What physical exercises will help restore your figure after childbirth. Recovery exercises after pregnancy and childbirth

During nine months of pregnancy, a woman “acquires” extra pounds, which she dreams of getting rid of immediately after giving birth. But, not everything is so simple, because diets and strong physical activity during the postpartum period are contraindicated for a woman, as they can aggravate the condition of the uterus and the body as a whole.

If the birth was easy, then a few months after the birth of the child, the new mother can begin to work on her body. If the birth was difficult, then only a doctor can recommend the optimal period for the body’s recovery.

During breastfeeding, a woman cannot adhere to diets, even very gentle ones, since if you exclude some foods from the diet of a nursing mother or limit their consumption, the baby may suffer due to a lack of vitamins and other nutrients.

Therefore, every breastfeeding woman is “on a diet” to some extent, at least during the first time after childbirth. So what to do? How to make your body slim and beautiful after giving birth?

Moderate physical activity– the most effective means for losing weight after childbirth.

What equipment will you need to perform the exercises?

1. Fitball or a gymnastic ball. It can be of different sizes. In order to determine whether a gymnastic ball is suitable for you or not, you need to sit on it. If your legs bend at the knees at a right angle, then this ball will suit you.
2. Jump rope. Jumping rope is one of the easiest and fastest ways to get rid of cellulite. In addition, jumping rope allows you to significantly lose weight.
3. Elastic tape. Its recommended length varies from 150 to 200 centimeters.
4. Dumbbells. If desired, they can be replaced with ordinary plastic bottles. If you nevertheless decide to purchase this sports equipment, then it is best to choose collapsible dumbbells, since in this case you can independently vary their weight.

Effective exercises for losing weight after childbirth

In order for the result in the form of a beautiful and slender body not to be long in coming, weight loss exercises must be performed correctly.

We should not forget that Before you start doing them, you need to do a warm-up and prepare your body for physical activity.

Warm-up. Stand up straight and place your feet shoulder-width apart. Inhaling, raise your arms, clasp them above your head and stretch upward. Exhaling, lower your arms down to your sides. Repeat this exercise several times. Walk in place for three minutes, while remembering to monitor your breathing.

When the warm-up is completed, you can begin further physical activity. You should choose exercises individually, depending on the muscles of which problem area of ​​the body need training.

Walking. This exercise is one of the most optimal ways to lose weight at first. While walking, the load is placed on the muscles of the hips and pelvis.

Start this exercise at your normal walking pace and increase your speed after two to three minutes. After five minutes, slow down to your normal pace. Once your body gets used to walking, you can increase the walking time to 20-30 minutes.

Diaphragmatic breathing. This exercise is suitable for those women whose body cannot recover for a long time after a difficult birth, for example, after. It is better to practice diaphragmatic breathing while lying on your back.

Lie on the floor, tighten your abdominal muscles as much as possible and pull it in as if you want to “glue” it to your spine. Inhale slowly without relaxing your abdominal muscles. Hold your breath for 5-7 seconds. Repeat this exercise 10-15 times.

Exercise for the internal abdominal muscles. It should be performed lying on the floor. Lie on your back, bend your knees.

As you exhale, begin to stretch upward, trying to touch your right foot with your right hand; as you inhale, return to the starting position. As you exhale, repeat this action, only with your left hand try to touch your left foot. Do ten of these exercises on each leg.

"Bridge". This exercise should be performed lying on the floor. Lie on your back with your knees bent and your feet flat on the floor.

Slowly take a deep breath, lifting your pelvis up and arching. Stay in this position for a few seconds. As you exhale, return to the starting position. Perform the “bridge” at least 10-15 times.

Exercise for losing weight on your arms. It is recommended to perform it using dumbbells while lying on the floor. Lie on your back, spread your arms to the sides. Take dumbbells and raise your arms up 15-20 times. While in the same position, take one dumbbell with both hands and extend them in front of you.

As you inhale, slowly move your arms back behind your head. As you exhale, raise your arms back up. Do this exercise 10-15 times. The point of this exercise is that it should be performed regularly, and the load should be increased gradually.

Carrying the ball. This exercise uses an exercise ball and should be performed while lying on the floor. Lie on your back, bend your knees. Please note that both feet should be together.

Take the ball, while inhaling, without bending your arms, bring it behind your head. As you exhale, lift the ball up, then as you inhale, lower it to your knees.

Very important that when performing this exercise, the lower back and shoulders should not come off the floor. It is recommended to perform this exercise 5-10 times.

Leg spin. This exercise, just like the previous one, is performed lying on the floor using a gymnastic ball. Lie on your back and place your feet on the ball. Raise your pelvis together with your left leg, while resting your right foot on the ball. Make five circular movements with your left leg to the left and right.

The toe should be extended when performing this exercise. Then slowly lower your left foot onto the ball and your buttocks onto the floor. Perform a similar action with your right leg. Complete 4-5 repetitions with each leg in total.

Jumping rope. A jump rope allows you to work out almost all the muscles of your legs, allowing you to make them slim and toned in a short time. There are no exact rules for exercises with a skipping rope; there are some recommendations:

• do not strain while jumping, this will allow you to better feel the rhythm and not get lost;
• keep your back straight and look forward;
• Try to keep your wrists and elbows close to your body, this will allow you to control your movements.

"Butterfly". To perform this exercise you will need an exercise ball and an elastic band. Lie on the ball so that your shoulder blades touch it, bend your legs at a right angle. Place an elastic band under your shoulders.

Raise your arms up, crossing the ends of the bands and wrists above you. Stay in this position for a few seconds, then return to the starting position. Do 10-15 reps.

When performing exercises for weight loss after childbirth, do not forget that the load should increase gradually.

It is best for a woman who has recently given birth to consult a doctor about physical activity, since the time after which a new mother can play sports, perform gymnastic exercises, etc. is individual.

This is not surprising, because recovery of the body after childbirth occurs differently for each woman.

Pregnancy and the birth of a child are a great joy in the life of every woman. But this also means extra pounds, which is natural. Fitness after childbirth will help you get rid of belly fat and excess weight and return to your former shape.

Is fitness training necessary after childbirth?

Some time after giving birth, new mothers begin to pay attention to their figure. It happens that the gained kilograms do not go away on their own, and this causes a lot of trouble and a feeling of discomfort. It is possible to get rid of some of the excess weight during childbirth, but the remaining fat causes a number of inconveniences.

How quickly a woman can cope with extra pounds and regain her former shape depends on the organization of nutrition and a set of exercises after childbirth.

A woman is allowed to start a simplified gymnastic set of exercises immediately after the baby is born. A special set of physical exercises is aimed at:

• healing of sutures;
• restoration of the uterus;
• normalization of urination and stool;
• restoration of the muscles of the perineum, pelvic floor;
• figure restoration;
• activation of metabolic processes;
• mobilization of the body's forces;
• maintaining a beautiful breast shape;
• mood improvement.

Physical activity after childbirth promotes better waste of lochia, which means that the risk of complications is minimized, since the discharge does not linger in the uterine cavity.

Important: physical fitness can be brought into good condition only through systematic exercise.

Performing exercises to recover after childbirth helps strengthen the vaginal walls, abdominal muscles, and reduce the volume of the hips.

Many new mothers are interested in information about how long to start and when to start performing such exercises.

If a woman gave birth on her own and no complications arose, then just a day after the birth of the baby, the happy mother can begin to perform the simplest physical exercises. But they should be done with caution. The purpose of such gymnastics is to cheer up, increase vitality and prepare the body for more significant stress. The main principle of any training is a gradual increase in loads.

If a woman has decided that she needs exercises to restore her figure after childbirth, then she should first consult a doctor about when she can exercise. The peculiarity of the postpartum period is also manifested in the fact that there is an intensive influx of milk, tightening of the abdominal muscles, and the uterus quickly contracts.

To achieve maximum benefits from gymnastics, you should follow some important tips. It is not necessary to visit the gym. Many of the exercises are easy to do in your home environment.

• If the doctor allows, then you can start classes on the first day after giving birth.
• Classes must be held every day. If strength and opportunity allow, then the complex can be performed even 2-3 times a day.
• A flat surface is required for practice.
• All exercises should be performed smoothly, sudden movements should be avoided.
• The room in which classes are held must be thoroughly ventilated. The permissible temperature in the room should be 18–20 degrees.
• Clothes for gymnastics should be chosen that are comfortable and do not restrict movement.
• Before doing fitness, it is recommended to visit the toilet.
• You should start performing the complex only after feeding the baby.

If you do not neglect these simple rules, then the desired result from training after childbirth can be achieved in the shortest possible time.

Contraindications

However, a set of exercises after childbirth is not allowed for everyone. It is not recommended to engage in fitness:

• After . You can participate in classes only with the permission of the doctor and no earlier than a month after childbirth.
• If there was a perineal rupture. In such a situation, you will have to wait until the stitches are completely healed, because with intense exercise they can come apart.
• If a woman receives various injuries, which may worsen during physical activity.
• In the presence of chronic diseases.
• In the event that after childbirth the body is severely depleted.

The presence of any factor from the list above is a serious reason to think about the advisability of fitness during this period. Each woman should choose a gymnastics complex after childbirth on her own, after consulting with a doctor or fitness instructor, who must allow it to be performed.

Kegel exercises

The Kegel complex helps strengthen the pelvic floor muscles. It is based on movements of squeezing the muscles of the perineum, due to which they are tightened and strengthened. Such gymnastics can also eliminate such an unpleasant pathology as urinary incontinence. Many young mothers have to face this problem.

Muscle contraction must be done gradually to avoid possible harm. If, as a result of performing such exercises, a feeling of discomfort arises, then the exercises cannot be continued.

The Kegel complex involves squeezing and relaxing the muscles of the perineum and anus. It is recommended to perform such actions many times in a row. Over time, classes should become longer.

Such actions help not only restore the body after childbirth, but also add some zest to intimate relationships.

Fitball (gymnastic ball)

For those who do not know what exercises can be done after childbirth, it makes sense to opt for using a fitball. The complex using this apparatus includes simple and enjoyable gymnastics that restores the figure and trains the muscles of the perineum.

• Twisting. You need to sit on the ball with your hands on the back of your head. Legs are bent at the knees. When rising, you need to twist the body.
• Performing twisting with weights. Sit on the ball and do a twist at the same time as lifting and lowering dumbbells weighing 1.5 kilograms.
• A woman sitting on a ball must roll so that the ball is under her back. The body twists, and at the same time the shoulder girdle rises.
• The bridge made through this projectile is useful.
• Lie on the floor and put your feet on the ball. Bend your back, lift your torso up.
• Lie face down on the ball so that your toes just touch the floor. Place your arms bent at the elbows behind your head. Bend back while raising your shoulders. Neck tension should be avoided.

You can choose any gymnastic exercise on the ball. If performed correctly, it can bring certain benefits to the body.

Chest exercises

While breastfeeding, this part of the mother's body often sags. A set of exercises that can be easily performed at home will help you regain your former shape and beautiful outline.

• Regular push-ups.
• Stand facing the wall, lean against it with your arms bent at the elbows. You need to press on the wall as hard as possible. If everything is done correctly, you will be able to feel the tension in the muscles of the thoracic region.
• Raise your arms up so that they are level with your shoulders. The right hand should grab the left elbow. With your head tilted forward, do not just rest on your folded hands, but press with your forehead.
• Standing position, feet shoulder-width apart. Perform circular movements with your hands.

Abdominal exercises

During pregnancy, the abdominal muscles become stretched. If you are worried about the lack of abs, then their restoration is required. A special gymnastics complex will help you regain lost elasticity and become the owner of an amazing waist.

• "Cat's Breath" While in a position on all fours, arch your back upward and perform diaphragmatic breathing in this position (2 cycles). Next, the lower back bends down, but you need to make sure that there is no protrusion of the abdomen. Maintain position 2 breathing cycles. Do it at least 10 times.
• Plank. From a lying position on your stomach, stand upright on your toes and forearms. The stomach is pulled inward. Make sure that your hips do not rise. Maintaining this position, hold out for 10 breathing cycles.
• Leg lift. To perform this exercise, it is recommended to sit on the very edge of the chair. The stomach is pulled in. You need to raise your legs up, which should first be bent at the knees, and try to do this so as not to bend in the lumbar region. The stomach should also not protrude. At the moment when the tension reaches its highest point, you should fixate on 10 breathing cycles.

After this figure-restoring complex has been mastered, you can expand it with other exercises.

Complex for weight loss

One of the main problems worrying women after giving birth is excess weight. To lose weight, some people prefer a special diet, but this method is unacceptable for young mothers.

Active sports are allowed no earlier than a month after the significant event. And at home, restoration of the body is possible through accessible physical activity. Immediately after giving birth, exercises should be something like this:

• Lie on your back, legs should be bent at the knees. Place the palm of one hand under your head, and rest the other on the floor. Slowly raise your pelvis, with the entire weight of your body resting on your palm. Repeat this exercise 3–10 times for each supporting hand.
• Lie on your back, legs bent at the knees. First with one hand, then with the other, try to reach out and grab the ankle. Repeat 10 times.
• Get on all fours. Simultaneously raise your outstretched arm and leg on the left side, then on the right. Repeat 10 times.

Such physical exercises after childbirth improve the movement of blood in the muscles, and this has a beneficial effect on weight loss.

Exercises for the spine

• Sit up straight with your arms crossed over your chest. Perform 10 body turns to the right and left.
• In a sitting position, clasp your hands behind your neck. Perform 10 body turns to the right and left.
• In a sitting position, the arms are extended in front of you and connected. Without releasing your arms, raise them above your head to the maximum allowable height. Hold for 10 seconds.

Breastfeeding and restorative exercises are completely acceptable. But before you start performing the complex, you need to consult a doctor about which exercises you can do and which you cannot do. Exercise regularly for 10 minutes a day, and soon you will lose excess weight and completely restore your figure.

Even with good genetics, women who have recently become mothers are dissatisfied with the changes that have occurred in their figure after the birth of a child. This moment increases the risk of a dangerous condition -. Women are especially distressed by the condition of their abdomen. Exercises after childbirth for the abdomen are a tool available to every young mother that will allow her to regain her former shape.

What's happening to the stomach?

During the last trimester, a pregnant woman gets tired of a huge, uncomfortable belly. I want to give birth as soon as possible so I can pull on skinny jeans and go for a walk with my baby. However, in the postpartum period it turns out that the stomach has not shrunk enough.

It remains approximately the same as at 4-6 months of pregnancy, and at the same time looks flabby and saggy. Often stretch marks appear on it and a dark longitudinal pigment line remains, dividing the body in half. Why is this happening?

The uterus is stretched

The fetus grows and develops in the uterus for 9 months, the weight of which at the time of birth averages 3.5 kg, and its height is 51-54 cm. It is not surprising that the organ, under the pressure of an enlarging child, stretches significantly.

Contraction of the uterus occurs after childbirth for several months. Even thin girls with abdominal muscles pumped up before pregnancy have to deal with this.

A tummy immediately after childbirth is an inevitable and completely natural phenomenon.

Abdominal muscles soften

The muscles of the anterior abdominal wall, under the influence of the hormone relaxin produced during pregnancy, soften and become elastic. This is necessary so that they stretch and diverge under the pressure of the growing uterus.

After the baby is born, everything usually falls into place - but not immediately (and, unfortunately, not always: a complication such as diastasis often arises).

The fat layer increases

During pregnancy, hormonal changes occur in a woman's body and the percentage of body fat increases. Its function is to protect the developing fetus from negative external influences.

For obvious reasons, most of the fat accumulates in the abdomen. And after childbirth, it takes effort to once again enjoy beautiful abs and a slim figure.

Skin sags

Sagging skin adds extra centimeters to an already damaged waist. The epidermis had to stretch unusually as the abdomen grew, and the skin cannot instantly return to its previous state.

Every woman is dissatisfied with the condition of her stomach after the birth of her baby. But the severity of the problem depends on a number of factors:

• Body type. In thin girls, due to the absence of excess fat, the stomach stretches less and, therefore, goes away faster.
• Child's turns. With each subsequent baby, the anterior abdominal wall becomes more deformed and more difficult to return to its original form.
• Conditions of the muscular frame of a woman in labor before conception.
• Lifestyle during pregnancy. Whether there was adequate physical activity or whether the woman moved little.
• Size of the fetus and number of children. Everything is logical here: a large child and multiple pregnancy cause greater stretching of the uterus, muscles and skin.
• Type of feeding. helps burn fat and increase the speed of uterine contractions.
• Heredity. Some lucky women manage to get into perfect shape in a matter of months without any extra effort.

What to do?

To quickly return to a slender, chiseled figure, there are 2 tools: dietary adjustments and exercises for the abdomen after childbirth. But sweet, fatty and smoked foods will have to be excluded from the diet, which is useful not only for the figure, but also for the well-being of the baby, who receives with breast milk everything that his mother eats.

You should also avoid so-called “empty” calories:

• snacks;
• carbonated drinks;
• fast food.

A nursing mother cannot strictly limit herself in nutrition: this will affect both her health and the quality of her milk.

Adequate physical activity, which involves performing exercises aimed at strengthening the muscles of the anterior abdominal wall, is just what you need.

Visiting the gym is an ideal option, but often a young mother cannot afford to leave her baby for a long time. But home workouts are available to everyone.

And the child will not be a hindrance here, because allocating 15-20 minutes during the day to perform the complex is not a problem.

When can you start training?

There's no need to rush. Exercises that will help remove belly fat after childbirth should be performed after the body has been restored, weakened by powerful changes - when the child is at least 7-9 weeks old.

If the baby was born through, or the woman had stitches, you will have to wait until 2.5-3 months. Otherwise, consequences cannot be excluded: suture divergence, prolapse of the vaginal walls, increased intra-abdominal pressure.

In order to lose weight during this delicate period, it is better to pay attention to nutrition: give up sweets, fried foods, and fatty foods.

Home workouts: general principles

Following simple principles will allow you to achieve good results without harming your health in the shortest possible time:

• one hour before training and about the same time after training, you cannot eat;
• Exercises with weights should not be practiced;
• during the execution of the complex, the press must be in a tense state;
• you need to monitor the technique: the work is done to achieve a result, so it is better to do 25 correct exercises than 55 defective ones;
• classes should be regular: the abs are formed by performing the complex at least three times a week;
• the number of approaches and the number of exercises should increase gradually - this is especially true for women who have not previously been involved in sports (however, it is better for those who visited a sports club before pregnancy after a forced break to be more careful).

Before starting the exercises, it is recommended to do some stretching:

• 1st option: while inhaling, the anterior abdominal wall is rounded as much as possible, while exhaling, it is retracted and fixed in this position for several seconds (perform 10 approaches);
• 2nd option: lying on your stomach, you need to bend back as much as possible and freeze for 5-7 seconds (you also need to do it 10 times).

Effective exercises

Exercises that help strengthen the muscular frame of the anterior abdominal wall and burn excess fat will help to remove the belly after childbirth:

1. Abs pumping. The exercise, familiar to most from school days, is performed lying on the floor with your hands behind your head and your legs bent at the knees. Rhythmic lifts of the body are performed at a pace, but without haste or fuss.
2. Working out the lower abs. Lying on the floor, we raise our legs, trying to maximize the distance from the heels to the floor.
3. Side bends. With our feet shoulder-width apart, we try to reach the floor alternately with our right and left hands.
4. Pelvic lifts. Lying on the floor, we raise the pelvis up, while tensing the abdominal muscles, and stay in this position for 10-12 seconds. A minimum of 10 repetitions is required.
5. Plank. A complex but effective exercise aimed at strengthening the deep abdominal muscles. To perform it, we lie on our stomach, lean on our forearms (a right angle is formed between the shoulder and forearm) and gradually lift our chest, stomach and knees from the surface. As a result, 2 fulcrum points are formed - toes and forearms. The body is fixed in this position for 20-30 seconds (to begin with, then the time gradually increases). In this case, the pelvis should not move up and down.
6. Wall squats. We stand against the wall, pressing our back close to it, then put our feet shoulder-width apart and take a step forward. After this, we begin a smooth slide down until the thighs are parallel to the floor. The next stage is lifting without using your hands. A couple of sets of 14-15 repetitions is enough.
7. Leg raises. Exercise helps shape your waist. To perform it, lie on your side and raise your leg until it forms a right angle with the floor. Ideally, a couple of sets of 20 repetitions (alternating the work of the right and left legs).
8. Cross twists. Lying on the floor with our hands behind our heads, we raise our shoulder blades and bend our knees, pulling them up in our chest. Then we straighten our left leg, simultaneously reaching with our left elbow to our right knee, after which we do everything exactly the opposite: we straighten our right leg and touch our left knee with our right elbow. The number of approaches and repetitions is determined by the woman’s capabilities: the more, the better. The exercise trains the oblique abdominal muscles, which form a beautiful waist.

If a woman is diagnosed with postpartum diastasis, some of the above exercises are contraindicated.

Diastasis is a complication after pregnancy and childbirth, manifested by excessive separation of the abdominal muscles. Under the pressure of the growing uterus, a woman’s muscles, softened by the hormone relaxin, diverge.

Normally, after the baby is born, everything falls into place within 2-3 months. But if a girl had problems with weight before pregnancy, or carried a large baby (or 2 or more children), the muscles never connect.

As a result, diet and exercise do not help: a sagging, protruding belly cannot be removed by any means. In addition to a cosmetic defect, the unpleasant condition can manifest itself as pain.

Moreover, with a high degree of diastasis (muscle discrepancy of 10 cm or more), traditional complexes for shaping the abs are dangerous: there is a high risk of prolapse of internal organs or the formation of a hernia with subsequent pinching of organs.

For women facing diastasis, gentle exercises are suitable:

• cat – performed 10-15 times from the “on all fours” position: exhale – round the back and draw in the stomach, inhale – return to the starting position;
• leg bending - performed in a lying position by alternately bending and straightening the legs (the feet slide along the floor);
• compression - starting position lying down (knees bent, feet on the floor, a towel is stretched under the lower back, the ends of which are in the hands of the trainee): as you exhale, raise your head and shoulders, tightening your waist tightly with the towel, inhale - return to the floor.

Home workouts

Regularly performing exercises to lose belly fat after childbirth is a necessary condition for a slim, beautiful figure. But the maximum effect and maintenance of results is achieved by combining the complex with so-called household workouts - exercises that are easy to perform without interrupting your daily routine.

While performing daily household chores you can:

• draw in the anterior abdominal wall as you exhale and relax as you inhale;
• in the shower, regularly rub your stomach with cold water;
• while swimming in a pond (or working out in a pool), massage your stomach by clasping your palms horizontally and moving them at a distance of 4 cm from the anterior abdominal wall;
• be in the “back straight, stomach pulled in” position as often as possible - gradually this will become a habit;
• walk more with a stroller: walking at an average pace in the fresh air with weights in the form of transport with a baby is an effective cardio workout.

When can I expect results?

This question is especially of concern to young mothers. It all depends on a number of factors:

• intensity and regularity of training;
• adherence to the principles of healthy eating;
• heredity and the condition of a woman’s figure before pregnancy;
• type of feeding - breast or artificial.

On average, subject to regular exercise, after 2 months a muscular frame is formed that holds the abdominal wall and provides the chiseled outline of the body.

A beautiful figure or a child? The ultimatum today is not unique. There is no need to explain the birth of a baby as an imperfection in your figure. Self-organization and a little effort are what is required to achieve the coveted flat stomach.

Useful video about abdominal exercises after childbirth

Replies

Physical activity is beneficial both during pregnancy and the postpartum period. There are therapeutic exercises that can be done the very next day after giving birth (provided that there are no complications and the woman feels normal). Exercises after childbirth promote the healing of perineal sutures, help the uterus return to normal, restore the muscles of the perineum and pelvic floor, and improve stool and urination (one of the most common problems in the postpartum period). A good outflow of lochia is ensured, the discharge does not linger in the uterus, thus reducing the risk of complications associated with stagnation of bloody discharge (which can result in cleansing). In addition, these simple exercises for a healthy person will tighten the abdominal wall and accelerate the convergence of the so-called white line of the abdomen (divides the abdomen into two halves; during pregnancy it diverges, allowing the abdomen to “grow”). In some maternity hospitals, such exercises are mandatory for a woman’s postpartum recovery, and doctors not only recommend, but require their implementation.

Svetlana:“After the birth, the baby was taken to the children's department and kept there almost until discharge (there were problems with the physiological jaundice of newborns). I had nothing to do, and I lay in bed, reading a book, getting up only when I needed to visit the baby or eat. One day, a nurse came into the room and sternly asked if I was doing the exercises, the list of which was hanging on the door of my room. To my words that I don’t do it and that I actually had an episiotomy, she just as sternly replied that if I don’t want to go for curettage after the control ultrasound, then I should do the exercises. Crude, but effective. An ultrasound showed that everything was normal. But my friend from the next ward could not avoid this; she did not do any exercises, although I told her about them. I don’t even know what would have happened if she had done these exercises, but they certainly didn’t bother me.”

Below is an approximate set of exercises that can be performed on the second day after birth. Start exercising gradually. On the first day, do two types (do them several times a day). Then add one or three at a time. Start with exercises in a lying position. Listen to yourself. If you are not comfortable, do not do this exercise. If you feel dizzy while walking on your toes, don’t walk on your toes. Perform exercises in a lying position without getting out of bed.

1. Lying position. Hands along the body. Suck your stomach in as you exhale and relax
2. Lying position. Legs are bent at the knees. At the exit, the pelvis rises. On inhalation it goes down.
3. Lying position. Hands along the body, holding the sides of the bed. Legs are bent at the knees, feet pressed to the surface. As you exhale, turn your knees to the sides without lifting your back off the surface. The knees are in close contact. Repeat the movement in the other direction.
4. Lying position. Hands to the side. As you inhale, the chest rises, the shoulder blades move together, while the head and sacrum are pressed to the surface. As you exhale, return to the starting position.
5. Lying position. Legs are bent at the knees. As you exhale, lift your leg up, and as you inhale, return to the starting position. Do the same with the other leg.
6. Pronation". Alternately bend your knee, first one leg, then the other. Do this exercise 10 times with one leg and the other. Then remain in the prone position for another 5-7 minutes (this has a beneficial effect on the uterus and its return to normal).
7. The well-known “Bicycle” exercise. Just don’t burden yourself, “pedal” for fun!
8. Standing position. Hands on the belt. Walk on your toes for one minute.
9. Standing position. Hands on the belt. As you exhale, bend to one side, and as you inhale, return to the starting position. Do the same in the other direction.
10. Standing position. Hands along the body. As you exhale, bend forward, letting your arms hang down. While inhaling, return to the starting position.

It is no secret that physical activity contributes to the production of the “happiness hormone” - endorphin. Many women complain of a depressed mood in the maternity hospital. Of course - fatigue, a new environment (most often not particularly comfortable and cozy), stress from feeling like oneself in a new role (applies to first-time mothers) ... This set of exercises will come in handy!

Victoria:“I was very sad in the maternity hospital, I incredibly wanted to go home, to my husband, to my native walls. I don’t know what this blues was connected with, maybe with postpartum depression. Out of boredom, I started doing the exercises; I found leaflets with instructions in the lobby of our department. Firstly, I began to feel better, as if my body had awakened after a long sleep, secondly, time did not drag on so painfully, thirdly, it was not so boring. By the time I was discharged, there was no trace of tears or bad mood left.”

Among other things, physical activity improves appetite and normalizes sleep. Despite the fact that the above set of postpartum exercises seems too simple, this is exactly what a body weakened by pregnancy and childbirth needs. Don't be lazy, start the path to a healthy lifestyle and getting in shape now!

P.S. You can print out the list of exercises and put them in the bag you prepared for the hospital. After discharge, continue to perform these exercises, preparing yourself for more intense training aimed at correcting your shape.

Any girl always strives to look stunning, following various diets and performing many exercises to keep her body in good shape. After all, everyone wants to have a beautiful and fit body, they want to please men, and even themselves, looking at the reflection in the mirror. But all worries about being slim disappear in the postpartum period, when it would seem that the body needs adjustments more than ever. But at this time the young mother devotes all her strength and care to her newly born baby, because there is nothing more important in a girl’s life than her long-awaited child, who requires a certain amount of care, protection and responsibility.

After a short adaptation period, mothers realize that their figure is far from ideal and needs to get rid of excess weight. But during the lactation stage, any diets are strictly prohibited, so you need to build your figure with the help of exercises that will quickly bring you back to your former shape.

All classes and exercises after the birth of the child can be started no earlier than a month and a half later. This period may increase if the birth took place by caesarean section, otherwise the sutures that were placed after childbirth are at risk of coming apart.

How to make your body perfect again after childbirth

At the moment, there are a large variety of exercises, special programs, and workouts designed specifically for the postpartum period. Exercises can be performed with or without any equipment, using a regular jump rope, etc.

What can be used for training:

Inventory	Description
Jump rope	It allows you to get rid of excess weight in a fairly short period of time, and at the same time get rid of cellulite.
Gymnastic ball	There are a lot of exercises with a gymnastic ball, it is quite effective when used correctly, it is also important to choose it correctly for your size
Dumbbells	Dumbbells will help restore strength to your arms; it is best to buy ones that come apart so that their weight can be adjusted
Elastic tape	You can also use it for many exercises, and their effectiveness will be high, if you choose it correctly, it should not be longer than 2 meters

Training program

Conducting warm-up exercises is usually standard procedure for all workouts: you need to stand on the floor with your feet wide apart, then raise your arms high while taking a deep breath. You need to close your raised arms and stretch your entire body, then exhale and lower your arms down, while completely relaxing. This exercise must be repeated 5 times, and walk in place for at least 2 minutes. After the warm-up has been completed, you can begin the main training process.

Exercises for losing weight after childbirth:

1. Regular walking is very effective and the simplest among existing exercises. At the same time, you can walk with your child, making circles over long distances. It is advisable to start with ten minutes a day, gradually increasing the time. You don't have to speed up your step for the full effect, because any walking can tone the muscles of your buttocks and also improve blood circulation, which helps you lose weight.

   

2. A fairly good exercise for losing weight during the postpartum period is the bridge with the help of a gymnastic ball. To perform it, you need to lie on the floor, put your feet and knees on the ball, while spreading your arms along the length of your body. Then you need to rest your heels on the ball and slowly raise your hips, in this position you should stay for 3 seconds and get to the starting position. This exercise should be repeated at least 5 times in one approach, you can start with 2 approaches.
   
3. Another equally effective exercise is repeating squats using an exercise ball. To do this, you need to stand up straight and pick up the ball, raising it to chest height. Then you should squat down, bending your legs so that they create a right angle. You need to stay in this position for 3 seconds, then lower the ball to your waist and rise. The exercise must be repeated at least 5 times, the number of repetitions must be at least 3.

   

4. The next effective exercise is a lunge using an exercise ball. To perform it, you need to place the ball on the floor next to you, your fingers should support it. Then you need to lunge forward and stay in this position for 3 seconds, then stand up. The exercise involves 3 sets of 5 times, the number of times can be increased according to your desire.
5. The next exercise requires the presence of both a gymnastic ball and a gymnastic ribbon; it is aimed at strengthening the pectoral muscles. To perform it, you need to lie on a gymnastic ball with your back, bending your legs to a right angle. Your shoulders should rest on the band, then your arms should be raised up, crossing your arms and the ends of the band. You need to stay in this position for 3 seconds and return to the starting point. The exercise is performed 5 times in 3 approaches.
6. The next exercise is aimed at strengthening the muscles of the back and shoulder. To do this, you need to sit on a gymnastic ball, while keeping your back straight, and stretch your whole body upward. The legs should be at shoulder level, and the tape should be under them. Then you need to take the tape and start pulling it towards the knees, and then towards the shoulders. In the final position you need to hold on for 3 seconds. The exercise should be repeated 3 sets of 5 times.
7. Exercise with dumbbells is also quite effective for losing weight during the postpartum period. To perform the next exercise, you need to lie on an exercise ball with your feet a short distance apart. You should have dumbbells in your hands. Then you need to raise your arms up, while straining your abdominal muscles. You need to stay in this position for 3 seconds and return to the starting point. The exercise should be repeated 3 sets of 5 times.
   
8. The following exercise will help you strengthen your arms. To do this, you need to sit on a gymnastic ball with your feet the width of your pelvis. You need to take dumbbells in your hands, lift them up, placing them behind your head, and press your elbows to your head. In this position, you need to raise and lower your arms, repeat it 5 times, performing 3 approaches.
9. A fairly effective and simple exercise is jumping rope; everyone has been familiar with it since childhood, but many do not even suspect that jumping rope is a faithful assistant on the path to a slim figure. Jumping rope should start with a small number of jumps, gradually increasing them. You can start with 100 repetitions, adding a few more each day. This exercise helps you get rid of a lot of calories and eliminate problems such as cellulite.
   
10. The last exercise in this workout will be the press, which again involves the use of an exercise ball. To perform this exercise, you need to lie on the floor with your knees bent. Place your bent legs on the ball, place your palms behind your head and spread your elbows in different directions. Next, the exercise is performed like a regular abdominal swing. It costs 3 sets of 5 times to perform it.

Video - How to quickly lose weight after childbirth

During the postpartum period, when performing exercises to lose weight, you must adhere to some fairly important rules:

1. Pay great attention to your breathing.
2. If the proposed load seems small to you, you should increase it gradually without overloading your body.
3. After performing each exercise, you need to drink clean water.
4. The whole set of exercises should be present during the postpartum period on a regular basis; perform the exercises at least 3 times a week, and then they will really be effective.

Thus, you should not give up on your figure after pregnancy, which many, unfortunately, do quite often. After all, there are a large number of exercises in the world that will quickly restore your figure to its former slimness and tighten your skin. This will in no way prevent you from caring for your child; on the contrary, you will spend more time together, because even walking with your child is a good exercise for losing weight.