Pregnancy and childbirth - a tough test for the female figure, especially women suffering stomach. Muscles lose their tone, there is excess fat. And if the latter can be dealt with through diet (which, incidentally, is not strongly not recommended to nursing mothers), the elasticity of the muscles to help restore only specific exercises for the press
Exercises for the press: a flat stomach and wasp waist - easy!
During pregnancy and childbirth in the female body is the global restructuring at all levels. This hormone storm, and changes in metabolism
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. There are changes in muscle mass, muscle tone. It is quite natural consequences of the implementation of one of the most important functions of the female body - fertility. Of course, even in trained athletes from the former flat stomach muscle definition by itself does not return. Necessary exercise for the press after giving birth.
When can I start a welcome correction of the abdomen
It is believed that after a natural childbirth can begin training in about three months. In the case of births by caesarean section is better to avoid stress on the abdomen four months.
In recent years, doctors advise nursing mothers not to start intensive training to the moment when the baby starts getting meat Lure
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Unfortunately, fewer and fewer young mothers are able to breast-feeding: the milk is lost in the first months after birth, and children are not located in the breast milk of necessary substances that serve as the basis of immunity
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. Some women exercise violate lactation, so those who have the good fortune to breastfeed, it is better not to risk it and wait six - seven months.
During this period, helpful walking, swimming, jogging at a low pace and very long distances. It is important not to dismiss yourself, do not overeat, do not get involved in fat, sweet, flour, fried.
Postpartum Recovery Program figures
Those who are serious about the full restoration of the figures, it is necessary to be patient and take a sober look at things. Since then, as a young mother start training, it will take at least six months, and most likely year for the recovery phase, which will need to eliminate excess body fat and to lay the foundations of solid muscle. Only after this we will focus on the formation of "cubes" of the press.
Nothing is impossible, but we must understand that there are no miracles, only the results of hard work and a positive attitude.
The reduction phase is more effective when runs in the fitness club, but two times a week - it's too little to achieve success quickly, and visit the club at least four times a week, not every mother can afford.
Ideal lesson every two days in the club and five - at home, on their own. This mode allows you to regularly consult with an instructor who will prepare and adjust the sets of exercises depending on success or failure. However, implementation of such an intensive program requires extraordinary willpower.
Features postnatal exercises for the press are not some special exercises and a smooth and gradual increase of loads, the right combination of systems for the top, middle, bottom, side and serratus muscles.
The whole point is not to "overdo it" does not discourage herself hunt for classes and, at the same time to train intensively and successfully.
The first exercise
If the birth went without complications, then start to exercise, you can usually have a couple of weeks after the birth of the baby. If it was done by Caesarean section, this period may be increased to six weeks. However, in any case, it is useful to consult a doctor.
To complete the exercises is to acquire a large inflatable ball - and then it is useful for exercises with the child. With the ball can perform, for example, such an exercise. Lie on the floor on his back, put his hands along the body, push the ball between your feet. We must now lift the straight leg with the ball up as high as possible, keeping your lower back on the floor. It should stay in this position, and then lower the leg, but not to touch their sex. Exercise should be repeated ten to twenty times daily.
Another exercise ball: lie on your back, legs bent at the knees and put on the ball and his hands crossed over his chest, his right hand on the palm of his left shoulder and his left hand - on the right. Now you need to raise your head and shoulders, chin, trying to reach the knee. Loin is not to be opened from the floor. Exercise helps strengthen the upper press.
The third exercise ball. Starting position - lying on his back on a hard surface, legs extended, arms stretched behind his head, too, in the hands of the ball. It takes the same time to raise their hands, upper body and legs straight, as if to add up in half and clamp the ball between your ankles now. Then return to the starting position and repeat the exercise to the ball was now in the hands. To get started, simply ten repetitions, with time their number should be increased to thirty.
More complicated exercises
When the abdominal muscles get stronger enough, you can move on to slightly more difficult exercise. Furthermore, it should increase the number of repetitions of each exercise. Of course, young mothers can not always afford to allocate to school at least half an hour. In this case, to engage gradually, but several times a day. And effective exercises sometimes enough just to repeat three to five times to the stomach back in shape.
Starting position - lying on his stomach, legs straight, arms extended forward. We need to raise both arms and legs, limbs are parallel to the floor and stand still in this position for ten - fifteen seconds. Then lift the legs higher, without bending their knees, and then stand still for ten to fifteen seconds. This is followed at the same time lift the left arm and right leg, then the other way around, right arm and left leg. Exercise is carried out at a slow pace for a minute, and then for twenty to thirty seconds - at a rapid pace. Legs and arms during this time should not touch the floor. Exercise helps to strengthen the abdominal muscles and lower back.
Another difficult exercise great tightens obliques, upper and lower press. Starting position - lying on his back on a hard surface, hands spread out to the sides, legs straight. It rose slowly straightened his legs, that they form a floor angle of ninety degrees, then the serried straight leg fall to the right. Loin thus should be pressed against the floor. Further, without opening the legs, they must be repositioned to raise and lower the now on the left side. Beginners are unlikely to succeed to do the exercise more than five times, but over time the number of repetitions should be brought up to twenty.
In general, any abdominal exercises can be complicated if you use dumbbells or weights. For example, the use of the weighting for the feet during exercise on the lower part of the press, increases the effectiveness of training and allows you to achieve the desired results in less time.