Pregnancy and childbirth make significant changes to the woman's figure. The excess fat on hips and waist which is sticking out stomach and the extended muscles can cause serious discontent with the appearance young mother and even to lead to depression. To return itself to form, it is necessary to carry out physical exercises and to nurse the child.
Instruction
1. First of all consult with the obstetrician-gynecologist observing your pregnancy. Find out whether you can do physical education, gymnastics and different types of sport and when it is necessary to begin. Perhaps, the course of pregnancy and childbirth has imposed certain restrictions in respect of physical activities. Besides, in the first 2-3 weeks after the birth of the kid give yourself rest and allow organism to be restored naturally.
2. Choose the exercises suitable for you and the solving your problems with figure, and carry out them daily. Do not try to achieve fast results and begin from 5-7 minutes a day, then increase duration of occupations. Carry out each exercise on 2-3 times, gradually bringing their quantity to 10.
3. For example, exercise on restoration of bearing will help to get rid of stoop. Get up about wall so that your heels were from it in 10 cm. Lean against wall waist, buttocks, shovels, nape and raise thorax that all upper back has been driven into the corner. Then take couple of steps forward, remember this situation and try to go so during the day.
4. Muscles of stomach and lower back can be recovered, carrying out basin inclinations. Lay down on back, bend legs in knees and put foot on floor. Make deep breath, lift basin, on exhalation pull in stomach and press waist to floor.
5. The following exercise which can be carried out in any situation helps to strengthen stomach muscles. Make breath and, slowly exhaling, at the same time pull in stomach and hold it in tension several seconds.
6. Muscles of lower back and hips recover by means of pulling up of knees to breast and also lifting of legs. Lying on spin, slowly raise one knee and attract it to breast, extend the second leg and press to floor, repeat exercise from other leg. Then attract both knees to breast, lower on floor, extend legs and serially lift them up.
7. Effective remedy of reduction of figure in form – breastfeeding. The organism spends large number of calories for development of milk therefore the fat reserves which are saved up during pregnancy quickly burn down when feeding the kid breast. At the same time your food has to be balanced and various, but do not eat for two: so you not only will not get rid of extra kilos, but also will get new.
8. One more good way to get into condition – to go much on foot. Walk with the child as much as possible, you do not sit on shop, shaking carriage, and try to pass daily several kilometers (in the park, around school, etc.). You carry the kid in baby sling when you go to policlinic, on a visit, in shop: walking in combination with additional loading in the form of the child promotes burning of calories and helps to lose excess weight.