If your doctor has allowed you to do fitness after childbirth, it is time to seriously engage itself - that is, to strengthen the muscles and fight recruited during pregnancy pounds.
Stubborn belly, or why curling is not always helpful
During pregnancy, the external abdominal muscles stretch and spending to make room for the increasing of the uterus. Even after delivery, when the uterus returns to its original size (regardless of whether you had a vaginal birth or caesarean section), between the muscles is a discrepancy. This traditional exercise for the stomach - twisting - can do more harm than good. When you perform a twisting, pressure is exerted on the tissue connecting the external muscles of the abdomen, which can lead to more of their divergence. It is therefore recommended to focus on the internal abdominal muscles and the transversus abdominis - that they support the uterus, as well as help prevent back pain
Back pain: Do not start the process
.
Coaching transverse abdominal muscles can be when you do anything - even when you are just sitting
. How? Sit up straight, pull your shoulders and lower abdomen
. Imagine that you have a corset that tightens your waist
. Do you want to - believe it or - no, but when you're sitting (for example, a child reading a story) or standing (changing diapers or cook gruel), straining the muscles in such a way, the stomach becomes more flat, and muscles - stronger
. Just a few days if you forget to do this exercise, your stomach will look much better
. If you are concerned that for the household chores do not think about exercise, pull your stomach and waist tie belt
. Each time you relax the muscles, pressures the belt will give you the command to pull the stomach
. As you can see, you can do fitness, not only in the gym
. In general, fitness - it's a way of life, an important part of which is a concern for the health of his own body
. To carry out this care can be anywhere
.
Posture
Correct posture
Posture - a few helpful tips for those who want to walk straight
At the same time strengthening the muscles of the back, too, it can be, doing daily chores. For example, wear a baby holding his side not, so that its basic weight on one hand (it does not benefit either the joints or muscles), and straight ahead. The child can play a stabilizing role and to be a reliable partner for your fitness. It does not pull the shoulders to the ears, and immerse them, and recovered slightly. Keep the child in this way for a long time can be difficult, but hold it at least a couple of minutes (for larger loads - at arm's length), and it will be a good exercise for the muscles of the trunk. In addition, frequent physical contact with the child helps to strengthen your bond, and just brings great pleasure.
Exercises for the belly
If you have given birth recently, before you perform these exercises, wait until the doctor tells you to exercise for you safe.
Exercise with your child
- Lie on your back and place your baby on his chest.
- Bend your knees and pull them towards your chest.
- Place your baby on her legs, hold it by the hand, and then lift your legs so that leg and child are parallel to the floor. Hips thus should be at right angles to the body.
- Lower the legs so that your feet nearly touched the floor, still holding the child's hands. Then lift your legs so that the lower leg parallel to the floor again.
- Repeat the exercise 10-15 times. Your child will enjoy the feeling of flying, and you effectively improve muscle tone.
Pair of scissors
- Lie on your back and stretch your arms above your head. Take hold of the leg of a table or chair sustained.
- Lift straight legs up so that they have formed with the body of a right angle.
- Straining abdominal muscles (especially the transversus abdominis), lower right leg so that it nearly to reach the ground. Keep this position for a few seconds, clutching his back on the floor.
- Lift the right foot, then likewise lower left leg. Do this exercise 10 times each leg.
Cardio exercises
Cardio exercises are absolutely necessary to lose weight after giving birth, but it does not mean that they need to devote several hours a day. Simple cardio-load, perfectly burns fat - fast, energetic walking. You can walk with a stroller, the main thing - keep your back straight and do not forget to tighten the abdominal muscles. To further increase the heart rate and burn more fat, walk at different speeds: two minutes - very quickly, two minutes - of moderately-fast, two minutes - slowly, and so on.
Also very effective strength training, but they need to get a doctor's permission - if postpartum too little time, they can be dangerous.
Try to give a cardio stress of not less than one hour a day it can be a time in a row, and the training duration of 10-20 minutes in the morning, afternoon and evening - when you are free time.
Fitness after childbirth: Recommendations
What do we have to do:
- Drink plenty of water to help the body eliminate toxins and facilitate the movement of fiber-rich foods through the digestive tract.
- Eating fruits and vegetables that contain a lot of water, such as oranges, tomatoes, watermelons, cucumbers and celery - they are soft natural diuretics.
- Eating foods rich in potassium, such as bananas
Bananas: the benefits and harms health
, Spinach, apricots, since the mineral prevents the accumulation of large amounts of sodium in the body.
- There are slow; When you eat fast, you with food you swallow air, which causes increased gas and bloating.
What not to do:
- Drinking carbonated drinks, which also become a cause of bloating and gas production.
- There are a lot of cruciferous vegetables (such as broccoli) before being put on a slinky dress - they cause bloating and outfit because of this can be looked at very well.
- Eating foods high in salt, which causes stagnation of water in body tissues.
Clothing - which should be avoided
Maybe you are just starting to do fitness after childbirth
Fitness after giving birth - only with the permission of the doctor
But you probably want to look good now. Avoid the following types of clothing:
- Blouses, shirts, T-shirts tucked into pants or skirt - this underlines the stomach.
- Clothes too large. Maybe you think that the clothes three sizes too more than necessary, you will look slimmer, but in fact these outfits you to complete, especially in the waist area.
- Top with empire waist combined with A-line skirt. This ensemble body will look perfectly round.
Article Tags:
- the basics of fitness,
- weight loss after childbirth
