The famous actress and the TV host Ekaterina Strizhenova in one of the interview told about how she surprised doctors of maternity hospital, having begun to do exercises on the press already next day after the delivery. Obviously, Ekaterina achieved the: despite the birth of two children, its figure remained on - maiden harmonious and tightened. To recover the flat stomach after the delivery – the feasible task for any woman. For this purpose it is necessary to be engaged and choose effective exercises regularly.
Instruction
1. Remember the basic principles of trainings. Begin occupations with short and easy exercises and add loading gradually, taking into account the health. Short series of exercises are several times a day more effective than the long training once a day. Precede exercises by warming up, and finish with the extension, avoid performance of fast exercises, prefer to them slow. Between exercises make pauses, don't carry out more than what is recommended even if you feel that you can. Finish exercises before fatigue appears, differently because of muscle pain you will be forced to skip classes next day. Within six weeks after the delivery it is impossible to carry out pulling up of knees to the breast and also the raising of two legs at once.
2. In the first day after the delivery begin to practice deep diaphragm breath. Lay down on the back, put palms on the stomach. Make the deep breath through the mouth, feeling as the surface of the stomach rises. Repeat 2 - 3 times.
3. Three days later after the delivery it is possible to start more serious exercises. To modify the divarication of recti, receive the home position, lying on the back. Cross hands slightly higher than the level of the navel. Fingers try to attract direct muscles of the stomach in the correct position. On the breath raise the head from the floor. Exhale and fall to the home position. Repeat exercise 3 - 4 times a day. If you were lucky not to earn the divergence of direct muscles during pregnancies or later of how you will modify this shortcoming, you pass to exercises to the training: carry out lifting of the head, bending of legs in knees, twisting of the trunk. Such exercise is very effective. Take the initial position lying on the floor. On the breath raise the head and shoulders so as if you try to sit down. Fall to the home position. Repeat exercise 3 - 4 times, gradually increase the number of repetitions up to 12, and then and up to 24.
4. Consult to the gynecologist about time of the beginning of active occupations. After it is authorized to you, choose for yourself the suitable system of exercises or continue that which was applied before pregnancy. Record in specialized group of postnatal exercises in the fitness center will also be the good step to resumption of active sports trainings.