Exercises for weight loss after childbirth. The most effective exercises for losing weight after childbirth

Gymnastics after childbirth is an integral part of the complex aimed at the complete and effective return of the body to its usual, prenatal state. The sooner you start doing physical exercises, the sooner you will finally return to your usual proportions.

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Your figure changed during pregnancy and you want to return to your previous proportions after giving birth? But are you afraid to do gymnastics because you have heard about the dangers of physical activity in the postpartum period? Let's dispel some myths about not exercising after childbirth.

“I just gave birth, my body is weakened, I am not able to do gymnastics to lose weight and tighten my stomach.”

The first four weeks after the maternity hospital, gymnastics is contraindicated only for those who have undergone childbirth by cesarean section, the natural consequence of which was sutures. The rest are recommended to start doing simple gymnastics already in the ward of the maternity hospital.

“I will go on a diet to lose weight.”

Dieting helps you lose weight – it’s a reliable fact. However, will a diet help normalize stretched transverse muscles and strengthen the rectus abdominis muscle?

“I don’t have time, because caring for a child eats up all of it.”

You don’t even suspect that you are doing simple exercises in combination with while you cook, wash, clean, or carry a child in your arms.

The issue of losing weight is a sore subject for women returning home after maternity hospital. Since resorting to diets is strictly not recommended for nursing mothers, all that remains is gymnastics for weight loss.

What kind of gymnastics can you do?

To strengthen the abdominal muscles, you need to systematically resort to several simple exercises. This gymnastics does not require even five minutes a day and, with proper regularity, will give a noticeable effect.

There are many known sports techniques developed by eminent masters. Difficult to perform, taking too much time from young mothers. It is better not to use such complexes in the first months after childbirth. Below are basic and effective exercises that will help you achieve tangible results in the shortest possible time.

Abdominal retraction

Place a gymnastic mat on the floor surface and begin the exercise. Take a position lying on your back, bend your knees and firmly press your feet to the floor. Place the palms of your hands on your stomach, exhale strongly, and at the same time tense your abdominal muscles. Hold this position for 4 seconds. After the specified period, take a full, leisurely breath. Repeat the exercise at least eight times in one approach.

Bridge

The exercise is not similar to the “bridge” that gymnasts perform at world championships. After childbirth, gymnastics is exclusively health-improving in nature. Therefore, take a position similar to the one you occupied when performing abdominal retraction. Place your hands behind your head, weave the phalanges into a lock. Exhale strongly and lift your pelvis 20-25 cm from the floor, while simultaneously drawing in your stomach. You will definitely feel how your buttock muscles tighten.

The exercise may be difficult for beginners. Therefore, do not be alarmed if it turns out to be difficult or even impossible to complete the first time. Start with a small number of repetitions, gradually increasing the pace and load. For women who are in good physical shape, we complicate the process by pressing the chin to the chest, simultaneously with raising the pelvis.

Breathing exercises

Having completed the bridge exercise, not in my position, we move on to the next exercise. Bend your knees, with your feet 20 cm apart. Place your hands on your stomach, palms down. Calm your breathing and take a slow, full breath. Exhale just as calmly, accompanied by the sound “haaa”. As you exhale, draw in your stomach while stroking with your hands. Directional strokes should be performed carefully and effortlessly, from the pubic area to the navel area. Perform up to 10 repetitions.

The following exercise is suitable as a method for strengthening the abdominal muscles after childbirth. Lie on your stomach with a pillow under it. Transfer your body weight to your elbow joints. Inhale, then as you exhale, move your pelvis forward. Simultaneously with the next inhalation, return to the starting position. Be careful not to put excessive pressure on your chest.

Vertical press

Starting position – standing facing the wall. Place your hands on the wall in such a way as to ensure a tight fit between your hands and forearms. Bend your legs slightly at the knee joints, place them shoulder-width apart. Contract your abdominal muscles as if you were stretching your left elbow towards your right knee, then vice versa. In fact, it turns out that muscles work without performing movements.

Elimination of varicose veins

To perform the exercise, go to the “lying on your back” position. Bend your legs at the knee joints, and bring your feet together, pressing them firmly to the floor surface. The position of the hands is along the line of the body, the palms, like the feet, are pressed to the floor. After this, proceed directly to the exercise: without separating your knees, straighten your legs, while simultaneously squeezing your toes with force at least ten times. Return to the starting position. To get the desired effect, perform 5 approaches every day.

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“After giving birth, your body will never be the same again!” Most women most often say this phrase in their own defense or hear it as support.

And, it’s true, pregnancy, childbirth, and breastfeeding leave an indelible mark on the body, but this is not at all an excuse to say goodbye to a good figure!

Among young mothers, there are two extremes: spending hours in the gym, leaving the child in the care of grandmothers or nannies, or completely giving up on yourself, eating away the melancholy with buns.

A reasonable compromise is postpartum weight loss exercises that you can do at home on your own. You should start classes no earlier than two months after the birth of the child.

Most of the proposed exercises are gentle, designed for strength that has not yet been fully restored after pregnancy, but still, if you had a difficult birth or still have diastasis, consult an experienced gynecologist.

A set of exercises after childbirth or losing weight is easy!

If you are serious about losing weight, enlist the support of your loved ones and remember a few important points:

Exercise will be almost useless if you don't watch your diet. Even if you are feeding, stop eating for two. Forget about buns, cookies and other confectionery products - the child will not benefit from them, but they will stick for a long time. A healthy diet, which is recommended by doctors when breastfeeding, will have a positive effect on both your figure and complexion.

There is a misconception that when breastfeeding you need to avoid physical activity: the milk can “go bad.” These rumors are not confirmed either by scientific research or by the experience of a huge number of women who took up sports after childbirth without compromising breastfeeding. The main thing is to observe moderation and not bring yourself to nervous or physical exhaustion. Deciding what is better – sleep or exercise? Get some sleep!

Exercises for weight loss after childbirth lead to increased sweating, so do not forget to drink clean water. Consume at least 2 liters per day, increase this amount in hot weather.

Down with the “apron”: the most effective exercises for the abdomen after childbirth

Most of all, new mothers worry about their belly. In rare lucky women, it acquires girlish elasticity a month after giving birth, while the rest have to put up with an “apron”, a thick layer of fat or a bulging abdominal wall.

If you don’t want to think about abdominoplasty yet, then be patient and do the following every day after giving birth (one for each muscle group).

Exercise 1. This exercise should be performed every day in the morning on an empty stomach and after visiting the toilet. Stand up straight, bend your legs slightly, bend over and place your hands on your knees. Take a deep breath and exhale intensely, drawing in your stomach as deeply as possible. Hold your breath for as long as you can stand it. Repeat 3-5 times. Ideally, the stomach should go under the ribs. If you still can’t do it, don’t despair, do this exercise every day, and over time you will feel how your abdominal muscles become more obedient and stronger. By the way, this exercise can be performed immediately after the discharge has stopped after childbirth, and even for those who have had a cesarean section or suffer from diastasis recti.

Exercise 2. Lie on the floor with your legs straight. Raise your arms up, perpendicular to the floor, and, reaching for them, lift your shoulder blades off the floor. Hold this position for as long as you can, then lower yourself to the floor for a couple of seconds and rise again. Repeat 5-6 times. This is a very effective exercise for the “upper” abs.

Exercise 3. Stand in a “plank” position (or lying position). The hands should be directly under the shoulders, the shoulder blades should be straightened, the legs should be straight and tense. The body should be a perfectly straight line. Don't slouch or lift your pelvis up! Stay in this position for a minute; if it’s difficult, drop to your knees. Repeat 3-4 times.

Exercise 4. Stand straight with your feet together. Raise one straight leg so that it is parallel to the floor. In this case, the body should not lean back and the pelvis should not fall to the side. Keep your leg raised high for as long as you can. Repeat 3 times on each leg, alternating them.

Exercise 5. Lie on your side with your legs straight. Lean on your lower arm and lift your pelvis off the floor. The upper arm is extended along the body. Slowly lower your pelvis 15-20 cm down without touching the floor and return your body to a straight line. Perform 20 swings on each side.

Exercise 6. Lie on the floor and stretch out into a “string”. While maintaining this extension, lift your straight legs 15-20 cm from the floor, stretch your arms forward. If preparation allows, also raise your head with shoulder blades, keeping your neck straight. Hold this position for 30 seconds, after a short rest, repeat 4 more times.

Exercise 7. Lie on the floor, lift your legs absolutely straight with your toes pointed up, perpendicular to the floor. The lower back should not bend in this position. At first, it is enough to simply hold this position for a minute, and when the muscles become stronger, you can perform 10 circular movements clockwise and counterclockwise. Their amplitude should be small, and the pelvis should remain completely on the floor.

You need to be patient - very reluctantly - and make sure that your diet does not contain an excess of simple carbohydrates.

Breast exercises after childbirth: support during a crucial period

Many young mothers are concerned about asking whether their breasts will sag during feeding? No, if you choose high-quality underwear, care products and regularly perform several tasks.

Exercise 1. Stand up straight, straighten your shoulders. Perform alternate rotational movements backwards with straight arms with maximum amplitude. Please note that the pelvis should not rotate. 3 sets of 30 seconds is enough.

Exercise 2. The starting position is the same. Bring your palms together in front of you at chest level at a distance of 20-30 cm from it. Squeeze your hands so that the tension is transferred to the chest muscles, and hold this tension for 10 seconds. Repeat 5-7 times.

Exercise 3. Get into a plank position, but this time place your arms slightly wider than shoulder-width apart. Do as many push-ups as you can until you stop. Rest, shake your arms and do another set. If it’s very difficult, do push-ups from your knees.

Important! The main enemy of firm breasts in the future is a sudden cessation of feeding (especially with constriction) and frequent breast fullness.

Yoga after childbirth: exercises for soul and body

Many women are introduced to yoga during pregnancy. It is definitely worth continuing the practice after the birth of the child. Yoga will allow young parents to maintain muscle flexibility and peace of mind even in difficult moments.

It is best to use specially designed video programs or under the guidance of an experienced instructor. If this is not possible, you can perform several simple and safe asanas yourself:

Hold each of them as long as you are comfortable and do not immediately try to perform them the same way as before pregnancy.

Yoga will also help in moments of extreme fatigue. Do as much as possible, and then rest for 5-10 minutes in Savasana or Child's Pose.

Kegel exercises after childbirth: attention to what is hidden

After childbirth, you need to pay attention not only to the external muscles, but also to the internal ones. To avoid uterine prolapse and circulatory disorders, gynecologists advise performing Kegle exercises while still in the maternity hospital. Here are the most basic of them:

Tighten and relax your vaginal muscles.

Tighten your vaginal muscles and hold them in this state for 2-3 seconds.

Alternately tense and relax the muscles of the vagina and anus.

When you learn to control these muscles, try contracting them in waves, starting from the bottom and gradually raising the tension upward.

Start performing each exercise 20 times, eventually increasing the number of contractions to 100.

The good thing about these exercises is that they can be done discreetly at any time, combining them with other activities. Walk with your child, cook lunch - and exercise!

Such a useful ball - exercises on a fitball after childbirth

In many homes, with the birth of a child, and appears. Well, it will be useful not only for rocking the baby and infant gymnastics, but also for keeping the mother’s back and legs in good shape.

Exercise 1. Lie on the ball with your stomach down so that the emphasis is on the pubic bone. Fix your legs straight on the floor (for example, under the sofa), hands behind your head, shoulders straightened. Smoothly lower your upper body and lift it back up until your body forms a straight line. It is enough to do this exercise 20-25 times.

Exercise 2. The starting position is the same, but the support is moved closer to the chest, hands on the floor, legs bent at the pelvis, feet also on the floor. Raise and lower your straight legs using the force of your buttocks. Your back should remain straight throughout the entire exercise. Perform 15-20 times.

Exercise 3. Lie on your back, bend your knees and place your feet on the ball. Raise and lower your pelvis without placing it on the floor. Repeat 20 times.

Exercise 4. Stay on your back, straighten your legs and lift them perpendicular to the floor. Place the ball between your legs, near your shins, and squeeze it as many times as you can.

Perform all exercises one after another, without interruption. Then rest for 1-2 minutes and do another 2-3 exactly the same circles. Circuit training allows you to burn fat faster and transform the appearance of your legs.

According to statistics, after childbirth, every woman has 10–15 kilograms of excess weight. To get rid of these unnecessary pounds, an integrated approach is required; one of the mandatory components of a weight loss program for young mothers is a set of special exercises that help you lose weight after childbirth. Moderate physical activity has a wide range of beneficial effects: it improves metabolism and thereby increases performance, helping to get rid of the kilograms gained during pregnancy, and also relieves stress, improves the functioning of internal organs and improves mood.

When should I start exercising?

When to return to exercise after a vaginal birth will depend on your overall health, your level of activity before and during pregnancy, and how your labor progressed.If they were severe, then within 3–4 weeks after the birth of the child you will not be able to perform even the simplest exercises. If the birth took place without injury and with minimal damage, then you can start simple exercises as soon as the desire and mood appear.

Speed of weight loss after childbirth

The first 6 - 7 kilograms of excess weight disappear quite quickly (for many women, in about 1 month). But the further process of body correction does not happen so quickly and smoothly. At this stage, you can count on losing 1 kilogram per week, and at this pace weight normalization should occur until the bitter end.

Recommendations for doing exercises to lose weight after childbirth
1. Give yourself 4-6 weeks of rest - you need to return to sports gradually. 2. Switch to 5 - 8 meals a day, that is, you need to eat meals every 2 - 3 hours. 3. Drink water. Keep a water bottle handy and drink as often as possible. During breastfeeding and during exercise, the body's need for fluid increases sharply. Dehydration can make you feel tired and exhausted, so try to drink about 8 glasses of water a day. 4. Don't overload your body. Listen to your body and if you feel unwell or out of breath, slow down or rest. Increasing the duration or intensity of your workouts too quickly can lead to injury or chronic fatigue. 5. Be sure to lie down to rest for 10-15 minutes several times during the day. 6. Continue taking vitamin and mineral supplements for pregnant women. They will provide you with energy and all the substances your body needs after the birth of your baby. 7. Allow yourself to be lazy from time to time. No matter how much you want to lose weight quickly, sometimes you need a break for a few days so that your body can rest. If you constantly squeeze all the juices out of yourself, then nothing will happen other than feeling tired and exhausted, so take care of yourself and listen to your body.

Necessary equipment for training.

1. Gymnastic ball or fitball. Gymnastic balls come in different diameters. The best way to determine if the ball is suitable for you is to sit on it, if you can bend your knees at a right angle while sitting on the fitball with your feet completely on the floor, then the ball is suitable. 2. Elastic tape 150 - 200 centimeters long. 3. Jump rope – jumping rope is a simple and quick way to get rid of cellulite and burn a lot of calories. 4. Dumbbells. You can replace them with two-liter plastic water bottles. When purchasing dumbbells, you need to pay attention that they are collapsible, and at the same time it is possible to vary the weight from 1 to 5 kilograms. Exercises to lose weight after childbirth in the first 6 - 8 weeks

Walking is the best exercise for the first 6 to 8 weeks after giving birth because it is the best way to combat fatigue from lack of sleep and regain strength. In addition, while walking, the thigh muscles are well stretched and the pelvic floor muscles are trained, and at the same time blood circulation improves. The best option is to take 2 walks a day lasting 10 minutes. If there is no one to look after your child, feel free to take him with you in a stroller or kangaroo bag. Having accustomed your body to walking, you can change the pace while moving. We start (2 - 3 minutes) with normal walking. Then 5 minutes of fast pace and again 2 - 3 minutes of leisurely walking. Around 8 weeks after giving birth, you can increase the duration of your walk to 20 minutes.

After the walk, you need to do several exercises to stretch the main muscle groups.

1. Sit on the floor, straighten your legs and back, spread your legs as wide as possible. Perform tilts (2-3 times) to the left leg, in the middle and to the right leg. Return to the starting position (torso perpendicular to the floor). Repeat 5 – 7 times. We feel the muscles of the legs and back stretch. 2. In a standing position, place your legs wider than your shoulders and perform body bends (to stretch the muscles of the lateral surface of the body). When leaning to the left, the left hand slides down the left leg, and the right hand is positioned above the head, parallel to the floor. Perform 6 – 15 bends in each direction. 3. Approach the table (about waist height) at a distance of about 2 steps. We tilt our torso forward and rest our palms on the table - our torso and arms are parallel to the floor. Perform 15–20 springy movements with the shoulder girdle toward the floor. By performing this exercise, we stretch the muscles of the chest, shoulder girdle and upper back. 4. We get down on all fours - support, on our knees and straightened arms. Breathing calmly, arch your back up, and then bend your back down to the floor. Perform 6–15 such movements.

We maintain this training regimen until the child is 3 months old.

3 months after childbirth – strengthen the abdominal muscles (abs)

This chapter provides descriptions of exercises affecting the abdominal muscles (abs) and pelvic floor muscles. Before starting the exercises, a small warm-up is necessary - these can be simple warm-up exercises or a walk. From the proposed exercises that help you lose weight after childbirth, you need to choose 3–4 of the most convenient ones. They should be performed 3 – 4 times a week. Over time, you can add more exercises - gradually complicating the workout.

1. Carrying the ball– This exercise allows you to gently work your abdominal muscles. Lie on your back, bend your knees and bring them together. Holding the ball with straight arms, bring it behind your head. As you exhale, lift the ball up and then lower it to your knees. Shoulders and lower back should not come off the floor. Perform 10 – 12 repetitions.

2."Bicycle" with a ball. Using a fitball increases the effectiveness of this exercise, as it allows you to use the muscles of the lower abdomen. Lie on your back, bend your knees, feet on the floor. Place the ball behind your head, pull your left knee towards you, lower the ball towards it and straighten your right leg, lifting your heel off the floor. Repeat the same thing, changing legs. Straightening your leg, exhale, pulling your knee to your chest - inhale. Perform 10 – 12 repetitions

3. Twisting. Sit on the ball, place your legs bent at right angles on the floor. Slowly step forward until your sacrum rests on the ball. Move your bent arms behind your head, spread your elbows to the sides and bring your body to a sitting position. Slowly move your body back slightly, keeping an eye on your balance. Perform 10 – 12 repetitions.

4. Reverse twist. A very effective exercise for the upper abdominal muscles. Lie on the floor, place your knees bent on the ball. Tightening your abdominal muscles, squeeze the ball between your thighs and shins, and then pull it towards you, lifting it off the floor. Slowly lift your shoulders off the floor and reach towards your knees. Hold for a few seconds, then slowly lower your shoulders to the floor and lower the ball. Perform 5 – 10 repetitions.

5.Rolls forward– This exercise strengthens all the muscles of the midsection and engages the deep muscles. Kneel in front of the ball, place your palms on it, arms should be straight. Tighten your abdominal muscles, squeeze your buttocks and roll the ball forward, lowering yourself onto it with your forearms. Hold for a few seconds, then return to the starting position. Perform 5 – 10 repetitions.

6.Reverse crunch with ball. This exercise perfectly works not only the abdominal muscles, but also the muscles of the upper body, since it is performed in a lying position. Lie on your stomach on the ball and, using your hands, roll forward until the ball is under your shins. Roll the ball forward, slowly pulling your knees into your chest. Hold for a few seconds, then slowly straighten your legs, returning to the starting position. Perform 5 – 10 repetitions.

7.Ball interception. Lie on your back, making sure your lower back is pressed firmly to the floor. Holding the ball with straight arms, move it behind your head. Raise your arms and legs at right angles to your body, intercept the ball with your feet and slightly bend them, lower the fitball to the floor. Continuing to intercept alternately with your arms and legs, perform 10–12 repetitions.

Four months after giving birth: beautiful arms and breasts

In this chapter you will find a complex and chest exercises that can be performed on a gymnastic ball. A fitball allows you to achieve results faster, because when sitting on it, you engage the muscles of not only your arms and chest, but also your abdomen and back. You will also need an elastic band long enough to go around the ball. It puts less stress on your joints than dumbbells and allows you to develop flexibility while strengthening target muscle groups. Always warm up before exercising to warm up your core muscles.

1. Biceps curl with band– This exercise strengthens and tones the arm muscles. For maximum effect, try to perform the movements as slowly as possible. Sit on the ball, place your legs bent at right angles on the tape and spread them shoulder-width apart. Grab the ends of the tape and lift them towards your waist. Palms facing up. Slowly raise your hands to your shoulders without lifting your feet from the floor. Then just as slowly return to the starting position. Make sure your arms don't bend at the wrists. Perform 8 – 12 repetitions.

2. Bent over triceps extension with band. Triceps are the muscles at the back of the arm and are a problem area for most women. The proposed exercise will help strengthen this area and also work the abdominal muscles. Sit on the ball, place your legs bent at a right angle on the tape. Lean forward slightly from your lower back, grab the ends of the band and lift them towards your waist. Palms facing the body. Slowly straighten your arms back. Then just as slowly return to the starting position. Make sure that your body is slightly tilted forward at all times. Perform 6 – 12 repetitions.

3. – this exercise strengthens the muscles of the shoulder girdle. Sit on the ball, place your legs bent at right angles on the tape and spread them shoulder-width apart. Grasp the ends of the tape and pull them towards your shoulders. Palms facing forward. Straighten your arms above your head and hold them for a few seconds. Slowly return to the starting position. Perform 6 – 12 repetitions.

4. Bench press with band. This exercise improves the shape of the chest by strengthening all the muscles in this area. Lay your shoulder blades on the ball, place an elastic band under them and grab the ends. Shoulders should be parallel to the floor. Spread your elbows to the sides and straighten your arms vertically upward, tensing the muscles of your chest and abdomen. Return to the starting position. Perform 6 – 12 repetitions.

5. . Nothing strengthens and tones the chest muscles like various types of push-ups. By performing this exercise on a ball, you additionally work your abdominal muscles. Lie on your stomach on the ball and walk forward on your hands until the ball is under your shins. The hands should be under the shoulders. Lower your upper body towards the floor, spreading your elbows to the side. As you exhale, straighten your arms, returning to the starting position. Perform 5 – 10 repetitions.

Five months after giving birth - strengthening the rear

You have to take something into account - even if all the excess weight gained during pregnancy goes away, your clothing size may be larger. A pregnant woman's pelvis expands, and the bones do not always return to their place. It's best to start by targeting the thigh muscles, as these are the areas where most of the extra pounds are stored.

Always start your workout with a short warm-up to warm up your muscles and ligaments. Since the proposed complex contains exercises that affect the leg muscles, when warming up you need to pay more attention to these muscles.

1. Lunges with ball against the wall. Place your feet hip-width apart and hold the ball between the wall and your lower back. Hold it firmly to prevent it from rolling down. Lunge forward with your left leg, bending it at the knee at a right angle. We place our right foot on the toe. Push up and return to the starting position, tensing the muscles of the buttocks and the back of the thighs. Repeat with the other leg. Perform 5 – 10 repetitions.

2. . Stand next to the ball with your fingertips on it. Take a big lunge, leaning on the ball for balance. Hold for a few seconds, trying to go a little lower. As you exhale, straighten your leg and return to the starting position. Repeat 5 – 10 times for each leg.

3. . Hold the ball between the wall and your lower back. Move your feet forward a little. Bend your knees and squat down as if you were sitting in a chair. Press the ball firmly against the wall to control your movements. Hold for a few seconds and return to the starting position. Perform 6 – 12 repetitions.

4. . Stand up straight and lift the ball to chest level. Keeping your back straight, squat until your knees are bent at a right angle. Hold for a few seconds, then lower the ball to waist level and straighten your legs. Perform 5 – 10 repetitions.

5. Bridge. Lie on your back, place your feet and knees on the ball. Straighten your arms along your body for support. Press your heels into the ball and, as you exhale, lift your buttocks and thighs. Then slowly lean on your hands and return to the starting position. Perform 5 – 10 repetitions.

6. Leg spin. Lie on your back with your feet on the ball. Lift your pelvis off the floor and lift your left leg up, resting your right foot on the ball. Draw 5 small circles with your foot to the right, then to the left. Pull out the sock. Slowly lower your foot onto the ball and your buttocks onto the floor. Perform 2–5 repetitions with each leg.

Six months after giving birth – an attractive back and shoulders.

If during pregnancy you gained the “recommended” 12 - 16 kilograms of excess weight, then immediately after giving birth you lost about 5 - 7 kilograms, that is, by the beginning of this program there were still about 7 - 10 kilograms left. With a walking program for the first 2 months and a set of exercises from 3 to 5 chapters, in the next few months you will be very close to your pre-pregnancy weight. For every 2.5 kilograms over the recommended 16 kilograms, you will need one additional month of training.

By 6 months postpartum, persistent shoulder and upper back pain may become normal. These muscles work every time you lift the child, the child becomes heavier, so in order to reduce pain, you need to strengthen the muscles of the back and shoulders. Always start your workout with a warm-up. Try finishing your workout with a few stretches for your major muscle groups.

1. . This exercise strengthens the muscles of the upper lateral back. Sit on the ball, place your legs bent at right angles, shoulder-width apart. Grab the elastic band and lift them above your head. Lower one hand to your waist, trying to pull your elbow towards your ribs. Return to the starting position and lower your other arm. Perform 10–12 repetitions in each direction.

2. . This exercise perfectly works the muscles of the shoulders and upper back. Keep your back straight and stretch your head up - this strengthens your abdominal muscles. Sit on the ball, place your legs bent at right angles on the elastic band and spread them shoulder-width apart. Grasp the ends of the band with your hands and lift them towards your knees. Slowly pull the band toward your shoulders, spreading your elbows out to the sides. Hold for a few seconds at the end point and return to the starting position. Perform 10 – 12 repetitions.

3. . This exercise strengthens the muscles in the shoulder blade area and also tones all the arm muscles if you return the band to its original position as slowly as you stretch it. Sit on the ball, place your legs bent at right angles, shoulder-width apart. Take your hands to the middle of the band and straighten them in front of you at chest level. Squeeze your shoulder blades and slowly raise your arms to the sides. Without relaxing your arms, return to the starting position. Perform 10 – 12 repetitions.

4. Butterfly. This movement strengthens the chest muscles. Lie with your shoulder blades on the ball and bend your legs at a right angle. Place an elastic band under your shoulders. Raise your arms up, crossing your wrists and the ends of the bands over your chest. Hold for a few seconds, then slowly return to the starting position. Perform 10 – 12 repetitions.

At this stage, it is very important to choose healthy foods and eat 5 – 6 times a day.

Seven months after giving birth – improving the appearance and health of your legs

The best way to start improving the appearance and health of your legs is with a regular jump rope. By jumping rope, you will work out all the muscles of your legs very well, and what is very important for such training is that you need little time and a minimum of preparation. To carry out the training, you will need sneakers (it is better to jump in sneakers, and not in sneakers or, especially, barefoot; sneakers have a thick sole and it will protect your toes from excessive, unnecessary load during jumping). It is better to start training with a regular jump rope without any weights. Please note that while jumping rope you usually get thirsty and therefore you should always have a bottle of water on hand.

Rules for jumping rope exercises

1. Don’t strain, keep your back straight, stretch your head up. When you jump rope, you often begin to tense up unnecessarily, when in fact you need to relax so that your body seems to merge into one with the rope. The more relaxed you are, the easier it will be to get into the rhythm of the movement and the better you will feel after training.

2. Jump on your toes. To reduce stress on your feet, use only your toes when jumping to quickly jump up as the rope touches the floor. Remember that you are only jumping over a thin rope, and do not jump too high. Land on your toes, not your heels.

3. Don't look at your feet. When jumping rope, never look at your feet unless you want to trip. Choose a point at eye level and focus your gaze on it.

4. Keep your elbows and wrists close to your body. When jumping, you need to keep your elbows and wrists close to your body to be able to control the movement.

Jumping rope technique

Take a jump rope and lower your arms along your body. Keeping your feet together, throw the rope over your head and jump. Push off the floor not with your entire foot, but only with your toes. If necessary, jump slowly until you feel ready to speed up without losing proper body position.

1. Jumping rope - this high-intensity cardio exercise should begin with 30 second workouts, between which pauses are provided. The total duration of the workout is 5 minutes.

2. Keep time using a watch with a second hand.

3. Jump for 30 seconds or until you count to 100. When you're done, don't stop abruptly. Do a few side lunges or jogs in place before moving on to the next interval.

4. Continue alternating 30-second intervals of jumping and active rest until the allotted 5 minutes have passed.

Increasing the duration of intervals. Once you have mastered the technique described above, you can begin to increase the jumping intervals to 60 seconds or to a count of 200. Once the jumping and active rest intervals increase to 60 seconds, the entire workout will take 10 minutes.

At the end of your workout, be sure to cool down. Walk around for 3 to 5 minutes and do a few side lunges or other exercises. Which will make it possible to slowly cool the muscles and restore breathing.

Eight months after childbirth - comprehensive training

In this chapter you will find a set of exercises for training all muscle groups, including many of the exercises you are already familiar with from previous chapters. During a workout consisting of 9 exercises of 10 repetitions each, you will have time to properly work all the muscles.

Start with a warm-up to prepare your muscles for the main load, and then move on to the main exercises.

1. Side lunges– This exercise speeds up the heart rate and at the same time relaxes the muscles of the back of the thigh. To maintain balance when changing positions, roll the ball behind you. Stand in front of the ball at arm's length. Lunge wide to the side with your right leg and shift your body weight to the right, touching the ball with your left hand. Place your right hand on your thigh for support. Shift your body weight to the left onto your bent leg, rolling the ball behind you. Perform 10 repetitions in each direction.

2. Swing the ball down and up– this exercise combines a squat, which warms up the muscles of the legs and buttocks, and lifting the ball up, which involves the muscles of the back, arms and chest. Place your feet slightly wider than your shoulders and lift the ball up. Squat down while lowering the ball down. Then press your heels into the floor, straighten up and lift the ball up again. Perform 10 repetitions.

3. Ball from side to side– this exercise resembles the movement of a pendulum: right - left, right - left. Make a side lunge, move the ball to the same side. Smoothly lower it across the side down, straightening your leg. In the same smooth movement, move the ball to the opposite side, bending the other leg. In the same way, describing a semicircle, return to the starting position. Perform 10 repetitions.

4. Ribbon press. Sit on the ball, place your legs bent at right angles on the tape and spread them shoulder-width apart. Grasp the ends of the tape with your hands and pull them towards your shoulders. Palms facing forward. Straighten your arms above your head and hold for a few seconds. Slowly lower your arms to the starting position. Perform 10 – 12 repetitions.

5. Bench press with band– this exercise improves the shape of the chest by strengthening all the muscles in this area. Place your shoulder blades on the ball, place an elastic band under them and grab the ends. Shoulders should be parallel to the floor. Spread your elbows to the sides and straighten your arms vertically upward, tensing the muscles of your chest and abdomen. Return to the starting position. Perform 10 – 12 repetitions.

6. . Nothing strengthens and tones your upper body muscles like push-ups. By performing this exercise on a ball, you additionally work your abdominal muscles as you tense them and keep your back straight. Lie on your stomach on the ball and walk forward on your hands until the ball is under your shins. The hands should be under the shoulders. Lower your upper body toward the floor, spreading your elbows out to the sides. As you exhale, straighten your arms, returning to the starting position. Perform 10 repetitions.

7. Hip lift. In this exercise, you need to engage the muscles of the hips and buttocks to lift the pelvis up. Lie on your back, place your feet and shins on the ball. Stretch your arms along your body for support. Press your heels into the ball and, as you exhale, lift your buttocks and hips. Then slowly, leaning on your hands, return to the starting position. Perform 10 repetitions.

8. Leg rotation. An excellent exercise to strengthen your leg muscles. Lie on your back with your feet on the ball. Lift your pelvis off the floor and lift your left leg up, pressing your right heel into the ball. Draw 5 small circles with your foot to the right, then to the left. Pull out the sock. Slowly lower your foot onto the ball and your buttocks onto the floor. Perform 5 repetitions with each leg.

9. This exercise very well relaxes and stretches the spine in the lumbar region. Lie with your stomach on the ball, then press your whole body against it, hug it with your arms. Relax, lower your fingertips to the floor and stretch forward. Then return to the starting position, rest and repeat again.

Nine months postpartum – interval training

Interval training, during which one part of the body is intensively worked, then after 30 seconds of active rest, another, will add variety to sports activities.

1. First interval – jumping rope. To properly warm up all your muscles and burn a lot of calories, you start your workout by jumping rope. Start with 30 seconds or count to 100. At the count of 100, put the rope aside and take a break for 30 seconds, continuing to move vigorously. You can perform any dance moves and simply swing your arms and legs.

2. Second interval - lunges. This is an excellent exercise for strengthening the muscles of the thighs and buttocks. Take a big step forward with your right leg and, bending it at the knee, squat deeply. Then stand up and take the same wide lunge with your left leg. Perform 5 lunges forward, then turn around and do 5 more lunges back to where you started. After this, we take an active break for 30 seconds.

3. Third interval – push-ups. Coffee table push-ups will be the third stage of the program. This exercise works the muscles of the chest, arms and upper back. Stand facing the coffee table, place your palms on the edge and, leaning on them, straighten your legs back. As you inhale, bend your arms, spread your elbows to the side and lower your chest to the table. As you exhale, return to the starting position. Make sure your back remains straight. Do 10 push-ups. After this, continue to move randomly for 30 seconds.

4. Fourth interval – press. The next step of the program is abdominal training with emphasis on the coffee table. Lie on your back, bend your knees, and place your heels on the coffee table. Place your hands under your head, spread your elbows to the sides and lift your shoulders off the floor. Perform 10 repetitions. After this, we continue to perform dance movements for 30 seconds.

5. Fifth interval - squats. Straighten your arms in front of you at chest level and squat until your thighs are parallel to the floor. As you exhale, return to the starting position. Perform 10 repetitions at a fast pace. Then we continue to move randomly for 30 seconds.

Walking is a great exercise because it requires no equipment other than your own legs. So keep going, no matter how old your baby is.

after childbirth - strength training

Since muscle tissue burns much more calories than fat tissue, it's time to move on to strength training with dumbbells to tighten up all the problem areas. For the exercises in this chapter, you will need heavier dumbbells to help your body build muscle mass and get rid of fat deposits. If you usually use a weight of 1.5 - 2.5 kilograms, now you will need to take 4.5 - 6.5 kilograms or such that you can do no more than 10 - 12 repetitions of one exercise. Due to the large weight, you will develop muscles and speed up your metabolism, which will lead to a decrease in fat deposits. In addition, the greater your muscle mass, the more calories your body will burn day and night.

Rules for strength training

1. To avoid injury, warm up properly by performing several repetitions of each exercise with light weight or some warm-up exercises: run, walk, jump.

2. Select a weight with which you can repeat the movements of the exercise no more than 10 - 12 times.

3. Don’t forget to breathe evenly: while lifting the weight, exhale noisily and return to the starting position while inhaling.

4. When you finish the exercise, slowly lower the dumbbells to the floor.

5. To begin, perform one set of each exercise. As your muscles strengthen, add another set.

6. Once you get used to doing 2 sets, start adding one rep to each set. Never perform more than 15 repetitions.

7. Work a new muscle group every day - never train the same muscles two days in a row.

8. For best results, take one day off between strength training sessions.

The exercises in this chapter use a combination of 4.5 - 6.5 kg dumbbells and an exercise ball.

1. Biceps curl with dumbbells. This exercise has a double effect: using dumbbells works your biceps, and using a ball allows you to engage the muscles of your midsection. Sit on the ball, place your feet hip-width apart, lower your arms with dumbbells along your body. Slowly lift the dumbbells to your shoulders, turning your hands with your palms facing you, and at the same time pull in your stomach. Hold for a few seconds and return to the starting position. Perform 10 – 12 repetitions.

2. Press up with dumbbells. This exercise strengthens the shoulder muscles and at the same time engages the abdominal and lower back muscles to maintain balance on the ball. Sit on the ball, place your feet hip-width apart. Raise your arms with dumbbells to your shoulders. Palms facing forward. As you exhale, press the dumbbells up. Make sure your arms are fully extended in the final position. As you inhale, slowly return to the starting position. Perform 10 – 12 repetitions.

3. Lateral raises with dumbbells. This exercise perfectly works the shoulder muscles and helps remove unsightly rolls under the bra belt. Sit on the ball, place your feet hip-width apart, lift the dumbbells to your waist. Palms facing each other. Extend your elbows out to the sides and up to shoulder level. Make sure your hands and elbows are in line. Tighten your abdominal muscles and return to the starting position. Perform 10 – 12 repetitions.

4. . This exercise strengthens the back of the arms, helping to avoid the appearance of unsightly “bags” in this problem area. Sit on the ball, place your feet hip-width apart, take one dumbbell with both hands and place it behind your head. Keep your elbows as close to your head as possible. Straighten your arms as you lift the dumbbell up. Slowly return to the starting position. Perform 10 – 12 repetitions.

5. One arm row. In this exercise you will have to put in a lot of effort to keep the ball in place. As a result, you will work out not only your upper body, but also your lower body. Place your right knee on the ball and place your right hand next to it for balance. Lower your left hand with the dumbbell down. Raise the dumbbell toward your hip, keeping your elbow straight up. Hold for a few seconds and return to the starting position. Perform 10 repetitions with each hand.

6. . This exercise simultaneously works the muscles of the upper and lower body. Take dumbbells in your hands and hold the ball between your lower back and the wall. Slowly squat down, moving with the ball, while bending your elbows and lifting the dumbbells to your shoulders. Slowly lower your arms and straighten your legs, returning to the starting position. Perform 10 repetitions.

7. “Bridge” with dumbbell presses. This exercise works the muscles of the chest, thighs and buttocks. Taking dumbbells in your hands, lie with your shoulder blades on the ball, bending your legs at a right angle. Don't lower your pelvis. Straighten your arms vertically upward. The hands are facing palms forward. Slowly bend your elbows and return to the starting position. Perform 10 repetitions.

Form support program

Below is a list of the most effective exercises from this book that will help you stay in shape.

1. Ten minutes twice a day. The first rule necessary to prevent the return of excess weight: 2 workouts of 10 minutes each should become an integral part of your daily life.

2. Walking and long walks with a stroller. Walking is good at any time: before and during pregnancy, as well as after childbirth.

3. Jumping rope. You should jump rope always and everywhere: while the child is sleeping or when there is simply little time for sports.

The material for the article was taken from the books “Lose Weight Immediately After Childbirth” by Laraine Chabut.

It is generally accepted that during pregnancy a woman should gain from five to ten kilograms. These parameters, as they say, are ideal. In fact, women gain between ten and twenty kilograms during the nine months of pregnancy. Of course, 80% of the weight gained is lost in the first two weeks after birth. And here we are faced with a sagging tummy and cellulite in the gluteal area. And that's not so bad. Due to sudden changes in weight, the skin in the abdomen and chest area becomes flabby. It is clear that young mothers begin to have complexes about their appearance and frantically rush to the Internet to look for ways to lose weight.

Basic rules for losing weight

I would like to immediately note that there are no methods of “emergency weight loss”. And if there are, then they are absolutely not suitable for new mothers! Especially those who are breastfeeding their children.

Rule one - balanced nutrition

The first and, perhaps, the main rule in the fight for an impeccable figure is proper and balanced nutrition.

Fitness makes your body more beautiful, strong, resilient and athletic. Although without nutritional control, alas, sports are powerless: pumped-up abs will be hidden under folds of fat.

The nutrition of a nursing mother may differ only in cases where the baby has a food allergy. Otherwise, my advice: eat as you would during pregnancy, with the only difference being that after giving birth, meals should be frequent and portions should be small (200–250 grams).

Sample proper nutrition menu for a nursing mother

I would like to present my menu, which I followed during and after pregnancy. From personal experience, I was convinced that such a diet increases lactation and helps keep me in shape.

Breakfast at 7:30 - oatmeal with nuts, currant juice, raw carrots or apple.
Second breakfast at 9:00 - cottage cheese with sour cream, tea with cream.
Lunch - 12:00 - chicken soup with sour cream, stewed zucchini with boiled potatoes.
Light snack - 14:30 - tea with cream (no sugar), a slice of dark chocolate.
Afternoon snack - 18:00 - cottage cheese with dried fruits, blackcurrant juice or milk noodles.
Dinner - 20:00 - boiled fish, steamed vegetables, tea with milk.
Light snack - warm milk, bread with butter and cheese.

Remember that limiting yourself in food for the first six months after childbirth is fraught with consequences such as: weight gain, early loss of milk, general deterioration of the skin, leaching of calcium from the body, deterioration of the condition of teeth, nails, hair, emotional discomfort, depression. But don't be too zealous. You need to eat in moderation.

The second rule is good sleep

For the first three to four months, sleep whenever you have free time. The child has fallen asleep - leave the household chores and lie down to rest for an hour or two.

Believe me, a nap during the day will help you shed a few extra pounds.

Sports for young mothers

As for direct sports activities. It is advisable for women who are breastfeeding to refrain from exercising during the entire feeding period. Those who have stitches after a rupture or cesarean section are not recommended to exercise for the first six months after giving birth.
Are you feeling great and can’t wait to take care of your figure? Experts advise first undergoing a routine ultrasound of the abdominal cavity, which is done in the second month after childbirth, and only then start playing sports. If the gynecologist does not reveal any problems with your health during the examination, you can safely run to the gym.

Sport should be moderate. Remember that a new mother should not lift more weight than her baby. Any load can affect lactation or the body's recovery process.
The first signal to give up fitness may be:

Decreased milk production at night.
Spotting bloody discharge.
Pain in the groin area.
Pain in the area of stitches after cesarean section.
Increased sleepiness.

The intensity of training for weight loss is chosen by the woman herself, focusing on her own well-being. Although there are recommendations - no more than one hour once a day.
Breathing exercises are suitable for breastfeeding women and women who have had a caesarean section. I will give examples of such exercises at the end of the article.
The best time to practice while breastfeeding is between nine and eleven in the morning. This is the baby's time to rest from morning feeding, and before lunch there is still time to take a shower and eat yourself. It is important to consider that milk is formed within thirty minutes after eating.
As I already said, overwork is fraught with consequences. You need to start small. For the first time, five minutes of light exercise will be enough, which can include: squats ten times, abdominal exercises fifteen times.
Increase the load by one and a half times.
If you feel that you are getting sick, do not stop suddenly! Calmly reduce the load, moving on to swinging your arms and restoring your breathing. If reducing the load does not help and you feel acute pain in the abdominal cavity after training, consult a doctor.

Ten popular exercises for losing weight after childbirth

This article will discuss the most popular exercises for losing weight after childbirth. I would like to note that not all of the above exercises are allowed for women who are breastfeeding or have had a cesarean section.
To avoid getting lost in the text, pay attention to the pictures that show how to perform each of the exercises...

Walking

Race walking

Many athletes say that walking for half an hour is much more effective than jogging for two hours. However, not everyone knows that only by following the correct walking technique can you achieve the desired effect.
The essence of race walking is foot placement. The foot should fully touch the ground. The steps are small and fast. While walking, tense your gluteal and abdominal muscles.

Half bridge

Half bridge exercise

This is a simple but very effective exercise. When doing it, you strengthen the back of your legs and buttock muscles.
You can start by lying on your back. Bend your knees and place your hands behind your head.
Raise the pelvis. As you lift your lower back off the floor, pay attention to your shoulders and back. It is important to form a straight line between your legs and chest. Returning to the starting position, strain your buttocks and abs as much as possible.
This exercise can be performed with a child, as shown in the figure.

I consider this exercise to be one of the most effective for giving our buttocks some piquancy.
When I started studying, I set myself a small load. I started with ten approaches. Every three days I increased the number of approaches by five. So, gradually, I began to perform sixty approaches at a time. Try to fix your body while lifting and hold for one minute.

Triceps swing

Triceps exercise

For breastfeeding women, exercises that place stress on the chest and arms are prohibited. Such exercises can have a significant impact on milk production.
Therefore, triceps swings are suitable only for those mothers whose babies are bottle-fed.

When starting your workout, take your pulse. It is necessary to monitor the condition of your body. Overvoltage must not be allowed. Therefore, watch your breathing (as you exhale, lower your hand, while exhaling, push the dumbbell up).

Sit on a chair, rest your shoulder blades on its back. Hold the dumbbells with your palm facing your face. Raise your arm from the dumbbells, holding your elbow with your free hand. The elbow should not fall forward. Do ten flexions and extensions. Change hands and repeat the exercise.

To begin with, you can do three approaches. Over time, increase the load until you reach thirty sets.

Jumping rope

Jumping rope is very beneficial for human health. Thanks to them, the respiratory system is trained and blood pressure is normalized. They help strengthen the heart muscles and blood vessel walls. In addition, in terms of calorie consumption, jumping rope is not inferior to swimming or running.
You need to start jumping rope with a light load - five minutes a day.
After a week of such exercises, you can increase the training time until you reach thirty minutes.
If you feel unwell, gradually reduce the rhythm. And then reduce the load level.

Press swing

For a tummy tuck, systematically repeated abdominal pumping is suitable.
Lie down on the mat, put your hands behind your head, bend your knees. It is important that your elbows are directed to the side and not pressed against your head. Hands cannot be clasped.
As you exhale, bend your body forward, straining your lower abdomen.
We repeat the exercise twenty-five times.
The average time for this exercise is one and a half to two minutes.

Squats

Exercises - squat

The squat is the basic exercise of any workout. With the help of squats, you can perfectly work out the muscles of the legs and buttocks. In any weight loss program, women are advised to perform squats at least thirty times. Only proper execution of squats will provide a significant load.
Squat down as deeply as possible. Jump up without lifting your feet off the ground.
Repeat this exercise ten times, three sets each.

Mahi

Exercise - swings

The effectiveness of this exercise is that you can easily work the front and back of the thigh, large and medium muscles of the buttocks.

Starting position - emphasis on elbows and knees. The back is straight, the lower back does not sag. We look forward, there is no need to lift our necks. We start with the right foot. Straighten your leg back and place your foot on your toes. Raise your straight leg, trying to reach up with your heel. Make sure your back is fixed in one position. Lower your leg and repeat the desired movement ten times.

Dumbbell press

Stand up straight and grab dumbbells. The arms are bent at the elbows (see picture). As you exhale, raise the dumbbell, and as you inhale, lower it. Do this five times. Doubling the load every week. While performing the exercise, watch your posture. The hand should not fall back.

As I mentioned above, during lactation the load on the chest should be minimal. To avoid sagging breasts, wear special bras for nursing women. It's even better to sleep in it. After childbirth, it is important to monitor your breasts. Milk stagnation should not be allowed. To avoid “expanding” of the breast, you can attach the baby more often or hold it back a little. You need to stop feeding gradually - cancel feedings one after another until there is only one left. In the end, slowly give it up too.

Others should also avoid this exercise for the first seven months after giving birth.

Plank

Plank

The plank is an effective exercise for maintaining all the muscles of the body in good shape.

The point of doing this exercise is to “freeze” above the floor in the correct position for one minute. Support should only be on your hands and toes.
While performing the exercise, try to tense your abdominal and buttock muscles as much as possible.
Avoid bending; your back should be straight for the entire minute.

Lunges

Stand up straight. Hands on the belt. Feet shoulder width apart. We start with the right foot. As you exhale, we take a step forward with an extension. As you inhale, we return to the starting position. After completing 10 lunges, we change legs. Now do the same starting with the left leg.
Watch your posture. Do not slouch or hunch while performing the exercise.

Subtleties you need to know

Use the “light shock” method - reduce the time between rest and exercise. This way you will achieve results faster.
Swap the exercises from time to time. This way, you will change the priority in working different muscles.
At the end of the workout, use the “incomplete repetitions” technique. This will give your body a little relief, but not rest.
Vary the number of repetitions. For example: the first week - ten to fifteen repetitions, the second week - twenty to twenty-five repetitions, the third week - ten to fifteen repetitions. The training program does not change, but the returns are greater.
Rest-pause is an excellent method that involves a series of sets with a very short rest period (ten or thirty seconds).
Performing usual exercises for a while. For example, squats for 2 minutes at the end of a leg workout.

Breathing exercises

Breathing exercises are suitable for everyone. It is useful at any time and at any age. If you want to always keep yourself in good shape, put your emotional and physical health in order without putting a significant burden on the body, breathing exercises are suitable for you.

Each exercise has a specific name - “palms”, “pump”, “shoulder straps”, etc. When performing the exercise, you need to concentrate only on inhaling. The inhalation should be deep, sharp and noisy. It's like a loud "sniffing" sound. Inhale through the nose, and exhale after each inhalation voluntarily and imperceptibly through the mouth. As you inhale sharply, perform the exercise so that your chest contracts. The most interesting thing is that this gymnastics does not require a large room. It’s enough to retire, turn on calm music and create a pleasant atmosphere for yourself.

How to lose belly fat after childbirth? Perhaps the most pressing question for young mothers. Pregnancy, the accompanying hormonal changes, increased appetite and a sedentary lifestyle negatively affect your figure. After childbirth, a simple set of exercises will help to restore your figure, aimed at activating metabolic processes and improving blood flow in muscles and tissues.

Lie on your side, bend your knees. Place the palm of your lower hand under your head, and rest your upper hand on the bed at the level of your navel. From this position, try to lift your pelvis, resting on your palm. Perform 3 to 10 repetitions on each side.

Lie on your back, bend your knees. Arms are extended along the body. When performing the exercise, you need to alternately stretch your hands with a sliding movement along the surface of the bed, either to the right or to the left foot. Do 5-10 repetitions in each direction.

Standing on all fours, while inhaling, raise your left palm and right knee, then change the diagonal. Perform from 3 to 10 repetitions.

It is advisable for a nursing mother to perform exercises to lose weight after childbirth after feeding. To prevent your milk supply from decreasing, it is important to monitor fluid loss.

Your doctor will tell you what other exercises you can do to adjust your waist and remove your belly after childbirth.

A set of exercises to strengthen the abdominal muscles after childbirth.

Abdominal exercises are recommended to be performed no earlier than one and a half months after giving birth. It is better to start exercising from 6-8 weeks after natural birth and 2-3 months after cesarean section. Thus, if you put stress on this muscle group earlier, the sutures may come apart and intrauterine pressure may increase. There is also a risk of vaginal wall prolapse.

To begin with, you should choose exercises for tummy tuck from Pilates or yoga, which will be safe for the woman’s body after childbirth.

Exercises for breast reconstruction after childbirth.

If for some reason you do not plan to breastfeed, breast exercises can be performed as early as 2 weeks after birth. If you are breastfeeding, then you can start a set of exercises after stopping feeding.

Classic exercises for working the pectoral muscles after childbirth:

Starting position: elbows raised at shoulder level, palms touching. Squeeze your palms for a few seconds, then lower your elbows. Perform 10 times.

Starting position: arms raised to shoulder level and spread to the sides. Move your arms back, then lower. Repeat 10 times.

Exercises to contract the uterus after childbirth.
The process of involution (contraction of the uterus) can take from 6 to 8 weeks. During this period, the organ falls into place and regains its previous size. In addition to breastfeeding and wearing a postpartum bandage, special gymnastics to contract the uterus will help speed up this process after childbirth, which serves to prevent stagnation of blood in the uterus and promotes its fastest healing.

Exercises to restore the uterus can be started immediately after childbirth and continued for 10-12 weeks. The complex may include kegel exercises, abdominal retractions, diaphragmatic breathing, etc.

Back strengthening exercises after childbirth.
Often women who have given birth experience severe pain in the lumbar region. This is due to the restructuring of the body, in particular the spine. Back exercises will help relieve tension in the paravertebral muscles after childbirth and relieve discomfort.

Yoga asanas - twisting and stretching exercises - will be very effective.

Breathing exercises after childbirth.
Breathing exercises are also recommended to restore the body after childbirth. Its action is aimed at improving blood circulation and accelerating metabolic processes in the body. Breathing exercises will also help strengthen your abdominal muscles after childbirth.

The gymnastics is performed as follows: placing your hands on your ribs under your chest, take a slow and deep breath through your nose, while inflating your stomach. Then exhale slowly through your mouth, drawing in your navel. Make sure your shoulders remain motionless.

Exercises on a fitball after childbirth.
Fitness on a fitball is also done during pregnancy. You can perform the same exercises on the ball after childbirth, gradually increasing the load. But before that, be sure to consult with your doctor.

Exercises on a fitball for weight loss after childbirth are different types of stretching, twisting, and rocking. The effectiveness of training with a gymnastic ball is very high. In addition, they can be performed together with the baby. For example, sitting on a ball, spring while performing turns left and right. You can hold the baby in your arms at this time.

Kegel exercises after childbirth.
Kegel exercises, named after an American gynecologist, are effective both during pregnancy and after childbirth. Simple exercises can strengthen the deep muscles of the pelvic floor, promote rapid contraction of the uterus, improve blood circulation in the internal organs, and heal the perineum. After giving birth, you can do Kegel exercises while you are in the postpartum ward. You must continue to do them at home for 10 weeks. Exercises to tense and relax the deep muscles of the pelvic floor consist of:

To understand how to do kegel exercises after giving birth, try holding your stream while urinating. Remember which muscles you used.

How long after giving birth can you do Kegel exercises if you had an episiotomy, check with your gynecologist. It is not recommended to start doing such gymnastics earlier than a week later. Postpartum workouts @fit_mom.