After the birth of a child, the period of breastfeeding begins, when it is not recommended to limit yourself to diets and calories.

The baby should receive vitamins with mother's milk and does not need anything, so you need to eat often, but in small portions.

It is unlikely that this will contribute to weight loss, so you have to work hard to return to your previous shape. In order not to resort to the help of special bandages or herbivorous nutrition, you need to perform a set of exercises that are designed to lose weight after childbirth.

Important:

Physical activity is allowed after 2 months after childbirth. In case of caesarean section - 3 months!

Complex exercises after childbirth for weight loss. Where to begin?

The beginning of hard training lies in light daily walks. Regular walking speeds up metabolism, stabilizes blood pressure, and tones muscles. Over time, the pace is accelerated, and walking is turned into a run, but not earlier than six months after the birth of the child. Walking or light running is combined with subsequent home exercises aimed at strengthening:

Muscles of the abdomen, vagina and back.

Spine.

Calf muscle tissue.

Inguinal ligaments.

Postpartum exercise guide

To protect yourself from injuries and harmful consequences for the body, you must adhere to the following rules:

Physical activity should be regular, without gaps and omissions. The body must get used to constant training.

Do not exercise for more than an hour, as exhaustion and excessive fatigue can affect the secretion of the mammary glands. (After the maternity period, this limit can be increased).

Drink several sips of mineral water in between.

Perform various exercises so that the load is distributed over the entire skeleton and muscles.

Before gymnastics, set yourself up for a positive result and productive work. The psychological aspect plays an important role, since the desire must be voluntary and conscious. Otherwise, the training will end in the position in which it began.

With excessive fatigue and apathy after exercise, it is better to reduce the time of training and increase the pace gradually, since training should cause cheerfulness and good mood.

A set of exercises after childbirth for weight loss

Instructors in fitness clubs prefer the complex hands-press-legs. It consists of exercises that gradually warm up the body from top to bottom and strengthen the muscles.

It is in this order that the warm-ups of professional athletes and therapeutic massages take place after injuries.

You can repeat this technique at home. You will need comfortable clothing and green tea to drink after exercise.

First exercise:

After warming up, lean your hands on the wall and bring your legs together. Put your hands at shoulder level. Further, at an angle of 45 degrees (acceptable), do full push-ups, as from the floor, touching the wall with your chest, in the amount of 10-15 times. Without a break, slowly lie on your back and make 5 turns around the axis of the pelvis with circular movements of even legs, then rise and perform 20 squats. It is not recommended to rest between exercises. This complex is designed for several approaches - two or three, between which a thirty-second break is allowed.

Second:

Get on all fours (on all fours) and move the body as far forward as possible. In this case, the hands with the knees should be in place. It is allowed to lift and move the lower leg and feet. Imagine that from this position you need to stand on your head. Depending on the position of the palms, different muscle groups will be involved, for example, when the fingers of both hands look at each other, the shoulder muscles are stimulated, and triceps from oneself (straight). After 20-30 repetitions, lie on your stomach, put your hands in front (at the level of damage), bring your feet together and at the same time raise your arms with your legs, as if reaching up. Repeat ten times with an interval of 10 seconds, then stand up, place your feet shoulder-width apart and perform 40-50 lifts from heel to toes. This complex is recommended to be performed within a month, then increase the load.

Third:

For this complex, you will need a chair and a five-liter bottle filled with water. In a sitting position, take the container and make circular movements with your hands. Posture should be straight. Repeat 10-15 times. Then, in a position on your feet, grab the bottle, pressing it to your chest and make deep body tilts in different directions (you can rotate along the axis of the pelvis), 20 times - five in each direction. In the same position, rise to a chair with one leg (alternately) and lower yourself. Do 5 lifts on each leg. Rest between exercises is not recommended, you can do break, alternating approaches.

Three simple exercises after childbirth for weight loss will help you quickly lose weight and get rid of the consequences of pregnancy. You can use either one or several complexes, for example, start a training week with an easy one and finish with a heavy one. Muscles will have time to recover, and the body will gain strength. In the field of exercises, you can drink a cup of tonic, green tea.

A few minutes a day for abdominal muscles

The press is a place that needs special attention. For the prevention of diastasis and bringing the muscles into tone, there is a therapeutic, postpartum gymnastics, which will make the muscle tissue contract smoothly and will not harm the internal organs.

Exercise 1

In a supine position on your back, bend your knees and place your palms on your chest. Slowly exhale and fix the stomach, then quickly inhale, relax the press and repeat this manipulation eight to ten times. Such breathing exercises will relax the muscles and strengthen the diaphragm before training.

Exercise 2

Without changing position, raise the pelvis off the floor and press the chin to the base of the neck. At the same time, tighten your buttocks and exhale. You can repeat from five to eight times, the main thing is that the stomach does not “burn”. This happens when the muscles are atrophied. In this case, the bridge can be replaced by the traditional "swing" of the press. Approaches to determine independently, depending on their capabilities.

Exercise 3

In the same position, lower your hands to the floor, palms down. Bring your legs together with your knees and raise them at an angle of 45 degrees once every 10 seconds. Repeat ten times for three sets. Break between sets - 1 minute (without getting up). A total of 30 lifts will provide excellent lower press. If you raise your legs while tilting to the left or right, you can fight fat deposits on the sides.

Exercise 4

Roll over on one side, put a pillow under your head and with progressive movements try to raise your leg closer to your head. Warms up the inguinal muscles and tones the ligaments. It is recommended to change position and repeat the exercise no more than 10 times.

Exercise 5

Lie on your stomach and cross your arms behind your head. Bring your legs together. It is desirable that there is a landmark on top that you can look at, for example, a chandelier or a picture. As you exhale, raise your head and legs at the same time and fix it. body position for a few seconds, try to make the English letter U. Then slowly lower the limbs. Of course, the ribs will not allow you to make a full bend, but the deeper it is, the stronger the muscles will become.

These exercises do not require anything other than desire and your own labor. No need to go to a fitness club, home floor, pillow and a few minutes for each exercise is enough. The effectiveness of such home workouts depends on the quality of the approaches performed and the number of times, so in case of failure, you will only have to complain about yourself.

Postpartum exercises for weight loss. Conclusion

Before gymnastics, it is advisable to consult a doctor and undergo an appropriate examination - a cardiogram, a gynecological examination, a therapeutic conclusion.

Any workout should start with stretching. This will warm the muscles and prepare the body for stress. You can start from the bottom up or vice versa, for example: feet, kneecaps, inguinal ligaments, hip joints, shoulders, forearms, hands, back, neck. It is possible in the reverse order, most importantly, not randomly.

The first exercises should not be difficult. Training develops, gradually increasing the pace and load in order to avoid injuries, sprains, and a negative effect on milk. It is recommended to limit yourself in sudden movements and jerks, it is better to do everything smoothly, but correctly.

To improve performance, home fitness is combined with running or walking. This is a double load and a double effect, so it is better for unprepared women to start with simple exercises. Jogging is suitable for beginners as an additional exercise.

You can't eat before a workout. Exercises after childbirth for weight loss are performed on an empty stomach. Eating is allowed 2 hours before physical activity. In case of pain syndromes or difficulties in performing exercises, you need to consult a doctor. Maybe it's a postpartum displacement of internal organs or atrophy of the vertebral muscles. In this case, an orthopedic bandage is prescribed, with which it will be easier to perform simple push-ups and squats.

After training, drink tonic juice or tea. Removal of toxins from the body is the second step on the way to losing weight.

You can consult a nutritionist about a healthy diet that is suitable for postpartum period and sports activities. The recommendations of this specialist will help determine the