How to get in shape after childbirth? This question worries almost all women who suffer from excess weight gained after pregnancy and childbirth. If diets are not yet available to you, due to breastfeeding your baby, do not forget about physical exercises that will help you strengthen and tighten the muscles of your body.

Morning exercises – a set of exercises »

Many women are interested in the question of when you can do fitness after childbirth. Doctors themselves advise starting any physical activity no earlier than six weeks. This is how long the recovery period after childbirth lasts. But we should not forget that before you start doing exercises after childbirth, you must definitely undergo a medical examination.

Exercises after childbirth must necessarily include exercises for the abdominal muscles (the goal is to reduce the stomach after childbirth), the chest muscles (the goal is to tighten the breasts after childbirth) and the muscles of the thighs and buttocks (the goal is to get rid of cellulite).

Postpartum exercises for chest muscles
During pregnancy and lactation, a woman’s breasts noticeably increase in size. On how strong the muscles of your chest, and depends on its condition. Not infrequently, the muscles of the chest do not withstand the severity of the chest, as a result of which it sags. To tighten the muscles of the chest, you must regularly perform a set of exercises.

Exercise 1

Starting position: standing, back straight, dumbbells in hands.
Slowly raise outstretched arms with dumbbells to chest level, stay in this position for a couple of seconds, then slowly lower your arms down. Perform this exercise slowly, creating a load on the muscles of the chest. Perform this exercise after childbirth in 3 sets of 7 exercises.

Exercise 2

Starting position: standing, feet shoulder-width apart, back straight, arms with dumbbells at chest level, elbows bent and looking in different directions.
We make divorces with our hands, as when swimming. Perform 3 sets of 7 exercises.

Exercise 3

Starting position: standing in the doorway, hands rest on the door jamb.
We press with our hands as if we want to budge the wall. Continue pressing for one minute, then lean forward slightly and press for another minute.
Perform this exercise after childbirth three times.

Exercise after childbirth for the muscles of the press
One of the problem areas after childbirth is the stomach. To remove the belly it is necessary not only to perform various cosmetic procedures, but also not to forget about exercises after childbirth for the abdomen.

Exercise 1

Starting position: lie down on your back, arms along the body, slightly raise your head and shoulders.
Slowly raise straight legs to an angle of 60 degrees, count to three and lower your legs down, but do not touch the floor. Leg raises are a difficult exercise, but they are great for building your lower abs. Perform this exercise after giving birth 10 times in three sets.

Exercise 2

Starting position: lying on the floor, hands under the buttocks, palms pressed to the floor, legs straight. During this exercise, the head and upper body do not come off the floor. Lift your legs off the floor, about 15 centimeters, and pull them towards you, bending your knees. Perform the exercise 10 times in three sets.

Exercise 3

Starting position: lying on the floor, hands under the buttocks, palms pressed to the floor, legs straight, head lying on the floor.
We tear off the legs from the floor (about 15 cm) and make swings with the legs. The movements should remind you of scissors. Do this exercise after giving birth 10 times in three sets.

Exercises after childbirth for the hips and buttocks
Hormonal restructuring of a woman’s body during and after pregnancy makes itself felt. As a result, almost every woman is prone to the appearance of cellulite during pregnancy. The most favorite places for cellulite are the buttocks and thighs. To get rid of cellulite, it is also necessary to perform postpartum exercises for the buttocks and thighs, which will improve blood circulation and remove toxins from the skin.

Exercise 1

Starting position: standing straight, feet shoulder-width apart, hands on the belt.
We lunge forward with the foot 70 cm until the thigh is parallel to the floor. The other leg bends at the knee to an angle of at least 90 degrees. Hold for a second and return to the starting position. Perform 15 times, three sets on each leg.

Exercise 2

Starting position: standing on all fours, back straight.
We perform swings with the foot back and up. Try to raise the straightened leg as high as possible. Returning to the starting position, do not touch the floor with your foot. Perform this exercise after giving birth 15 times, three sets on each leg.

Exercise 3

Starting position: standing straight, heels together, socks pointing to the sides. The muscles of the press are tense.
We exhale and we go down into a squat. On inspiration, we return to the starting position. We perform the exercise slowly. Do this exercise after giving birth 15 times in three sets.

It is not necessary to immediately start intensive training. Let your body get used to the loads gradually. Let your session last about 15 minutes at first, after a week or two, increase your workout time to 30 minutes. After a month, you can already complete an hour-long fitness program. The main thing is to perform all the exercises after childbirth regularly, at least 3-4 times a week. Then very soon you will see the result.