Tips for organizing the first training after childbirth, a simple set of exercises that will help restore the figure
Many newly-made mothers are very concerned about the issue of returning their figure to its previous shape. Some do it easily and quickly, others have to sweat. In any case, this needs to be worked on. But it is worth figuring out what you can do, and what is better to wait, so as not to harm your health.

We listen to our body

When talking about weight loss, the first thing that comes to mind is diet. However, for nursing mothers, this method is completely unsuitable. Thus, you can lose milk and undermine your hormonal levels.

The enormous stress that the body suffered during childbirth affected its general condition. Therefore, consistency and patience are important in this matter. In order to give your body the desired shape and at the same time not lose valuable breast milk, you can use a special fitness for young mothers.

Many are concerned about the question of how long after giving birth you can start classes. No one can give a definite answer here. Each organism is individual. The recovery of all women after childbirth is not the same. It is a little easier for those who have gone through natural childbirth without complications. In this case, recovery is faster. They have a positive effect on the general condition and activities during pregnancy – the body does not run the risk of getting too much stress.

If the delivery took place with the help of a caesarean section, or the woman received perineal ruptures, then the best solution would be to wait a bit and start classes with the permission of the observing gynecologist.

Preparation period

From the moment the baby is allowed to walk in the fresh air, you can try to give yourself small loads. They consist in normal walking. To complicate your task, you need to change the intensity and speed of movement: first you need to go slowly, then faster, then slowing down again, and so on. You can complicate the route by moving on hilly terrain. The duration of the walks at the first stage should be 20 minutes.

If the birth went without complications, in a natural way, after a month and a half, you can start fitness classes. In this case, a gentle regimen should be observed.

If everything did not go so smoothly, it is better to devote another two months recovery.

Some exercises can be practiced after discharge from the hospital. The leader among them are Kegel exercises. They allow you to strengthen the muscles of the perineum, make it more elastic. At least 5 times a day, you need to alternately strain and relax the muscles of the vagina. In this case, the tense position should be held for a few seconds. The number of repetitions is at least 20 times.

The uterus returns to normal faster thanks to physical education on a fitball. Many doctors recommend breastfeeding your baby on it. Respiratory gymnastics helps to restore the body. In the postpartum period, your choice should be stopped by alternating the following breathing methods:

abdominal and chest;
slow and fast.
Such exercises will prepare the body for more serious training, which can be started in three months. If the birth was difficult, then after six months. In any case, it is better to consult a doctor.
First training

You can use the proposed complex for your first classes after childbirth.

The lesson begins with a warm-up for 6-7 minutes. For this, walking is used (you can do it on the spot or just in a circle in the room). Hand swings will stretch and warm up the muscles.
Then squats follow. To begin with, you can use the support, then it should be discarded. It costs from 1 to 4 to increase approaches. For one approach, you need to do about 20 squats. Such physical education helps to train muscles and burn fat.
Starting position – lying on the floor, put your hands behind your head, knees bent. Diagonal twists are performed. In this case, the elbow touches the diagonally located knee, then the body straightens, and the twisting is repeated along the other diagonal.
Starting position – lying on your back. The knees are bent, the legs are drawn to the body. The pelvis rises to the stop, then falls. At the same time, the feet should not come off the surface.
Starting position – kneeling, palms on the floor. The back alternately bends and rounds. On inspiration – rounding, on exhalation – arching.
Starting position – standing with your back to the support (bench, bed). You need to sit down, put your hands on the edge of the support, stretch your legs. The body remains straight. The arms are bent at the elbows, the torso is lowered. Then the arms are straightened – the body rises.
The final part includes an easy stretching and breathing exercises.
Loads should be increased gradually, focusing on well-being. You can not use very complex exercises that require great effort and stress. This can lead to a deterioration in the quality of milk, or it will disappear altogether.

In addition to the proposed simple complex, you can use exercises from Pilates and female yoga.