Rehabilitation fitness: exercises after childbirth. Exercises after childbirth to quickly contract the uterus

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, tilt 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.

During 9 months of pregnancy, a woman’s body, both inside and outside, undergoes enormous changes. Carrying a child and preparing for childbirth causes changes in almost all systems and organs of the pregnant woman. Therefore, after the birth of the baby, the woman’s body must again go through a period of adaptation in order to return to its previous state. Physical exercises after childbirth (with the permission of the gynecologist, of course) will help with this.

Often, for the first time after the birth of a baby, young mothers are not very concerned about their appearance; they are busy with other joyful chores. However, after a few weeks, the realization comes that the reflection in the mirror has changed a little, and this further increases the psycho-emotional load. It is very important for a woman to feel attractive, so you need to take the time and find a suitable set of exercises after childbirth to restore your former figure and regain your confidence.

What transformations happen to the body after childbirth?

On average, the postpartum period lasts 6-8 weeks. During this time, the endocrine, reproductive, digestive, cardiovascular and musculoskeletal systems change. The process during which reverse transformations occur in systems and organs after pregnancy is called involution.

Changes in the endocrine system

Immediately after childbirth, the production of estrogen and progesterone begins to decrease. Metabolism slows down and body weight subsequently increases due to decreased fat oxidation. The skin of a young mother becomes drier and less elastic, and may appear. The hormone oxytocin is actively released, which promotes contraction.

The pituitary gland produces luteotropic hormone, which is responsible for lactation. First, colostrum is released, a yellow-transparent fatty substance that provides the newborn's first protection. 3-4 days after birth, milk begins to be produced. The breasts swell, sometimes increasing by 2-3 sizes.

Genitals after childbirth

Normally, the size of the uterus is restored by the 8th week after the birth of the child. The weight of the uterus after childbirth is about 1.5 kg; in 2 months its weight should decrease by 30 times. This process very much depends on the principle by which the child is fed. In women who cannot breastfeed, the decrease in volume occurs much more slowly. They need to learn exercises to contract the uterus after childbirth.

The cervix returns to its original size after 3 weeks, but instead of a conical shape it becomes cylindrical. The inner lining after childbirth is a wound that must be given time to heal. Therefore, you need to carefully observe genital hygiene, and it is better to postpone sexual activity for 1.5-2 months. At the same time, the vagina also takes on its original shape. To maximize the restoration of the muscular walls of the vulva and the function of the pelvic floor, you can do Kegel exercises after childbirth.

Discharge in the postpartum period

In the first 3-4 days of the postpartum period, the discharge (lochia) is bright red and resembles heavy menstruation. Over time, they acquire a pink-gray tint, and there are fewer and fewer of them.

For breastfeeding mothers, menstruation occurs after the end of breastfeeding or when breastfeeding becomes very rare. However, it is important for women to remember that already six months after the birth of a child, even during lactation, ovulation often occurs, so unprotected sexual intercourse can lead to pregnancy. If a woman does not breastfeed her baby, her period comes 1.5-2 months after birth.

What happens to other systems

Since many internal organs shift during pregnancy due to the growing uterus, changes affect the digestive and urinary systems. Possible slowdown in peristalsis, constipation, etc. Therefore, a woman should monitor her diet and pay attention to the regularity and quality of stool.

A decrease in tone in the bladder after childbirth often causes a lack of urge to urinate, which threatens to overfill the organ and reduce contraction of the uterus. Because of this, the discharge of lochia slows down and inflammatory processes are provoked. Moderate exercise 6-8 weeks after birth helps restore these functions.

After the birth of a child, a woman loses a large amount of body weight, and the load on the cardiovascular system is significantly reduced. The body does not always have time to quickly adapt, so compensatory tachycardia may appear.

The musculoskeletal system of a pregnant woman has been adapting to a shift in the center of gravity for 9 months and should be adjusted back after childbirth. Ligaments, muscles, joints and spine get used to the new position of the body in space.

Often the muscular system is weakened, which can cause pain. The abdominal muscles may separate, forming a diastasis, which causes the belly to protrude and make it appear as if the woman is pregnant again. And this is not only an aesthetic problem, but also the risk of a hernia. To avoid such a problem, a woman should know what exercises she needs to do to recover after childbirth.

How to quickly get back into shape after childbirth?

During childbirth, about 5-7 kg are lost, which accounts for the weight of the child, placenta and amniotic fluid. Within a few days after giving birth, several kilograms of excess fluid accumulated during pregnancy are lost. Further changes in weight and figure depend only on the woman herself.

Decreased production of estrogen and progesterone slows down metabolism, which contributes to the accumulation of extra pounds if proper nutrition is not followed. At the same time, lactation takes a lot of strength and energy from the body - about 500 kcal per day, which is what causes increased appetite in nursing mothers.

There is an opinion among people that both a pregnant woman and a nursing mother should eat for two. But this is not true; you should adhere to a balanced diet, rich in fiber, proteins and dairy products and avoid fatty, sweet and rich foods.

In addition, already a couple of weeks after giving birth and in the absence of contraindications, you should start doing exercises to restore your figure.

In order for sports to be beneficial, enjoyable and effective, you need to follow simple instructions:

• consult a doctor before starting classes;
• choose a gentle set of exercises and do not overexert yourself;
• do not try to lose weight quickly;
• systematically but slowly increase physical activity;
• breathe correctly and do not make sudden movements;
• exercise in comfortable clothes in a well-ventilated area after feeding;
• exercise regularly;
• listen to your own body.

Exercises to contract the uterus

To speed up involution, just a few days after birth you can perform exercises for the uterus:

1. Lie on your back, bend your knees. Smoothly straighten them and bend them back 10 times. On the last straightening, clench your toes into a “fist” 10 times.
2. Lying on your back, bend your knees. Straighten one leg and pull the toe as close to you as possible 10 times. Repeat the same with the second leg.
3. Lie on your back with your legs extended and slightly apart. Place your hand on your stomach in the area below the navel. Take a deep breath through your nose, rounding your stomach. Release the air noisily through your mouth and draw in your stomach as much as possible, helping with your hand in the direction from the pubis to the navel. Repeat 10 times.
4. Repeat exercise 3, but lying on your side, 10 times.
5. Leaning on your elbows, lie on your stomach and place a thick pillow under it. Repeat the breathing exercises, while exhaling, press your pelvis as much as possible into the pillow.

Arnold Kegel exercises will help restore intimate muscles. They can be done anytime and anywhere:

1. Squeeze the muscles of the vagina and anus alternately for 10 seconds. Between exercises, take a 10-second relaxation break. It is important to ensure that the facial muscles are relaxed. You need to devote 5 minutes a day to such “charging”.
2. Repeat the previous exercise, but at an accelerated pace - 1 second each.

You need to start exercises after childbirth to contract the uterus and Kegel exercises, like any other exercise, with minimal physical activity. These exercises increase blood flow in the genitals and contribute not only to their restoration, but also improves the quality of intimate life due to increased sensations.

How to get a flat stomach after childbirth

Before starting classes, you need to remember that immediately after childbirth, the abdominal muscles need to be treated very delicately. Abdominal exercises after childbirth should be smooth and gentle. Overload and sudden movements can aggravate the situation and provoke diastasis. Therefore, they should begin to be done 6-8 weeks after birth, and after cesarean - after 2-3 months.

Here are some of the most successful and effective exercises:

1. Lie on your back, bend your knees. Place your arms, bent at the elbows, behind your head. Lift your shoulder blades off the floor and pull yourself towards your knees. The chin does not reach towards the chest. Hands do not push the neck. Repeat 20 times.
2. Lying on your back, raise your legs and bend your knees at a right angle. Using your abdominal muscles, lift your pelvis up. Repeat 20 times.
3. Lie on your back, bend your knees and tilt them sideways onto the floor. Repeat the movements as in the first exercise 15 times. Change the position of your legs to the other side, repeat 15 times.
4. Lying on your back, raise your legs at an angle of 45 degrees. Place your arms bent at the elbows behind your head. Bend your left leg and try to reach your knee with your right elbow, lifting your shoulder blades off the floor. Repeat the same with the right leg and left arm. Do it 20 times.

There are many complexes. Don't just focus on the press. It is necessary to train all muscles at once - this is more effective. Six months after giving birth, you can start intensive training as usual and go to the gym or group training, but everything is assessed individually. Many people like to exercise on a fitball after giving birth. Exercises on the ball improve your mood and can be done even with a baby in your arms, he will also like it.

How to get your breast shape back

During breastfeeding, breast tissue stretches, glandular tissue is replaced by loose connective tissue, muscles weaken and the breasts sag, taking on a completely unaesthetic appearance. Getting back in shape is more difficult than losing weight or pumping up your abs, but by doing daily chest exercises after childbirth, you can regain the tone of your pectoral muscles and not be afraid to wear clothes with an open neckline.

The most effective exercises:

• Stand up straight. Bring your palms together in front of your chest and press one on the other with force for a few seconds. Repeat 8 times.
• Raise your arms at head level. Grab your left elbow with your right hand and your right elbow with your left hand. Forcefully press your forehead onto your hands. Repeat 8 times.
• The starting position is the same as in exercise 2, but put your hands behind your head and press with the back of your head. Repeat 8 times.
• Place your hands on the wall and press on it with your palms, as if you want to move it. Repeat 8 times.
• Push up from the floor, but with emphasis on your knees. Bend your chest towards the floor as low as possible. Repeat 10 times.
• Make hand swings like a mill. Forward and backward 8 times.

By performing such exercises during feeding, you can increase blood circulation in the mammary glands, thereby improving lactation.

To keep your breasts beautiful and firm, you need not only to do exercises, but also to properly latch on to your baby, wear comfortable underwear, and use special cosmetics to restore skin elasticity.

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.

After becoming a mother, a woman never stops wanting to be beautiful. But not everyone immediately returns to their previous form. On the contrary, to become attractive again, you need to make an effort. Where to start recovering after childbirth so as not to harm your health and get results?

Read in this article

The first weeks after childbirth

At first, health and well-being become more important than appearance. And rehabilitation itself is more about restoring body functions that changed during pregnancy. It is also important to establish lactation, because this is not only a condition for the healthy development of the baby, but also helps in increasing body volume.

A woman must control:

• . At first they will be abundant, but with a tendency to decrease and lighten the color. These lochia are signs of cleansing of the uterus. If they do not shrink or come with clots, you need to see a doctor before the scheduled examination time.
• Emotional condition. Women after childbirth are often bothered by despondency and the desire to cry. This will go away faster if you establish a routine and get enough sleep.
• Condition of the internal genital organs. They are more likely to earn money as usual if the woman does not lie in bed. It is important to establish lactation; this also helps to normalize the balance of hormones, which means it will ensure the restoration of the cycle after childbirth. At first it will be changeable; with frequent feedings, there may be no menstruation for several months.
• , if available. At first they will ache. Stitches in the perineum may make it difficult to urinate, causing discomfort, or may cause discomfort during bowel movements. With them, it is especially important to avoid constipation, that is, watch your diet (eat prunes and drink plenty of water). You can take Paracetamol to relieve pain.

Helping the body recover

As your health improves, your appearance becomes more important in the problem of how to recover after childbirth. There are several aspects here that may be of concern. But the problem must be solved comprehensively, without forcing events.

Stomach

Even if a woman has not gained excess weight during pregnancy, she may remain bulging after childbirth. This is natural, because the muscles are stretched and weakened, and the same thing happened with the skin. But it’s not yet possible to seriously engage in sports to tighten them up.

Hair

The main problem with hair is intense hair loss. The balance of hormones is to blame for this, leading to weakening of the bulbs. Nursing mothers suffer less from this; their balance of substances returns to normal more smoothly. The following will help restore thickness to your hair:

• a diet with sufficient protein and B vitamins;
• short haircut, which will ease the load on the bulbs;
• strengthening masks (raw yolk + 1 tsp butter, keep for half an hour).

Full-fledged exercise in the first weeks after childbirth is, of course, unacceptable. The load is limited to walks with the baby and household chores. But after 6 - 8 weeks you can do exercises to recover after childbirth:

• Lie on your back with your knees bent and your palms pressed to your stomach. Exhale, drawing in your stomach and pressing lightly on it. Inhale slowly, releasing your abdominal muscles. Repeat 10 times.
• Lie down as in the first exercise, but your hands should be behind your head. Raise your pelvis up, hold it for 2 - 3 seconds, and slowly lower it. Do 10 repetitions.
• Get on all fours, leaning heavily on your palms and feet. Raise your pelvis up, straightening your legs and arms. Do this 10 times.
• Lie on your side, leaning on your palm, arm straight. Separate your pelvis from the floor and rise slightly, pausing. Do 10 repetitions on both sides.

Vitamins for mom's health

Vitamins for recovery after childbirth are needed not only from foods. The body needs to replenish missing substances with drugs.

Now a young mother needs vitamins B, K, E, C, PP, A, and many microelements. They will help strengthen hair, nails, improve the condition of the skin, blood vessels, normalize the functioning of the reproductive system, digestion and metabolism.

There are special complexes for mothers:

• "Vitrum Prenatal"
• "Ferrum Lek"
• "Alphabet".

You should ask your doctor which composition to choose.

When there is a small child at home, it is very difficult to find time for yourself. But with the right regime, this is possible and even necessary. After all, taking care of your appearance is an element of health and well-being.

Contents:

After the birth of a child, a woman’s body undergoes enormous changes. He needs to return to former forms and norms. Unfortunately, not everyone succeeds. The breasts sag, the tummy appears, the scales now show a much higher number than before, and sex life has completely ceased to bring satisfaction to both. In fact, all these undesirable consequences can be avoided if you take care of your physical fitness and help your body and body “bounce back” as quickly as possible. You just need to regularly perform exercises specially designed for this purpose after giving birth.

A variety of physical exercises after childbirth, if performed regularly and correctly, without missing a single day, can do a lot:

• restore the tone of the abdominal and pelvic floor muscles;
• promote proper blood circulation in the legs;
• activate metabolism;
• give energy;
• improve mood;
• mobilize the body's strength;
• lead to weight loss;
• restore vaginal muscles after childbirth, due to which lochia goes away faster and sexual life becomes bright and harmonious;
• maintain a beautiful breast shape;
• do not allow the stomach to sag;
• reduce muscle pain and spasms.

An excellent track record that is worth taking a closer look at in order to put it into practice and enjoy the effects of specially designed gymnastics. Do you want to recover physically and emotionally after the birth of your baby? In this case, choose a set of exercises after childbirth at home and start exercising as quickly as possible, before time is lost. The sooner you come to your senses and start working on your own body, the better the results will be. But do not forget that in some cases physical activity is contraindicated for young mothers. Absolutely everyone needs to keep this point in mind.

Contraindications: who should not

After the birth of a baby, a woman feels broken both physically and emotionally. She gets tired quickly, she wants to sleep more, her whole body is in a semi-relaxed state. It is quite understandable that most of them are perplexed: is it possible to exercise after childbirth, when the body seems to be cracking from the stress? Indeed, in some cases, gymnastics is contraindicated during this period. These include:

• caesarean section: you can start exercising only with the doctor’s permission after 1 month;
• perineal ruptures: you will have to wait until they are complete, which, with intense exercise, can disperse and cause an inflammatory process;
• birth injuries of various kinds, which can only get worse during physical activity;
• serious diseases of a chronic nature;
• severe postpartum exhaustion of the body.

In any case, no matter how much you would like to quickly return to your previous shape, if you want to do exercises after childbirth, these contraindications must be kept in mind. And if you have the slightest doubt, seek advice from a doctor. As a result of a complete medical examination, he will not only give or not give you permission for physical activity during this period, but will also advise which particular complex you need. After all, they are different.

Types of postpartum gymnastics

If a young mother has no contraindications to physical activity, she needs to start looking for the necessary complex, what exercises can be done after childbirth to restore various organs and systems. It depends on the individual characteristics of the body and the health problems that arose during this crucial period. You can choose a variety of complexes.

• To maintain breast shape

During lactation, the shape of a woman's breasts may not change for the better. To return her to her former shape, beautiful outline, elasticity and eliminate stretch marks, a nursing mother needs to choose a special set of daily exercises.

• To tighten the abdomen

A hanging belly after childbirth worries all women. For some, it disappears on its own after some time, while others begin to worry about the fact that the unpleasant fold does not want to go away and thereby spoils the figure. To combat this problem, you need to select exercises for the press that will make it as elastic and toned as possible.

• Exercises for weight loss after childbirth

During lactation, any diets are simply contraindicated, because mommy needs to feed her baby full-fledged breast milk. Meanwhile, the scale continues to show treacherously terrible numbers, and your favorite jeans turn out to be unbearably small. The solution to this situation after childbirth will be physical exercises for weight loss, designed specifically so that the woman can become slim again.

• To strengthen the vaginal muscles

• For the spine

After the birth of a baby, many mothers complain about the spine and bones. This is due to the increased load on them. To restore them, you need not only to avoid lifting heavy objects (including frequently carrying a child in your arms), but also to select special exercises for the back and spine after childbirth.

• Respiratory

Those who have problems with the lungs (asthma, insufficiency, etc.) can be advised to perform breathing exercises after childbirth, which will give a good mood and energy for the whole day. This is explained by the fact that with regular exercise, oxygen enters the brain and other organs in sufficient quantities.

• For the pelvis

Very often, birth injuries are associated with damage to the pelvic bones, which, during the birth of the baby, either do not move apart at all (as a result, cracks and even fractures form) or move apart too widely. Typically, these complications are accompanied by quite severe pain and interfere with enjoying communication with the child. After consulting with your attending physicians (surgeon and gynecologist), you can select special exercises for the convergence of the pelvic bones after childbirth, etc.

In order not to get lost in the abundance of gymnastic complexes designed specifically for young mothers, you need to know your problem and purposefully strive to get rid of it. If in any doubt, it is strongly recommended to seek advice and assistance from specialists. They can also tell you when to start doing physical exercises after childbirth, so that they help and not harm the body.

Deadlines: when can I start?

In general, the very first exercises after childbirth, if the young mother is in good health and there are no contraindications, can be performed the very next day after the happy event. Of course, it is necessary that their number and intensity be minimal in the first few days. The pace needs to be increased gradually.

If there are injuries or stitches, the first physical exercises after childbirth can be performed only after they have completely healed and only with the permission of the doctor. In these cases, it is strictly forbidden to make decisions about classes on your own.

To maximize the benefits of exercise after childbirth, you must adhere to the recommendations from doctors and those mothers who have experienced their effectiveness. This applies to the frequency, timing, and intensity of their implementation.

1. With your doctor's permission, exercises after childbirth can be started on the first day and continued until 12-13 weeks.
2. You need to exercise daily. If time and energy allow, do the same complex 2-3 times a day.
3. For practice you will need a flat surface. For example, a bed with a regular or orthopedic, but most importantly, not very soft mattress. For convenience, you can purchase a small pillow.
4. The exercises should not be performed too abruptly: do everything smoothly.
5. The practice room should be well ventilated. The optimal temperature for such exercises performed after childbirth is from 18 to 20 ° C.
6. Prepare comfortable clothes that do not restrict movement in advance.
7. It is better to go to the toilet before physical activity.
8. Classes should be carried out after you have already fed the baby.

If you take into account these useful tips, any exercise to restore the body and body after childbirth will bring noticeable, tangible results in the shortest possible time.

Exercise sets

You will have to choose a set of exercises to recover after childbirth yourself. If you are afraid of making a mistake, consult with doctors and fitness instructors who will take into account your individual characteristics and wishes when choosing gymnastics.

Fitball

Many women are interested in the question of what exercises can be performed immediately after childbirth, that is, the very next day after a significant event (in the absence of contraindications for physical activity). Fitball is one of these developments. True, if you have not done it before, for the first time it is better to go to a trainer who will be able to select for you a complex specially designed for the postpartum period. However, keep in mind one important nuance: this takes time. A variety of exercises on a fitball are easy, enjoyable, quickly restore your figure and at the same time train the muscles of the perineum.

1. Twisting. Sitting on the ball, keep your hands on the back of your head. Bend your knees. Rise up, twisting your body, while simultaneously lifting your shoulders and head.
2. Weighted twisting. While sitting on the ball, lift and lower 1.5-kilogram dumbbells.
3. Sitting on the ball, roll so that it is under your back. Twist your body, raising your shoulder girdle.
4. Bridge exercise over a fitball.
5. Jumping from a sitting position on a ball.
6. Lying on the floor, put your feet on a fitball. Bend your back, lift your torso up.
7. Lie on the ball so that your face is down and your toes touch the floor. Bend your arms at the elbows and clasp them behind your head. Raise your shoulders, bend back, without straining your neck.

Choose any exercises on the ball: all of them, if performed correctly and regularly, will be very useful for you. With them you will quickly regain your former slim and beautiful shape.

For the chest

1. Classic push-ups.
2. Stand facing the wall. Place your hands, bent at the elbows, against the wall (approximately at chest level), and begin to press on it. Feel the tension in the pectoral muscles.
3. Join your arms, bent at the elbows and positioned in front of you, into a lock. Press your palms against each other with all your might.
4. Raise your arms to shoulder level, clasp your left elbow with your right hand (and vice versa, respectively). Tilt your head forward and press your forehead as hard as you can into your folded hands.
5. Place your feet shoulder-width apart and make circular movements with your hands back and forth.
6. Raise your arms above your head, press your palms together. Retract each elbow in turn as much as possible, without separating your palms.

For the press

1. The familiar exercise “bicycle” perfectly pumps up the abs after childbirth, allowing the abdominal muscles to once again become elastic and firm, as in youth.
2. Lie down, bend your knees. Press your lower back to the floor, clasp your hands behind the back of your head. Raise your head so that your chin does not touch your chest. Stay in this position.
3. Lie down, bend your knee, place the other ankle on the bent knee. Press one hand to the floor so that it is perpendicular to the body, bend the other, and place it behind your head. Bring the elbow of the bent arm to the opposite knee, without touching the chest with the chin.

For weight loss

1. There are many exercises for the buttocks after childbirth: as a result of regular exercises, they become elastic and beautiful, without a hint of orange peel or stretch marks. Stand straight, heels together. Tighten your abs, lower your shoulders. Exhaling, slowly lower yourself, spreading your knees to the sides. Stay longer. Inhaling, slowly rise.
2. An excellent exercise for losing belly fat after childbirth: stand up straight, place your feet shoulder-width apart, and lower your arms along your body. Lunge forward with your right leg, bending your knee until it touches the floor. The thigh should be parallel to the floor. Bend your left leg at the knee 90°C. Keep your back straight. Stay longer.
3. Stand near a chair and hold on to its back. Raise your left leg, make several swings to the right and left. Turn sideways and swing back and forth again.

For the spine

1. Sit up straight, cross your arms over your chest.
2. While sitting, clasp your hands behind your neck.
3. Turn your body to the left, to the right. Repeat 10 times.
4. Sitting, extend your arms in front of you and connect them. Hold this for 5 seconds.
5. Raise, without separating, both arms above your head as high as possible, and hold.

For the lungs

1. Lie down on the floor. Place your right hand on your stomach, your left hand on your chest. Slowly inhale through your nose, exhale through your mouth, through almost closed lips. Over time, the exhalation needs to be prolonged.
2. Bend your elbows, rest them on the bed, raise your chest as much as possible, inhaling. Lower yourself back down, relax, exhale.
3. Grasp the head of the sofa or bed with your hands, straighten up, press your legs tightly together. Turn in different directions. Maintain calm, even, rhythmic breathing.

For the pelvis

1. This exercise for the pelvis allows the bones to return to their original, prenatal position, which was disturbed when the baby passed through the birth canal. Sit on the floor. Straighten your legs or bend your knees. Moving around the apartment in such an unusual way.
2. There is an exercise after childbirth that is useful to do for pain in the tailbone, the cause of which is birth trauma. Lie on your back. Exhale, draw in your stomach, pull your knees to your chest.
3. Lie on your back. Tighten your buttocks and slowly lift them off the floor. Reach maximum height, hold. As you exhale, lower your buttocks and relax.

When choosing a complex, pay attention that you can do many exercises with your child, which is very convenient, because it is not always possible to find a free moment on maternity leave and devote free time to yourself, your beloved. However, try to perform gymnastics without the baby in order to avoid an unsuccessful turn or pinching. And the exercises themselves will be much more effective in this case.