As a rule, after childbirth, every woman becomes overweight. And to bring your body into shape, you need only an integrated approach. It includes a series of special exercises for weight loss after childbirth. Such physical activity has a positive effect on almost the entire body of a woman. When performing exercises, metabolism improves, efficiency and mood increase. In addition, they contribute to the normalization of the work of all internal organs, and also relieve stress.

Gymnastics for recovery after pregnancy All exercises after childbirth can be started immediately. It is desirable to carry out these loads for 10-12 weeks. It is best to start classes on the first day. It is important to exercise regularly and, if possible, several times a day. Many of them are done in the supine position on a soft surface. Movement should be smooth and clothing should be comfortable. It is recommended to perform exercises only after breastfeeding the baby. The first exercise for weight loss after childbirth is carried out in the supine position. The legs should be slightly bent at the knees, the feet should be on the surface (beds with a medium hard mattress or soft rug). Place your hands along the body with palms down. Next, straighten your legs. At the same time, make sure that the knees do not come off from each other, and the toes are strongly compressed. The number of repetitions will be 10 times. This exercise helps to eliminate varicose veins of the lower extremities of the body. The second exercise after childbirth is carried out in the same position as the first. The technique for its implementation is as follows: you need to raise one leg up and first pull the toe towards you, and then away from you. Movements must be slow. It will be enough to perform 10 repetitions. After changing the working leg. The third exercise is aimed at working out the abdominal muscles. It is performed in the supine position, with the legs slightly bent at the knees, and the feet slightly apart. Next, place your hands on your stomach. After you need to take a slow breath through the nose and exhale through the mouth. Such an exercise to remove the stomach after childbirth, you need to perform 10 times. At the same time, it is important to ensure that during inhalation the abdominal muscles tense as much as possible, and during exhalation they are relaxed. The fourth exercise aimed at working out the abdominal muscles. To do this, lie on your side and bend your knees slightly. Next, you should carry out deep and slow breaths-exhalations, as in the previous exercise. It will be enough to do 10 repetitions. And one more exercise to clean the stomach after childbirth. You need to lie on your stomach, and rest your hands on your elbows. A small and not too soft pillow should be placed under the lower abdomen. It is very important at the same time that the pressure exerted on the chest becomes minimal or non-existent. Because it can cause pain. Next, while exhaling deeply, you need to move your hips forward. And on a deep breath, return to the starting position. It will be enough to perform 10-12 repetitions. The sixth exercise is aimed at strengthening the muscles of the perineum. It is especially important in the postpartum period, because it helps to eliminate the lack of urge to urinate. But if during childbirth an incision was made or there were gusts, then it is worth refusing to perform such a load until the wounds heal. To strengthen the muscles of the perineum after childbirth, the exercise is performed as follows: you need to sit or lie down comfortably, then alternately tighten the muscles of the vagina and anus. In the first lessons, you may not immediately be able to do this, but over time you will master the technique of execution. The number of repetitions should be 10-12 times. You can also try to implement a wave with this muscle group. This load will be an excellent tool in the treatment and prevention of hemorrhoids. An important point in this physical exercise is the relaxation of the lips, palate and tongue. This helps not to strain the muscles of the perineum. Additional exercises after childbirth for the abdomen

The above loads can be supplemented with exercises for the abdomen after childbirth. The first of these is performed in the supine position. In this case, the head, chest and hips should be in one line, and the legs should be slightly bent at the knees. The lower arm is also slightly bent at the elbow, and the palm is under the head. Next, the upper arm should be bent at the elbow and rest the palm on the surface at the level of the navel. While exhaling deeply, you need to slightly raise your hips, while leaning on your palm. Taking a deep breath, return to the starting position. The number of repetitions will be 8-10 times for each side. The next additional exercise after childbirth is performed in the supine position. back. The legs need to be bent at the knees, and the feet need to rest against the surface. Taking a deep breath, you need to point your socks at yourself and at the same time stretch your left hand to your left leg. As you exhale, return to the starting position and repeat the exercise for the other side. During physical activity, it is very important to ensure that the chest and heels do not come off the surface. It will be enough to carry out 7-8 repetitions for each side. Another exercise after childbirth also strengthens the abdominal muscles. To perform it, you need to get on all fours, and place the foot lifts on the floor. Taking a slow breath, you should straighten your knees, and make the main emphasis on the palms and feet. In this case, the back and legs should be even and form a straight line. Taking a deep breath, return to the starting position. The number of repetitions will be 8-10 times. This exercise not only works out the abdominal muscles, but also tightens the buttocks and leg muscles. When exercising after childbirth, be sure to drink more water. Because during the period of breastfeeding and physical activity, dehydration of the body occurs very quickly. And this can lead to rapid fatigue. And don’t forget to rest.