During pregnancy the woman's figure considerably changes. After the delivery there are natural processes of its restoration, but the former form returns not at once. This process can be accelerated, carrying out the certain set of exercises.
Instruction
1. First of all visit the gynecologist and consult when it is possible to begin to play physical education, sports or gymnastics. More others muscles of the stomach, hips, the basin, the lower back and also the bearing suffer from pregnancy and childbirth, but it is necessary to normalize them gradually. Keep in mind that muscles of the stomach are reduced independently in the first two weeks after the child's birth therefore during this period just be engaged in the kid and household chores – it quite enough. If you had difficult childbirth or Cesarean section, longer term during which exercises are undesirable can be necessary.
2. Right after childbirth it is possible to perform Kegel's exercises on recovery of muscles of the basin. Lay down on the back or on the stomach, strain muscles which are used to delay urination, and you hold 5 seconds, then weaken, again strain and so not less than 50 times a day. This exercise needs to be performed also standing, squating also in situation with the crossed legs.
3. For recovery of muscles of the stomach lay down on the back, squeeze densely legs and bend them in knees, the foot put on the floor. On the breath raise the stomach, and on the exhalation involve, having pressed the waist to the floor. Good impact is made by the following exercise: make the deep breath, on the slow exhalation pull in muscles of the stomach and hold them several seconds. It can be carried out in any situation, but holding the back directly.
4. Muscles of the lower back and hips become stronger raising of knees to the breast. Lying on the back, bend legs in knees, take one leg the hand and slowly pull to the breast, hold 5 seconds, release and weaken, and at the same time extend other leg parallel to the floor. Perform this exercise with other leg. Then attract both knees to the breast for 5 seconds and release legs separately. Repeat 10 times.
5. For complex recovery of muscles of the stomach, the lower back and hips lay down on the back, bend legs in knees, raise the leg to the breast, then straighten it, holding other leg bent. Repeat 10 times on each leg. It is possible to lift and lower also straightened legs serially.
6. To return the bearing, lean the back against the wall, having put heels in 10 cm from the plinth, lean against the wall the waist, pull in muscles of the stomach and the buttock, raise the thorax. The back has to be completely driven into the corner. Remember this situation and try to keep it throughout the day.