During pregnancy the woman, as a rule, gains from 10 to 26 kg. It is the natural process necessary for the developing child. After appearance of the kid on light any mother wants to have the tightened and elastic belt again. How to restore the got out of shape and to pump up the press after the child's birth?
Instruction
1. Process of restoration of the figure after the delivery can take the long time, but it is impossible to begin intensive gymnastics at once. The first trainings for muscles of the stomach are possible from fourth month after the delivery.
2. Begin occupations with warm-up: two minutes walk, alternating 1 minute slow and 1 minute the fast pace. Then you pass to the main exercises.
3. Lay down on the back, bend legs in knees, the foot together. Relax muscles of the stomach and press the waist to the floor. Tuck the stomach in and hold it in such situation how many you will be able, without holding the breath. Then weaken the muscle tension, Repeat exercise.
4. Lying on the right side with the support on the forearm, rest the left hand against the floor, raise the basin. Be late in such situation for 20 seconds. Execute 3 series for each party with 30-second pauses.
5. Lying on the back, press the chin to the breast, bend knees by 45 degrees, raise legs up, put hands for the head, rest elbows against knees. Without moving, you press elbows on knees, and knees on elbows within 20 seconds.
6. Lay down on the back, put hands under buttocks, lift and extend legs. On the exhalation strain muscles of the stomach and tear off buttocks from the floor, stupnyam reach for the ceiling. Execute 4 series till 10-15 of rises. If to you it is too heavy, perform exercise, tightening knees to the breast.
7. Lying on the right side, lean on the forearm, rest the left hand against the floor. Lift the top part of the trunk. Return to the home position and start over again. Execute 4 series till 15-20 of movements for each side.
8. Lay down on the back, you hold legs perpendicular to the floor, slightly bend knees, hands behind the head. On the exhalation strain stomach muscles to lift the basin and to raise the top part of the trunk towards knees. Execute 4 series till 15-20 of movements.
9. Make bendings: get up on all fours, knees on the floor, cross legs. Rest hands against the floor, the back remains the straight line. Bend hands, falling to the floor, then straighten hands. Repeat 8 times.
10. Begin occupations with simple exercises, passing to more difficult in one or two months after the beginning of trainings. Carry out the complex 2-3 times a week.