How quickly to gather in the drooped stomach after the delivery: effective stomach exercises

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Each woman after the delivery worries concerning a condition of the figure. The special concern is caused by stomach muscles which during pregnancy very much stretch. How to return a former flat tummy and when it is possible to start stomach exercises — these and other questions we will consider in article.

Myths about a stomach after the delivery

Doctors claim that the body of the woman was recovered after the delivery, 1.5-2 months are necessary. However restoration does not mean weight loss and finding of former forms at all. Really, some ladies need to do nothing to return a former flat tummy and elastic buttocks.

It first of all concerns young mothers who to and during pregnancy actively were engaged in physical exercises. However quite large number of women suffer because after the delivery face the drooped stomach muscles, ears on hips, extensions and orange-peel.

They convulsively try to find information on how to correct everything, resort to different methods. There are several myths about a stomach after the delivery.

For certain will interestingly read you how to be restored after the delivery by means of yoga.

We suggest you to get acquainted with them and their dethronement:

After the delivery the stomach any more will never be flat. Of course, this statement is false. Really, for some time muscles will still look drooped, stretched. However the tone will surely be restored. It is possible to reduce the restoration period by means of sports activities.
The giving birth women have extensions on a stomach. Actually, extensions appear during pregnancy from behind severe stretching of skin. After the delivery they become less noticeable because the tension decreases. Many women manage to avoid extensions, greasing integuments with the moisturizing creams, resorting to a contrast shower, doing gymnastics for pregnant women, eating properly.
It is possible to gather in a stomach swing of a press. It is not absolutely right as the main condition that the stomach left — reduction of a fat layer. And as it is locally impossible to burn fat, it is necessary to carry out complex trainings which lead to reduction of a fat layer on all body. Trainings alone for direct muscles of a stomach will not make it flat.

When it is possible to start trainings after the delivery

To women who gave birth in the natural way without gaps and cuts of a crotch, it is possible to start physical activity, 6 weeks later after the delivery. During this time blood allocations from a vagina will stop, the organism will get stronger a little, internals will return to the places, the uterus will return to the former sizes.

When carrying out an epiziotomiya (section of a crotch) to the woman to play sports it is possible to begin a little later, 8–10 weeks later. If the woman gave birth by means of Cesarean section, then it is better to postpone occupations until the moment when the child is 4–6 months old.

Important! To visit gym, yoga, to play sports in house conditions after an epiziotomiya and Cesarean section it is possible only after permission of the gynecologist.

Before passing to serious training, it is necessary to prepare not less than a month a body by performance of simple warm-up exercises in house conditions. Sharply it is impossible to start occupations, it can do much harm to an organism and provoke reduction of amount of milk.

Effective exercises for a stomach

The selection of a set of exercises which are developed for muscles bark is given below, are designed to bring up them and to make beautiful a stomach after the delivery. They can be carried out in house conditions.

Learn more about exercises at a diastase after the delivery.

Twisting

Technology of performance is as follows:

To accept a prone position.
To bend knees.
To place palms on shoulders, having crossed hands on a breast.
To carry out raising of a torso by 45 degrees, without tearing off a waist from a floor.
To record situation for several seconds.
To return to an initial position.

The number of approaches — 3–5. The number of repetitions — 10–20.

Diagonal twisting

Step-by-step process:

To accept a prone position on a back.
To put hands for the head.
To raise legs.
To carry out bending of the right knee and rapprochement with it of the left shoulder.
To carry out bending of the left knee and rapprochement with it of the right shoulder.

The number of approaches — 3–5. The number of repetitions — 10–20.

Return twisting

Exercise is carried out as follows:

To accept a prone position on a back. Hands to arrange along the case.

Important! In the first months after the delivery it is impossible to do exercises with weighting. It can provoke uterine bleeding.

To raise legs and to bend slightly in knees.
To do raising of a basin, straining press muscles.
In the top point to fix a position for several seconds.

The number of approaches — 3–5. The number of repetitions — 10–20.

Book

It is necessary for the correct performance of exercise:

To accept a prone position on a back with direct legs.
To place palms for shoulders with an emphasis in a floor or to extend behind the head.
On an exhalation to make synchronous raising of legs and the case.
To record a position for several seconds.
On a breath to return to initial situation.

The number of approaches — 3–5. The number of repetitions — 10–15.

Bicycle

Process is as follows:

To accept a prone position on a back.
To raise legs up, having bent them in knees.
To carry out the movements imitating driving not the bicycle.

Exercise duration — 2–3 minutes.

Level on elbows

Do exercise thus:

To accept a prone position facedown. An emphasis — on elbows, forearms and socks of legs.
To carry out retraction of a stomach and tension of buttocks.
To make assignment of shoulders back and pulling of a body in a string. Hands have to be at right angle.
To record a position for several seconds, at the same time the top to last up, and heels back.
To return to an initial prone position.

Important! At development after the delivery a diastase of direct muscles it is necessary to consult with the doctor concerning what exercises can be done. The majority of exercises on a press are forbidden.

The number of approaches — 3. Exercise duration — 30 seconds.

Side level

Technology of performance:

To accept a prone position on one side with the emphasis on an elbow. Completely to place a forearm on a floor.
To strain a press and buttocks.
To carry out raising of hips, having extended a body in a string.
To record a position for half-minute.
To return to initial situation.
To repeat, having accepted a prone position on other side.

We advise to esteem how to pump up a press by means of dumbbells.

The number of repetitions — 3–4.

Birch

It is necessary for performance of exercise:

To accept a prone position on a back with the hands extended along the case.
On an exhalation to carry out bending of knees.
To tear off a basin from a floor, supporting him by hands.
To extend equal legs up.
To set a chin against a breast.
Emphasis — on a nape, a neck, shoulders, elbows.
To record situation as long as possible.

The number of repetitions — 3–4.

Moves of legs lying on a floor

Exercise is carried out thus:

To accept a prone position on the right side with the emphasis on an elbow and a forearm.
To carry out smooth raising of the left leg against the stop.
To fix a leg in the top point for several seconds.
To repeat in a position lying on the left side with moves the right leg.

The number of approaches — 3–4. The number of repetitions — 10–15.

Pelvic rises

Step-by-step process:

To accept a prone position a back down with the bent knees.
To strain muscles of a press and to draw in buttocks.
To raise a basin.
To record a position for 10 seconds.
To return to initial situation.

Examine the best static stomach exercises.

The number of approaches — 3–5. The number of repetitions — 10–15.

Bird

Technology of performance:

To adopt the provision on all fours with the emphasis on palms and knees. The back has to be a straight line, the eye is turned down.
To strain a press, to cramp shovels.
On a breath synchronously to carry out raising of the left leg and right hand so that they together with a back created a straight line.
To record a position for several seconds.
On an exhalation to return to an initial position.
To repeat the same with the right leg and the left hand.

The number of repetitions with each hand and a leg — 5–6.

Vacuum

It is necessary for exercise:

To accept a prone position with the bent knees and the made helpless gesture. Feet have to stand on a floor completely.
To make several breaths and exhalations.
It is deep to inhale, and then gradually completely to let out the air from lungs, pulling in a stomach.
To record situation for 3 seconds.
To make a breath. To adjust normal breath.

The number of repetitions — 10. Exercise can also be done standing and sitting.

Video: technology of performance of exercise vacuum

Correction of food — a basis for recovery of muscles of a stomach

For certain for many ladies will become opening that the ideal tummy will not manage to achieve only trainings. Burning of kilocalories will be effective only at a combination of correction of food and physical activity.

If the woman pays attention only to exercises, but will ignore need of a diet, then the risk that it will pump up direct muscles of a press under a fat layer is high. As a result the stomach will not decrease, and will become visually more dense.

Whether you know? The most elderly mother in the world is the female resident of India Omkari Panvar. Thanks to artificial insemination she managed to give birth to the boy and the girl in 70 years.

Correction of food first of all has to be directed to reduction of amount of the consumed plain carbohydrates. That is to a minimum the consumption of sugar and sweets, pastries, fat, fried products has to be reduced.

It is necessary to enter as much as possible cellulose into a diet. The menu of the given rise woman mainly have to make the dishes prepared by cooking, suppression, steam treatment. It is also important to eat food fractionally — 5–6 times a day, small portions — on 250–300 g. The woman should drink much — on 1.5-2 l of liquid a day, excepting carbonated drinks.

Whether you know? It turns out in order that on a stomach cubes were visible, it is absolutely optional to swing a press. The direct muscle bark is by default divided into fastion. It is enough to some people to reduce quantity of a fat layer on a stomach. Average amount of fat which has to be present at a female body — 22–33%. That cubes became visible, it needs to be lowered to 18–22%.

Thus, return of beautiful shapes of a stomach after the delivery — a task hard, however feasible for each woman. It is impossible to achieve necessary effect exercises alone, an integrated approach in combination with dietary food is necessary.