Exercises after childbirth: gymnastics for nursing mothers
During pregnancy, the figure of a woman undergoes great changes. Extra pounds appear, the skin stretches, stretch marks appear on it. After birth, the skin, especially on the stomach, becomes very flabby and outwardly scares a woman, because in her subconscious mind immediately begin to be postponed not the best thoughts about his figure. She begins to believe that the sagging belly and stretch marks will now be her eternal "companions" of life, and her sexuality has left her once and for all.
However, this is completely wrong. If you begin to exercise regularly after childbirth, then there can be no doubt that the sagging belly will remain with you forever. This is a temporary phenomenon caused by the stretching of muscle tissue during pregnancy and childbirth. Therefore, they can easily be restored with the help of easy restorative gymnastics.
When can I do gymnastics after childbirth?
Naturally, immediately after birth, even easy gymnastics can not be done, because the body is in a stressful state and is trying to regain its strength after the experience of childbirth. Therefore, any physical load the first 4 - 10 days is contraindicated.
Before starting the exercises aimed at strengthening the muscles of the abdomen, thighs and buttocks, it is necessary to visit a gynecologist who after examination will tell if your body is ready for physical exertion or not.
According to the rules, if the birth was successful, without tears and nasesechek, seams are not superimposed, then you can play sports after 10 to 14 days. If the birth was complicated, there were breaks and a lot of stitches were applied, then the woman would have to wait about 2-3 months to perform gymnastics.
In the case when the birth was not natural( cesarean section), physical exertion can be started only 5-6 months after delivery. This is due to the presence of sutures on the anterior wall of the peritoneum, which, when performing physical exercises, can disperse, resulting in the formation of scars.
In any case, you must first visit the doctor, since each organism is individual and requires different recovery times.
Do I need to follow a diet?
There is no question of any diet if you are breastfeeding your baby! All the nutrients your baby receives exclusively from your milk, which is produced by your body and which includes everything that you ate. Therefore, cutting your diet, you automatically cut your baby's diet. And you can not do this categorically. So at this age he most of all needs vitamins and other micro and macro elements.
If you have gained a lot of extra pounds during pregnancy, it is recommended to adjust the diet for weight reduction. It must be rational and balanced. The diet should be dominated by "light" foods - fruits, vegetables, dairy and sour-milk products, etc.
If for some reason you do not feed your baby, then in a month you can sit down on any diet that suits you best. The main thing is to let the body gain strength after giving birth. And this requires a minimum of 2 - 3 weeks.
Exercises for losing weight after birth
The complex of exercises after childbirth is aimed at strengthening the pelvic floor muscles, which were most stressed when the baby was in the womb and passed through the birth canal. Therefore, by strengthening the muscles of the pelvic floor, you automatically strengthen the muscles of the abdomen, thighs and buttocks.
Exercises for postpartum recovery are best performed under the guidance of an experienced physical therapy coach, who, among other things, can be a midwife. If in your city there are special courses on restoring the figure, where you can walk with the child and exercise, be sure to sign up for them. This will allow you not only to get distracted from home troubles, which with the birth of the child has become very much, but also to regain its former forms.
Well, if there are no such courses in your city, and there is not a coach for physical therapy, then you can easily restore the lost figure at home. But first we remind you that you need to visit a doctor and only after receiving approval from him, to start performing exercises after delivery for weight loss and recovery.
So, let's get started. Therapeutic exercises include 6 exercises that are aimed at strengthening the muscles of the hips, buttocks and abdomen. You will have a maximum of 40 minutes to complete them.
Exercise for the hips
This exercise at first glance seems simple. However, it is rather difficult, so do not rush, you need to do it slowly, before each time making a short break in 5 - 10 seconds.
Stand on your knees, hands stretch forward at chest level. Begin slowly to lower the upper part of the trunk down, sitting down on the heels of the boot. Then return to the starting position again.
Exercise for buttocks
To perform this exercise, you need to take a lying position. The legs should be stretched and the arms should be placed along the trunk. Now strain your toes, they should "look" at you. Do the same with your fingers.
After all the limbs are tense, begin lifting your head, shoulders and shoulder blades simultaneously with your lower limbs. Then return to the starting position. Such an exercise must be done at least 10 times in 3 sets, the break between which should not exceed 5 minutes.
The abdomen is the place that is most stretched for pregnancy and becomes flabby after birth. Therefore, it requires special close attention to yourself. Therefore, to strengthen the abdominal muscles, we will perform several exercises.
- Sit on the floor and cross your legs. Pull out your arms at the chest level and, too, and cross, as if something is hugging. The back should be flat. Begin to make rotational movements - first one way, then the other. At the same time, keep an eye on the waist, it does not sag while you are leaning back.
- To perform this exercise, you need to take the following posture: sit on the floor, put your hands behind the trunk and lean on them. Legs bend in the knees in such a way that the angle of 90C is obtained. Pull your knees towards yourself and turn to the left - you should see your feet. Hold in this position for a few seconds and go back to the starting position. Repeat the same, but only now turn in the other direction.
- This exercise is performed exactly the same as the previous one, only without support. Hands are kneeling this time and are in a relaxed state, that is, you should not use them as a support.
- Take the appropriate position: lie down on the floor, with your right hand grasp the right ankle, and put your left hand behind your head. Exercise is as follows: first with your left hand you need to reach the bent right knee, and then you need to change your hands and do it all with your right hand.
Exercises for the abdomen after childbirth should be performed several times a day, if you want to quickly bring your forms in order. But do not overdo it, do the exercises exactly as much as you have enough strength. Otherwise, the next day you will be very sick muscles, which will prevent you from taking care of the baby.