figure after childbirth

It is necessary to strengthen the body after childbirth not only in order to become “as before” again, but also so that fatigue, despondency and weakness give way to cheerfulness, energy and joy.

If someone tells you that you need to lose weight after giving birth, be sure that this person wishes you the worst. If only because excessively excessive physical activity and a strict diet are contraindicated for a young mother. Yes, and the fat deposited for 9 months on the hips and waist, according to the laws of nature, will leave your body along with breast milk. However, this does not mean that the movement should be forgotten. Now, when you are at home most of the time, the body does not receive as much physical activity as it did before childbirth. For this reason, women often gain a lot of weight after childbirth. Staying slim after the birth of a child is possible only for those who were engaged in fitness during and before pregnancy. What to do unprepared? First you need to start exercising already in the postpartum ward and continue exercising at home. You should know that even minimal physical activity can bring tangible results and return the figure after childbirth. Day after day, week after week, vivacity returns, the body becomes more elastic, the skin acquires tone, and the muscles become stronger and stronger. To help the body return to its normal shape, you can perform the simple exercises we have proposed in the first days after childbirth. They will help your body recover, become more fit, and also achieve the desired harmony.

Complex "First Steps"

Fitness classes can be started almost immediately after childbirth, starting with light exercises, move on to more complex ones, gradually increasing the load. These exercises will help you develop muscle strength and flexibility. Before you start doing them, make sure you feel good enough.

1 - 14 days after birth:

1. Belly breathing
Lie on your back, bend your knees, feet flat on the floor. Inhale through your nose, as you exhale pull your stomach in. Hold this position for 5 seconds while maintaining normal breathing. Then relax your stomach and repeat the exercise. Do 8-10 repetitions, bringing their number up to 25 in modern times. When it is easy enough for you, do the following along with the described breathing: Raise your buttocks slightly, keeping your lower back pressed to the floor. Do 8-10 repetitions of this complicated version of the exercise, eventually bringing their number to 25.

The abdominal muscles are strengthened.

2 - 6 weeks postpartum:

2.Twisting
Get on your knees, lower your pelvis on your heels. Lean forward and rest your forehead on a yoga block (this can be replaced with a rolled up towel). Extend your arms to your sides, turn your hands palms up, neck and head are in line with the spine. Squeeze your shoulder blades together while raising your arms up. Hold this position for 2 seconds, then relax. Do those 5-8 repetitions, eventually bringing their number to 12. When the maximum number of repetitions (12) is easy enough for you, pick up dumbbells or put on wrist weights weighing 0.5 - 1 kg each. With weighting, first do one approach of 12 repetitions, eventually bringing the number of approaches to 2.

The muscles of the upper back and shoulders are strengthened.

3.Reverse bridge
Lie on your back, place your heels on the seat in front of the standing chair so that your legs are bent at the knees and your knees are exactly above your hips. Hands lie on the floor at your sides, palms facing down. Raise your pelvis off the floor, first tensing your abs and then your glutes until your torso forms a straight line. Lower your pelvis to the starting position without rounding your back. Try to relax. Do 2 sets of 8-12 reps. When they are easy enough for you, do this exercise with your body further away from the chair.

The muscles of the press, buttocks, back of the thighs and lower back are strengthened.

4. Plank
Get on all fours. Tighten your abs so that your body forms a straight line from your pelvis to your crown. Keeping the body position, stretch the left leg back, lifting it to the height of the thigh. Do not change the position of the pelvis. Keeping the abdominal muscles in tension, stretch your right arm forward, raising it to shoulder height. Hold this position for 5 seconds. Lower your arm, then your leg, and repeat on the opposite side. Continue alternating sides for 5-8 reps.

The muscles of the press, the upper and back of the back, as well as the muscles of the shoulders and buttocks are strengthened.

5. Forward lunges
Stand with your right side to a chair, holding its back with your right hand. Place your feet shoulder-width apart, your left leg in front of an arc at a lunge distance, your toes “look” forward. Tighten your abs, bend your knees and lower your pelvis. Then straighten your legs and continue with the exercise. Change the position of the legs to the opposite. Start with 1 set of 8-12 reps on each side. Over time, bring the number of approaches to 2.

The buttocks, calves, quadriceps and muscles of the back of the thigh are strengthened.

Second fitness stage

The described exercises are necessary for you to strengthen and tone the muscles. If you performed the “First Steps” exercises with sufficient regularity, then you can safely do this mini-complex 3 times a week, skipping 1 day between training days.

6 or more weeks postpartum

1.Semi-plie
Stand straight, feet slightly wider than shoulders, socks and knees look in different directions, hands on the belt. Keeping the body straight and the stomach pulled in, without lifting the heels off the floor, slowly bend your knees and lower your pelvis vertically down without protruding it either back or forward. Make sure your knees are directly over your ankles at all times. Slowly straighten your legs and return to the starting position. Repeat the exercise. Do 2-3 sets of 15 reps.

The quadriceps, muscles of the back of the thigh, buttocks are strengthened.

2.Ups
Stand straight, feet shoulder-width apart, in front of us is a platform 2.5 - 3.5 cm high (can be replaced with a book). Place your left foot on the center of the platform, and then right next to it. Now step back off the platform with your left foot, then lower your right foot behind it. Now stand on the platform with your right foot and repeat the exercise. do 20-25 lifts, alternating the legs from which you start the lift.

The quadriceps, muscles of the back of the thigh, buttocks and calves are strengthened.

3. Kick in the air
Lie on your stomach, legs straight, socks resting on the floor, arms bent at the elbows, palms are in front of your face. Put your chin on your palms, pull in your stomach. Without bending your knees, slowly raise your right leg 10 cm off the floor. Hold for a second and, lowering your right leg, slowly raise your left. Try not to move your pelvis and not tear it off the floor. Alternate legs until you complete at least 20-25 reps.

The muscles of the buttocks, thighs and lower back are strengthened.

4. Push-ups
Get on all fours, knees directly under your hips, shoulder-width apart. Bring your pelvis forward so that your body formed a straight line from head to hips. place your palms exactly under your shoulders and bend your elbows, lowering your chest to the floor. Make sure that your body is straight from the top of your head to the pelvis. Straighten your arms and repeat the exercise. Perform as many repetitions as you can, gradually increasing their number to 15.

The muscles of the shoulders and upper back are strengthened.

5. Alternate press
Take a dumbbell weighing 1.5 - 2.5 kg in each hand, feet shoulder-width apart. Tighten the press so that the body forms a single line from the crown to the pelvis. Raise the dumbbells to your shoulders, arms bent at the elbows, elbows looking at the floor, palms inward. Raise your right hand to the ceiling without straightening it to the end. Slowly lower the dumbbell and repeat the exercise with the other hand. Perform the exercise, alternating arms, 10-15 repetitions for each arm.

The muscles of the shoulders and upper back are strengthened.

6.Super curl
Lie on your back, knees bent, feet flat on the floor. Place your fingertips on the back of your head. Tighten your abs and lift your head, shoulders and shoulder blades. At the same time, lift your bent knees toward your chest until your knees touch your elbows and your pelvis is off the floor. Hold this position for a couple of seconds, inhaling through your nose and exhaling through your mouth. Slowly return to the starting position, with the lower back pressed to the floor. Do 2-4 sets of 15 reps.

All abdominal muscles are strengthened.

Don't forget the kegel exercises!

This simple exercise will help strengthen the muscles of the pelvic floor, which are subjected to significant stress during pregnancy and childbirth. You can do it standing or sitting, whichever suits you. Sit down and imagine that your vagina is an elevator that needs to be taken up a couple of floors. Keep your buttocks relaxed, tensing only those muscles that are involved when you want to stop urination. Hold the "elevator" on the top "floor" for 10 seconds, relax. Perform the exercise for 8-10 repetitions, as many times a day as you can, eventually bringing their number to 20-25.

A set of exercises after childbirth

For the first time after giving birth, you experience euphoria: hurray, everything ended