Set of exercises for weight loss after the delivery

Each healthy woman after the delivery has to make for herself obligatory sports activities. It will allow it to return former forms, having tightened and having strengthened muscles. In article it will be a question of the special exercises capable to provide weight loss and strengthening of muscles after the delivery.

When after the delivery it is possible to start sports activities

To decide on time when the woman after the delivery can play sports, the state of her health and health will help. At first she should visit the local gynecologist who will prompt whether the organism is capable to sustain physical activities without harm for itself.

There are some moments which will be prompted to you when it is already possible to begin to be engaged in the body and when time for this purpose did not come yet:

• if you have no postnatal depression and not strongly are tired of care for the kid, then it is quite possible to begin to train;
• it is impossible to be engaged if available postnatal allocations;
• during the 6 weeks period after operation of Cesarean section it is impossible to be engaged in exercises on a press;
• after Cesarean section only in 2 months, easy loadings, and more full-fledged trainings are admissible — in half a year;
• pregnancy and childbirth deform pelvic bones, a thorax, muscles of a back and a backbone a little — therefore, young mother after the delivery can feel some more weeks at loadings weak pains in the specified parts of a body;
• the beginning of the sparing occupations is admissible in one or one and a half months after the delivery (at a natural rodorazresheniye), and more concentrated study fitness is admissible already 3 months later;
• in a month later started trainings the woman over again has to visit the doctor to exclude microinjuries and internal gaps and also for confidence that in its organism everything is all right.

Important! At active sports activities the organism of the feeding woman produces the lactic acid changing taste of breast milk — it can serve as a reason for refusal of the baby of feeding by mother's milk. Therefore, the lactation period — not time for excessive power loadings.

What stock is required

We represent a selection of apparatuses which will be useful to the feeding mother for home trainings:

• the gymnastic rug — is intended for performance of exercises on a floor;
• dumbbells — help to tighten and train muscles of hands;
• shock-absorbers from latex in the form of loops (mini bands) — with their help are studied all muscles of buttocks;
• the fitball (soft ball) — pumps over all body, develops coordination and flexibility, strengthens sheaves and muscles;
• Dec — the multipurpose platform for aerobic fitness;
• TRX loops — will help to reach a beautiful bearing, to train flexibility and endurance, to reduce waist measurement;
• the shock-absorber — improves efficiency of exercises with body weight;
• the jump rope — helps to get rid of fat deposits on buttocks and hips and also it is considered the exercise machine for a cardiotraining;
• the gymnastic stick (bodibar) — with its help develops flexibility, muscles of hands and shoulders become stronger, the bearing is formed.

Program for weight loss of the house

We suggest to get acquainted with a complex of simple daily postnatal exercises for restoration of an organism.

We advise you to learn how to be restored after the delivery by means of yoga.

Exercise the first (it is carried out before food and preliminary visit of a toilet in the morning):

1. You get up directly, slightly bending legs, then you bend and rest hands against knee joints.
2. You take a deep breath and an intensive exhalation, pulling in a peritoneum as it is possible more deeply.
3. You hold the breath as long as possible.
4. You repeat up to 5 times.

The press stronger will help to do this exercise. It is carried out after the termination of postnatal allocations.

Exercise the second (the upper muscles of a press become stronger):

1. You lay down on a rug, straightening legs.
2. You raise hands perpendicular to a floor and you try to reach for them, tearing off shovels.
3. You are late in the raised position of a body as long as possible, you fall by couple of seconds and you rise again.
4. You repeat 6 times.

Exercise the third (muscles bark become stronger, the bearing, a condition of muscles of a stomach, neck, breast and back improves):

1. You get up in the provision of a level, having arranged a palm exactly under shoulders. You straighten shovels, you straighten and you strain legs. The body has to be located in the form of a straight line. Do not stoop and do not lift up a basin.
2. You are late in a level 1 minute (is possible less).
3. You repeat three-four times.

It is important! If mother for visit of a fitness studio has nobody to leave the kid, she can choose after consultation of the doctor and the fitness trainer for herself a suitable video complex and to be engaged in house conditions.

The fourth exercise:

1. You get up directly, you hold legs together.
2. You lift and straighten one leg parallel to a flooring, without throwing back the case back and without filling up a basin aside.
3. As long as possible you keep in such situation.
4. On each leg you do three repetitions, with alternation.

Read also, about yoga for normalization of a hormonal background at women.

The fifth exercise:

1. You lay down on one side and you straighten legs.
2. You extend the hand which appeared from above along the case, and you lean on lower and you tear off a basin from a floor.
3. Slowly you lower it down by 20 cm, without touching a floor, and then again you return the case in a straight line.
4. On each side about 20 movements are carried out.

The sixth exercise:

1. You lay down on a rug and you stand at attention.
2. You raise the extended legs on 20 cm from a floor, and you extend hands forward. You tear off the head and shovels from a floor, you hold a neck a straight line.
3. It is necessary to hold on in such situation to a poluminuta.
4. After a small respite you do 4 repetitions.

Learn about trainings at a diastase after the delivery.

The seventh exercise:

1. Lying on a rug, raise close legs vertically up, delay socks above. In a waist do not cave in and do not tear off a basin from a floor.
2. First it is possible to keep in such situation about one minute.
3. Later about ten circular motions by the raised legs clockwise and against it are admissible to make. Amplitude of the made circular motions has to be small.

Whether you know? During feeding of the child the woman without excess efforts loses in day up to one thousand calories whereas the ordinary sportswoman has to burn these calories in the gym at a 2-hour training.

Exercise the eighth (it is carried out for strengthening of muscles of a breast):

1. Get up directly, shoulders are straightened.
2. Do serial rotary motions by the straightened hands, amplitude of movements maximum back. Basin should not turn.
3. You make three approaches, everyone lasting half-minute.

Exercise the ninth (also intended for chest department):

1. Get up directly with the straightened shoulders.
2. Cramp palms before a breast (in 20 cm from it).
3. Squeeze palms so that breast muscles strained.
4. Hold hands in this situation up to 10 seconds.
5. Repeat exercise to seven times.

It will be interesting to you to esteem, about a set of exercises for weight loss of girls in house conditions.

Exercise the tenth (will help to strengthen a back, it is carried out on a fitball):

1. You lay down a basin on a fitball facedown. You rest toes against a flooring, you hold legs at shoulder length. You place hands behind the head, having parted elbows in the parties.
2. Cave in back and raise shoulders over a fitball.
3. Come back to initial situation.
4. During the occupation do not strain a neck, do not extend a chin forward and do not incline to a thorax. Legs and a basin have to remain motionless.

Healthy nutrition after the delivery

Quicker to be restored after the delivery, the woman should complement physical exercises with a balanced diet.

Important! As well as at incubation of the kid, young mother after the delivery should continue to eat and remember properly: she cannot begin to fight in the first two months against extra kilos, going on a rigid diet as its organism has to gain energy and strength at this time.

The daily diet of young mother has to consist from:

• milk;
• two-three portions (not less than 0.5 l) of products on the basis of milk — yogurt, kefir, curdled milk;
• cottage cheese products (cheese, cottage cheese) — 100 g;
• meat — 200 g;
• fishes — 200 g;
• eggs — 50 g;
• nuts;
• butter — 50 g;
• vegetable oil — 30 g;
• vegetables — 800 g;
• fruit — 500 g;
• bread — up to 500 g;
• rice and other grain;
• liquids — up to 2 l.

Useful tips

To derive the maximum benefit from exercises, mummy has to learn to organize them correctly. In it useful and simple tips will help:

• trainings have to become regular, is admissible to be engaged several times a day;
• the room for occupations has to be ventilated well;
• acceptable temperature condition in the room — 18–22 °C;
• movements need to be carried out smoothly, without making sharp attacks;
• it is necessary to be engaged on a firm surface;
• the clothes for exercises should not constrain movements;
• it is necessary to start exercises after visit of a toilet;
• it is possible to start occupations only after feeding of the kid;
• each group of exercises needs to be accompanied with lying on a stomach — it will help to reduce its volume, and to a uterus — to be reduced quicker.

Whether you know? By means of occupations morning warm-up it is possible to increase self-confidence and a self-assessment as the regular physical activity helps to be convinced of the beauty and less crucially to perceive the forms.

As we see, all exercises described in article are simple performed by therefore regularly playing sports and eating properly, young mummy for short term will tighten the body and will improve health. At the same time it is important to it to remember that after consultation of the attending physician it has to decide on the beginning of exercises, commensurating the forces and opportunities.