymnastics after childbirth is necessary for the full and effective recovery of the body. The sooner it is started, the faster and better the recovery effect will be.

If there were no perineal tears or incisions during childbirth, you can start classes very soon, practically the next day the baby appears, in the case when health allows it. If stitches were applied, then you definitely need to wait until they heal, it takes about 2 months.

Five minutes a day to restore the stomach

Restorative gymnastics after childbirth implies different complexes exercises. Perhaps, the most problematic place is the stomach. Stretched abdominal muscles entail a number of inconveniences that you want to eliminate as soon as possible. This is mainly the absence of the urge to urinate and defecate, which is fraught with various problems and even embarrassment.

Gymnastics for the abdomen also helps in restoring the figure. Moreover, it is very important to perform the exercises, not limited to wearing a bandage. The bandage only fixes the muscles, but does not force them to contract, and therefore does not lead to recovery.

To restore the abdominal muscles, it is enough to regularly perform a couple of very simple exercises. Such gymnastics will not take longer than 5 minutes, but with conscientious and constant performance, it will give a noticeable effect.

Exercise 1. Pull in the stomach

retract the stomach

We lay on our back, bend our legs at the knees, firmly press our feet to the floor, palms on our stomach.

On exhalation, we strongly retract the stomach and fix this position for 4-5 seconds. Then take a deep slow breath and repeat the exercise. For one approach, you can do 8-10 repetitions.

Exercise 2. Making a "bridge"

We accept the same position that was during the first exercise. After exhalation, we raise the pelvis, straining the buttocks and pulling in the stomach. At the same time, we raise our head and press our chin to our chest.

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

A complex approach

There are very few women who have only one problem area after childbirth is the belly. In most cases, the whole body needs recovery and muscle tone. This means that it is necessary to deal with postpartum problems in a comprehensive manner, that is, perform a variety of exercises and involve all parts of the body.

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

Exercises to prevent the effects of varicose veins

Exercise 3

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

Exercise 4

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

Exercises to train the abdominal muscles

Exercise 5

We lie down on our back, bend our knees, place our feet slightly apart, put our hands palms down on our stomach. We take a slow breath, then exhale just as calmly, as if pronouncing the sound “haaaaaa”. On the exhale, we draw the stomach into ourselves, helping a little with our hands. You do not need to press with your hands, it should be stroking in the direction from the pubis to the navel. The exercise must be repeated 10 times. (Picture from 1 exercise)

Exercise 6

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

Exercise 7

We turn over on the stomach, put a small pillow under the lower abdomen, support the body on the elbows. We inhale, and as we exhale, we move the pelvis forward. On inspiration, we take the initial position. The exercise is performed 10-12 times. During the exercise, it is important not to allow pressure on the chest so that the chest itself is not crowded.

Video how to restore the stomach after childbirth

Exercises to strengthen the muscles of the perineum

Exercise 8

Starting position - sitting or lying down. We try in turn to strain the muscles of the vagina and anus. This exercise requires training, because every time it seems that the same muscles are contracting. When the separation is clear, you can try to draw a "wave" of contractions from the anus to the pubis. Correctly performing this exercise will help relax the lips and muscles of the mouth and control breathing.

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

Video Kegel exercises to strengthen the pelvic muscles

Exercise 9

We lie on our side. The head, shoulders and pelvis form a straight line, the legs are bent at the knees. The lower hand should be placed under the head, the upper hand is bent and rests on the surface with a fist or palm in the navel area. Being in this position, while exhaling, we raise the pelvis (reliance on the upper arm), while inhaling, we lower it. Repeat 8-10 times on both sides.

Exercise 10

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

Exercise 11

We get on all fours. The head, shoulders and pelvis are at the same height, the knees are spaced approximately shoulder-width apart. We exhale, draw in the stomach and tear off the left palm from the surface and right leg, inhale - return to the starting position, exhale - repeat the exercise, changing the "diagonal". We perform 10-12 times.

Exercise 12

We continue to practice, standing on all fours. This time rest on the palms and lifts of the feet. As you exhale, raise the pelvis, straightening the knees and distributing the weight on the palms and lifting the feet. On inspiration, we take the initial position. We perform 10-12 repetitions.

Exercise 13

We lay down on our side again. lower hand straightened and located at right angles to the body, emphasis on the palm. Upper hand extended along the body. As you exhale, tear off the pelvis from the surface and slightly rise. On inspiration, we take the initial position. We perform 8-10 repetitions on each side.

Exercise for the muscles of the back and abdomen

Exercise 14

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

Say goodbye to extra pounds

Alas, the weight of a pregnant woman increases not only due to the growth of the fetus, placenta, amniotic fluid and increased volume of circulating blood. Own additional kilograms that appeared during pregnancy "stick" to the newly-made mother and remain with her after childbirth. Since it is impossible to severely limit yourself in nutrition after childbirth, the best option is gymnastics for weight loss.

We read on the topic:

How to lose weight fast after childbirth?

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

Losing weight after childbirth - basic tips

Weight loss technique - online course "Mom + baby"

Cindy Crawford Method

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

Video by Cindy Crawford. New dimension. Complex C

Cindy Crawford - perfect body in 10 minutes

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

Gymnastics in the early postpartum period really helps the recovery process. It is only important to observe the rate of increase in the load and the variety of exercises. The same exercises and tedious, tedious workouts, on the contrary, can cause the reaction opposite to what is expected.

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

It is better to train after feeding. Rise from the "lying" position always turning through the side. Lying most of the time is better on the stomach, thereby supporting the involution of the uterus and reducing postpartum discharge. Getting up early after childbirth and walking support recovery processes. Pay attention to the good setting of the feet and especially to the “rolling” from heel to toe.

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

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

A set of exercises to remove the stomach after childbirth

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

Exercise #1:

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

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

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

Exercise number 2:

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

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

3. Return to the starting position - exhale.

4. Repeat the exercise 4-5 times.

Exercise number 3:

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

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

3. This postpartum muscle exercise should be repeated 3-4 times.

Exercise number 4:

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

2. Draw in the stomach, bend the legs at the knees.

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

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

5. Repeat the exercise 5 times.

Exercise number 5:

1. Kneel down, back straight.

2. Sit on the floor.

3. Rise to your knees without relaxing the muscles of the abdomen and buttocks.

4. Do the same to the left side.

Exercise number 6:

1. This exercise to clean the stomach after childbirth is performed lying down. You need to lie on your back, put your hands behind your head and straighten your legs.

2. Squeeze the legs along the entire length, draw in the stomach, bend the knees.

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

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

5. Do the same to the left side.

6. Repeat the exercise 10 times.

Exercise number 7:

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

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

4. Roll over to your left side and do the same.

5. Repeat the exercise 10 times.

Special exercises need to start doing even in the hospital. They will help reduce pain in the perineum, back, abdomen, restore posture and avoid many of the misfortunes that await women who have given birth.

Exercises for the muscles of the chest after childbirth

And what exercises after childbirth will help to strengthen the muscles of the chest? If you are not breastfeeding, you can start doing these exercises as early as 2 weeks after birth, and if you are breastfeeding, then only after you stop feeding.

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

Exercise #1:

1. Join hands in front of the chest: elbows raised to shoulder level, fingers apart, palms touching.

2. Within 5-7 s, press strongly with one palm on the other, and then return to the starting position.

3. Repeat the exercise 10 times.

Exercise number 2:

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

Exercise number 3:

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

2. Repeat the exercise 10 times.

Exercise number 4:

1. Straighten your arms behind your back and clasp your hands in the lock.

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

Exercise number 5:

1. Raise straight arms above your head, folding your palms into a “house” and spreading your elbows to the sides.

2. Without separating the palms, alternately take the elbows as far back as possible.

3. Repeat the exercise 5 times.

Restorative gymnastics after childbirth for women who had a caesarean section

All exercises of restorative gymnastics after childbirth for women who have had C-section are performed in the supine position on the bed.

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

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

3. Bend the foot to the lower leg, then slowly pull it forward. Repeat the exercise 8 times.

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

5. Strongly tighten the buttocks and relax. Repeat the exercise 10 times.

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

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

Here you can watch the video "Gymnastics after childbirth", which shows exercises for the muscles of the abdomen and chest: