Childbirth and recovery after them are not always the easiest process for a mom.
Exercise on the couch
Lie on your back first. For your convenience, you can place a small pillow under your lower back. Next, place your arms along your body. Bend your legs at the knees. Straighten your legs slowly, keeping them together. Exercise slowly to avoid unpleasant pain. Start with 6 reps and then work your way up to 10 reps.
Kegel exercises
This exercise was developed by gynecologist Arnold Kegel. Its essence is to help mommy to strengthen the abdominal muscles from the first days after childbirth. To fully complete this task, you can take any position convenient for you: lying down, standing or sitting. It is necessary to perform the exercise in a horizontal exercise. Gradually tense your pelvic floor muscles and then relax them. In this case, the buttocks of the abdomen and hips should not be involved. You need to perform it 5 times 2-3 times a day.
High chair
Sit in a chair. Then bend your knees on the floor. They should be at right angles. As you exhale, lift one leg. Ideally, it should look parallel to the floor. If you find it difficult, squeeze your vaginal muscles at the same time. Count to 5 and relax your muscles. Repeat the exercise with the other leg. At first, about 4-5 times will be enough for you. Then you can increase the amount if you do not experience any discomfort.
Recall
- What sports will help prepare for childbirth
- Nutritionists advise: 4 ways to lose weight without sports
- Why does the head hurt during sports
