For the nine months of pregnancy a woman is recovering and is often after childbirth is still a lot of "extra". When after delivery you can start physical exercise to regain their previous form?
Immediately after birth, begin to exercises to strengthen the pressit is impossible. You should wait for some time before the body to recover as much as possible. But grieve not worth it - taking care of the crumbs, my mother willy nilly "exercising" all day and sometimes night and. Therefore, the overall tone of the muscle begins to recover from the first days after birth.
In addition, it is important to know whether there was not during pregnancy, such as the problem of diastasis - divergence of the abdominal muscles on the center line. It's easy to check at home by yourself. Suffice it to lie on the floor, bend your knees and lifting the body, stretch the press. If palpation reveals the valley between the rectus abdominis muscle, then it appeared diastasis. This does not mean that the press should not be engaged in the exercise, while just need to put on a bandage.
After some time, you can begin to swing the press?
If the birth was natural, then abdominal exercises you can start doing some one and a half months, focusing not only on their health but also on the recommendation of a doctor. In the case of Caesarean section or any other complications begin to exercise can be 2-3 months.
However, in order to remove excess body fat in the abdominal exercises alone will not be enough to press. Remove localized fat from the body is impossible. Therefore it is necessary to connect the aerobic activity. They will start the fat burning process in the body, so - and will "do" flatten the stomach. It is also necessary to maintain a balanced diet and proper fluid intake.
How to download the press after giving birth
One of the most benign forms of swing press after birth are considered to exercise on fitball. They minimize the strain on the back, but at the same time perfectly toned abdominal muscles.
In addition, there are exercises that can be performed immediately after birth. Thanks to them, the queen takes the correct position quicker, and vaginal muscles will become more flexible as they were before the birth.
- Sit on the floor, keep your back and shoulders to the wall and place your hands on your stomach. Visualize that your abdominal muscles - is an elevator. Slowly lower it to the "first floor", then lift it to "the fifth floor." In this case, the back should be kept straight and taut. Further lifting alternate "lift" from the first to the second floor from the first floor to the third and so on, while holding the abdominal muscles for 3-5 seconds.
- Lie on the floor, bending your knees so that they were as close as possible to the buttocks. Push back firmly to the floor and lower the knees alternately in one direction and then the other, trying not to tear off the shoulders off the floor. Head with the turn in the opposite direction from the knees.
After 1.5-2 months you can try to use a set of exercises to strengthen the abdominal muscles. Excellent one for pumping the internal abdominal muscles is Submission "Vacuum".
Perform all exercises systematically and in a good mood and very soon you get back into shape.
Also be sure to ask about whether it is possible to play sports and to breastfeed
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