a high tone of the cardiovascular system. Otherwise, a trained heart simply will not allow you to work normally during the rehabilitation period after childbirth.

Somewhere until the middle of pregnancy, you can continue to go to the fitness club. Work out on the gym three times a week. Loads must be small, but they keep the muscles in good shape, help the heart. As for aerobics, at first you can walk on a "treadmill", and when the stomach becomes quite large, go for walks. In the second term, you can do strength exercises only at home, mostly sitting or lying down - with dumbbells.

Physical exercise after childbirth

Almost immediately after giving birth, you can practice aerobics. There is no training plan and there cannot be. Allocate time for aerobics according to the residual principle. As soon as you have a free minute, immediately start moving. Right through the house. Buy an aerobics program cassette and keep it in your DVD or VCR. Plus, if you have any kind of simulator at home (stepper, ellipsoid, treadmill), additionally work out on it. So in a day you will be able to gain up to an hour of aerobics due to short 10-15 minute “sessions”. Do you think it's nonsense? No matter how! Science has accurately established that our body reduces the balance of calories to a daily schedule. And this means that the calculation of energy consumption of the body is per day. In this sense, there is absolutely no difference between half an hour of aerobics and three 10-minute "lessons" at different times of the day. The result will be an equal waste of calories and an equal benefit.

After about six months, you will return to your normal weight. Victory? No matter how! Normal weight does not mean that you will return to your previous shape. The press requires immediate "repair". For nine months, these muscles were extremely stretched, and the stomach sagged. It seems like a paradox, but getting a taut tummy for a baby's mother is not so difficult. Why? Yes, because no complicated equipment is required to train the press. Your press is always at your fingertips. Without prejudice to the result, the press can be downloaded at home - the exercises are the same. Another thing is that five minutes will not be enough for you.

After childbirth, everyone understands that the stomach is stretched and it needs to be trained. Many train, but without success. And all because the usual norms of loads that you practiced before pregnancy are no longer suitable. The press needs a shock. You should do up to 450 repetitions! Daily! All 7 days a week! Another thing is that these same 450 repetitions will be divided into 3 quick workouts - in the morning, afternoon and evening. And this, you see, is not so scary. In addition, training takes place in a circular style - cheerfully and fun. Six months of such work, and your abdominal wall will retract. Believe me, you will get involved, even if you hear the word fitness for the first time in your life!

Exercises for the abs

So, in a year you will have the same weight and the same press. And what about the press now? Continue to train him, but in a gentle mode - twice a week. And regularly look in the mirror. If the press "floats", add a load. What did we forget to mention? Right! About your patience. After all, the program is designed for a whole year. How to help yourself? How to maintain high motivation? Hang in a conspicuous place a photo of some half-naked beauty. For example, Madonnas. After all, she also left with her stomach for 9 months! And at what age! Let her irritate you with her stunning forms! It's only for the benefit!

Let's repeat
A set of exercises for the press should be repeated three times a day. Yes, three times! Once is not enough. If you are new to fitness, repeat the complex twice for two weeks. Then move on to the three-time training. Know that compromises are impossible here! Three times a day, period!
At first glance, it seems that 50 repetitions is an unrealistically high number. However, for the abdominal muscles it is quite normal. Another thing is that at first you will not have enough simple endurance - you will start to choke. In this case, do fifty repetitions only in the first "circle". And then, how much. Over time, endurance will come, and you will submit to all repetitions.
In any version of twisting, only the abdominal muscles should work. Do not try to rise with a jerking effort of the whole body. This will reduce the effect of the exercise for the press to zero.
Hands should be placed behind the head, but do not clasp the hands themselves. On the contrary, relax so that there is no rigid support under the back of the head.
If your abs hurt after yesterday's workout, train anyway. After the first ten repetitions, the pain will weaken, or even completely disappear. However, if the pain is too strong and resembles a toothache, reschedule the workout the next day.

A set of exercises for the press

In this complex, all exercises for the press must be done one after another without rest. First set of the first exercise. Then a set of the second, third. Collectively, this is called a "circle". Beginners should do a circle 1 time, but after a couple of weeks you need to move on to 2 and even 3 circles. And even more if you are very interested in the result.

Exercises for the abs

Sets

Replays

Twisting

3

50

Diagonal twists

3

30 (for each side)

Reverse crunches for three counts

3

25

Twisting на три счета

3

25

Bicycle

3

25 (for each leg)

Примечание: Вам нужно завершать этот комплекс упражнений для press дополнительным сетом скручиваний ( 50 повторов ).

Exercises for the abs – скручивания

Вы должны начинать комплекс с этого упражнения для press, а потом делать его вторично – последним по счету. Take a lying position on the floor, bend your knees. The hands can be clasped behind the back of the head, but this may tempt you to help yourself by pushing your head. It is better to keep your fingertips at the temples. Не опуская подбородка к груди, силой press «сверните» туловище. Press the lower back firmly to the floor and do not tear off until the end of the repetitions.

Exercises for the abs – обратные скручивания на три счета

Lying on your back on the floor, raise your legs bent at the knees, and put your hands behind your head. This is the starting position. The sequence of movements is as follows. First, you tighten your abs and pull your knees towards your chest. Once! Then stretch straight legs. Two! You return to the starting position. Three! And all this counts as one repetition.

Exercises for the abs – скручивания на три счета

The starting position is the same as for normal twists. But the exercise is done in three stages. First, you slightly raise your shoulders off the floor. Once! Then higher. Two! Then even higher. Three! Slowly lower the body, but do not lie on your back on the floor, stop 5-10 cm. From this position, start a new repetition. In other words, don't let your abs relax for the entire set.

Exercises for the abs – велосипед

Put your hands behind your head, bend one leg at the knee and lift. The other leg is extended forward and "hangs" a few centimeters from the floor. Stretch your opposite shoulder to the raised knee, hold for a second, then repeat the same movement, changing the position of the legs.