well! The baby was born, and now a new life will begin, so different from the previous life, with new joys, feelings and worries - where without them!

However, soon the euphoria is replaced by a feeling of fatigue and weakness in the whole body, which quite understandable: the body has experienced serious stress, and it needs time to return to the prenatal state. Although your time now will be devoted mainly to changing diapers and feeding your baby, you need to find at least a few minutes a day for exercise.

The set of exercises that we offer you can be done already in the postpartum ward. It improves blood circulation and strengthens the muscular system, which has experienced enormous stress during childbirth. Pay attention also to the recommendations for women who have had a caesarean section. Despite the fact that the complex is specifically designed for those who have recently given birth, before starting classes, consult your doctor.

Start by doing three to four repetitions of each exercise. Gradually, day after day, bring the number of repetitions to 15. Listen carefully to your feelings, monitor your well-being. For any, even minor pain, stop exercising and try to start again in a day or two.

Using this set of exercises, you can start regular exercises within a few hours after giving birth.

1.Retraction

Place your palms on your stomach. Inhale slowly through your nose so that your belly puffs up. Exhale through your mouth, slowly drawing in your groin muscles as if you want to stop urinating. Relax slowly and repeat the exercise.

Strengthens the pelvic floor muscles and improves blood circulation.

2. Diaphragm breathing

Place your hands on your ribs under your chest. Inhale slowly and deeply through your nose, feel your ribs move as you inhale. Make sure that the chest is inflated, not the stomach. Exhale slowly through your mouth, draw in your navel. When the ribs move, the shoulders remain motionless.

Strengthens the press, improves respiratory function.

3. Stretching the upper body

Stretch your left arm to the right, across your chest, at shoulder level. with the right hand, bending it at the elbow, support the left, slightly pressing on it. Shoulders are relaxed. Hold your breath, count to two. Reverse your hand position and repeat the stretch. Then clasp your hands behind your head, stretch and straighten your spine as much as you can, "open" your chest. Hold your breath, count to two, relax.

Stretches the triceps, shoulder and chest muscles, increases the mobility of the upper body.

4.Pelvic muscle tone

Lie on the floor, lower back pressed to the floor. Bend your legs at the knees, place your feet flat on the floor. Breathe in through your nose. Exhaling through your mouth, gradually draw in your abdominal muscles. At the same time, slightly squeeze the muscles of the buttocks, without lifting the pelvis from the floor. Relax slowly and repeat the exercise.

Strengthens the abdominal muscles, buttocks and legs. Improves blood circulation in the lower part of the body.

5. Foot rotation

The starting position is the same as in exercise 4. Raise your left leg and make 10 rotational movements with your foot, while squeezing your fingers. Then lower your heels to the mat, inhale through your mouth, and slowly slide one heel across the floor until your leg is almost straight. While inhaling, pull the heel, return to the starting position. Repeat the exercise with the other leg.

Improves blood circulation and prepares for the stress of walking.

6. Log rolling

Lying on your back, slightly pull in the abdominal muscles and, helping yourself with your hands, turn on your side without raising your head. Leaning on your hands, rise to a sitting position. In this case, your head should rise last. Make sure that the main tension when you sit down or stand up is on your hands, and not on the abdominal muscles.

Prepares the body for the stress you experience when you sit or stand up.

Don't be afraid to move after giving birth

All experts agree that feasible physical activity is necessary for a mother from the first day after the birth of a child. Of course, the intensity of classes and the nature of exercises after childbirth must be selected individually, taking into account the general condition of the body, but bed rest is prescribed only in extreme cases.

As a rule, gentle exercises after childbirth help to activate blood circulation, which contributes to the normal withdrawal of lochia, uterine contraction and is the prevention of blood stasis in the uterus. They help to cope with such a very common nuisance for those who have given birth, like constipation. The movements of the abdominal muscles contribute to increased intestinal motility. So don't be afraid to move! If you carefully follow all our recommendations, the exercises will bring you great benefits.

In the following, we will tell you about the exercises that can be performed after a caesarean section and diastase.

intimate gymnastics

These exercises are pretty simple. All women can do them. They serve to strengthen the muscles of the vagina and perineum, preparing them for childbirth, and help in the postpartum period.

Slow contractions. Tighten the muscles of the perineum, slowly count to three. Relax. It will be a little more difficult if, holding the muscles, hold them in this state for 5-20 seconds, then gently relax.

"Lift". We start a smooth ascent on the "elevator" - we squeeze the muscles a little bit (1st floor), hold for 3-5 seconds, continue to rise - we squeeze a little harder (2nd floor), hold - etc. to its limit - 4-7 "floors". We go down in the same way in stages, lingering for a couple of seconds on each floor.

Contractions. Tighten and relax your muscles as quickly as possible.

Pushing in. Push down moderately, as you would for a bowel movement. This exercise, in addition to the perineal muscles, causes tension in some of the abdominal muscles. You will also feel the tension and relaxation of the anus.

Start training with ten slow squeezes, ten contractions and ten push-ups five times a day. You should repeat the exercises at least 25 times during the day. You can do the exercises almost anywhere - while walking, watching TV, sitting at a table, lying in bed.

Early in your workout, you may find that your muscles don't want to stay tense during slow contractions. You may not be able to do contractions quickly or rhythmically enough. This is because the muscles are still weak - control improves with practice. If the muscles get tired in the middle of the exercise, rest for a few seconds and continue.

Figure, belly after childbirth

It is generally accepted that along with motherhood, one should forget about a thin waist and smooth hips.

Everyone knows in advance that after the birth of a child, she will become different (more by one, two, or even three sizes). You scare yourself with the coming catastrophic changes in the figure. But in vain. Of course, after giving birth, we really become different - this is the law of nature. But fitness is so strong that it is able to veto even such laws.

We will talk about a special program for young mothers. It is important that it was developed by a professional fitness practitioner who herself went through childbirth.

In fact, we have heard a lot about the need to do physical exercises after childbirth. Yes, they just left they are from doctors for whom your figure was in tenth place. Well, we will set ourselves the task of returning to our former body, the same one that you had before giving birth. And, in the shortest possible time.

In order

Fitness is based on the regularity of training. As long as you exercise and diet day after day, you have a good figure. As soon as you abandon everything, there will be no trace of a good figure. Pregnancy and then childbirth will force you to leave fitness and thereby equalize your rights with all those who did not do fitness at all. In short, this story is about us. The only difference is that in your heart you have no doubts about the fundamental solvability of the problem. Fitness has developed a philosophy of perseverance: and the impossible is possible. However, let's talk about everything in order.

You used to be able to get up at 6 a.m. for a run and then go to the gym. Now at 6 am you jump up to feed and comfort the baby. The only time left for sports is when the child is sleeping. Yes, and then for home sports. Going to a fitness club for a couple of hours is out of the question. In short, from the very beginning you should come to terms with a simple fact - with the birth of a child, fitness in the usual sense of the word is over for you. And this means that traditional fitness methods, even in a "home" presentation, are no longer for you. Therefore, do not even try to break into a fitness club. From now on you live in another dimension.

Fitness during pregnancy

If a flu epidemic has started around, then passively waiting until you get sick is stupid. We need to do prevention. So when you get pregnant, continue fitness in order to prevent future changes with the body. During pregnancy, you will still gain extra 10-12 kg. Does this mean that "prevention" did not work? No, it doesn't. Fitness is the health of your main muscle, the heart. If this muscle weakens after months of inactivity, then physical activity will seem unbearably heavy. You will quickly get tired, Suffocate, covered with perspiration. So your main task during pregnancy is to maintain