After giving birth, I want to get back in shape as soon as possible. Slimming exercises such as scissors, running, plank, vacuum are not only useless, but also dangerous during this period.
To recover from childbirth, we are looking for the most effective weight loss and tummy tuck exercises. A gentle approach is especially important during this time, so try to avoid the following exercises.
Scissors and bike
It happens that the exercises "scissors" and "bicycle" are advised to do immediately in the hospital to accelerate uterine contractions. But after giving birth, you still have weak abdominal muscles and a fragile pelvic floor. And such exercises can lead to diastasis and prolapse of the pelvic organs.
Plank
The plank seems to be a salvation from a bulging abdomen, because it is relatively easy to perform, it takes little time, and when performed, almost all muscles are involved. It seems justified to participate in marathons, where the time that you need to stand in the bar increases every day. And we think: the more downtime, the better. But it turns out not. The muscles that are involved in the plank, including the abdominal muscles, work in statics for no more than 40 seconds. And if you stand longer, then the lower back, pelvis, back begin to overload, the shoulder blades are twisted, the chest collapses, pains begin in these areas, and this is no longer about health. The body is destroyed, not rebuilt.
Standing in a plank effectively no more than 40 seconds / istockphoto.com
Squats and running
Squatting is good for tightening and pumping up the buttocks, and running helps to tone the body, but for muscles weakened by pregnancy and childbirth, these exercises are fraught with prolapse of the uterus, urine leakage, pain at the knees. For running and squatting to be beneficial, you need to prepare your body: work with your foot, ankle, core muscles and pelvic mobility.
You need to have a trained body to run / istockphoto.com
Vacuum
The vacuum does not pump the abdominal muscles, as it is done on relaxation, at this moment they are passively stretched. This technique is beneficial for the muscles of the pelvic floor, improves intestinal motility, reduces gas production, but if there is diastasis, this technique will bring more disadvantages than advantages.
To understand whether you have diastasis, you can use a simple test: lie on the floor with your legs bent at the knees, your feet on the floor, one hand under your head, the other with your palm on your stomach. Place your fingers across your belly over your belly button. As you lift your head, neck, and shoulders slightly, you will feel the tension in the abdominal muscles. By pressing on them with your fingertips, you can estimate the distance between your fingers. A discrepancy of no more than 2-2.5 cm is considered normal. If you find that there is diastasis, see your doctor to determine what to do next.
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