Many women who gave birth to the child become before a problem of disposal of excess weight: the fat which collected during incubation has negative effect on the cardiovascular system of a maternal organism and complicates its mobility. During feeding by a breast observance of a diet for the purpose of weight reduction is impossible as the organism of the baby has to receive a large amount of full-fledged nutrients for the normal growth and development. There is one more option — physical exercises which will help the woman to come to a form after the delivery quickly. In this article basics of physical education which can be engaged during the postnatal period and useful tips on their performance will be covered.
When it is possible to begin to do exercises after the delivery
Depending on how there took place childbirth, and existence of certain complications the period of the beginning of trainings differs a little.
Natural
If childbirth took place normally and young mother is in the normal physical state, then it is possible to be engaged in easy physical education from the second day after the delivery. In the first days the intensity of loadings and rate of their performance have to be minimum that the organism became stronger, but was not exposed to a stress.
Cesarean section
Existence of gaps, cuts, seams postpones the beginning of performance of exercises indefinitely. Any loads of an organism which underwent surgery can provoke emergence of complications. Usually the decision on physical activities is made by the attending physician of young mother. He has to define their starting number and frequency of performance.
Important! Besides classical gymnastics do gymnastics intimate. It promotes strengthening of muscles of a reproductive system, it is considered effective prevention of developments of stagnation in a uterus and hemorrhoids, saves from incontinence.
What exercises can be done for restoration
Today sets of exercises are developed for various groups of muscles and parts of a body. It is necessary to carry out such complexes daily, increasing the number of approaches each two weeks to achieve noticeable result. The simplest of these exercises are recommended to be included in morning exercises.
For a breast
During chest feeding the breast of young mother quite often droops and loses the elasticity. It is much simpler to keep health of a breast, than then to try to return it. The strong muscular corset will support the increased mammary glands and will give them the beautiful form.
We recommend to learn about trainings at a diastase after the delivery.
The recommended exercises:
- Push-ups are the simplest exercise which will not take away a lot of time. Begin with 5–6 push-ups a day, increasing quantity by 2–3 units weekly.
- Get up at a wall, rest against it palms and, gradually bending elbows, with a force push a wall. If all of you do correctly, muscles of a breast will be strained. Do this exercise within 15 seconds.
- Become directly, widely open hands flush with shoulders. Without changing the level of raising of hands, undertake one hand a forearm of other raised hand. Incline the head forward and lean a forehead against a forearm. Within 15 seconds hold this position. Repeat exercise for other hand.
- In a standing position make 15 rotations hands on each hand — at first forward, and then back.
Whether you know? In 2012 the female resident of Poland by the name of Joanna Kryshtonek learned that she will become mother of triplets. Premature birth began on the 20th week of pregnancy, and the first kid was born the dead. To keep the remained two babies, doctors artificially delayed pregnancy within the next two months and supported the woman in labor in lying situation. Childbirth took place normally, and the remained twins were born exactly in time.
For a back and a backbone
The following set of exercises not only strengthens an organism and promotes weight reduction in house conditions, but also develops flexibility.
- Sit down exactly, cave in in a waist, cross hands before yourself and serially deploy the case to the right, to the left. Do this exercise smoothly not to injure a back. Make on 10 turns in 2 approaches.
- Close fingers of hands, bring them for the head and make 10 turns by the building to the right and to the left, alternating the parties.
- Sit down directly. Put hands palms to each other, extend them before yourself. Raise hands and last them up, yet you will not feel tension of muscles along all back. Hold this situation within 10 seconds.
- Sit down on a gymnastic ball. Cross hands and put them on occipital area. Bend legs, put emphasis on them. Slightly rise on a fitball and turn the case in one, in other party. Make 5 twisting on each party.
Important! You sit on a fitball (gymnastic ball) as often as possible, whether it be charging or just free time at the computer. Regular use of this ball saves from problems with a backbone and strengthens a crotch.
For legs and buttocks
To return to buttocks a beautiful form after the delivery, rather regularly to find time for the following exercises:
- Place legs at distance of 40-45 cm from each other. Develop feet so that them they stood a little clumsy. Cramp shovels, straighten a stomach and sit down as if you sit down on a stool. Knees have to remain in a starting position, and buttocks — to move back. Slowly rise from squat and squeeze buttocks. Make 2 approaches on 10 squats.
- Become directly, bend a leg and undertake its foot a hand. Pull a leg foot to a buttock, remain in this position for 15 seconds. Repeat the same exercise for other leg. Make 5–7 pandiculations for one approach.
- Place a foot at distance 25–30 cm from each other. Pull in a stomach, straighten shovels. Step one leg forward, sit down so that knees formed a right angle. Smoothly rise and repeat the sequence for other leg.
Get acquainted with the main technicians and rules of squats.
For hands
Besides push-ups from a floor, there is a huge number of types of the physical activities capable to remove excessive completeness of hands:
- Weighting compounds will be necessary for you. If on 500 g you have no dumbbells, fill with water half liter plastic small bottles. Take weighting compounds, become directly, lower hands, but do not weaken. Inhale as it is possible more deeply, on a breath bend hands and lift weighting compounds to the level of shoulders. Wait 3 moment and lower them back. Execute 15–20 rises in two campaigns.
- Lean hands against a floor before yourself, having placed palms at distance of 40-45 cm from each other, cross anklebones. Make 10–15 push-ups, then have a rest and repeat approach. This exercise is considered preparatory to push-ups from a floor.
- Become directly, raise one straight arm, lower other straight arm. Make 3–4 vigorous moves, then change hands and repeat exercise. Execute 5 approaches on 4 moves each hand.
Learn how to be restored after the delivery by means of yoga.
For stomach muscles
As the area of a stomach was exposed to the most considerable loading during incubation, it is necessary to train her especially carefully. To be restored it will turn out much quicker if to pay attention to a training of muscles of a stomach daily, carrying out the following exercises:
- Fall by all fours. Round a back an arch on a deep breath, then be straightened, cave in in a waist and make an exhalation. On a breath hang the head down, raise shoulders as above to ears is possible. Make on 7 deflections in both parties.
- Lay down on a stomach. Rest against a floor fingers a foot and palms, lift yourself in a level. Cramp shovels, pull in a stomach, you breathe slowly and superficially. Hold yourself in a level within 30 seconds. Have a rest and execute one more approach.
- Sit down on edge of a steady chair. Rest one hand against its back, bend legs, and then extend them before yourself. Detain this pose for 10 seconds, smoothly lower legs back. You watch that the stomach at the same time was not stuck out, and the waist remained bent.
Useful tips
Knowing subtleties and cunnings of performance of exercises, you will reach their maximum efficiency and will see positive result in a month of regular trainings:
- Find time for physical education daily, whenever possible — several times a day. Be engaged not longer than ten minutes that the physical activity was to you for pleasure.
- Carry out complexes only on a firm surface — on a bed without mattress, on a floor with a gymnastic rug.
- Carry out exercises smoothly, not breakthroughs to avoid unnecessary injuries.
- In ten minutes prior to occupations properly air the room in which you will be engaged.
- Put on free, light clothes from natural fabrics which will not constrain your movements and will absorb sweat.
- You descend in a toilet before beginning to practise. Whenever possible breastfeed the baby that it was easier for you to move.
- Begin restoration with exercises for muscles of a stomach and a back, then pass to a training of extremities and lifting of a breast.
Whether you know? 70 years were executed to the most mature woman in labor in the world. The citizen of India by the name of Omkari Panvar passed through the ECO procedure together with the spouse and in 2008 gave rise to twins. Babies slightly more than a kilogram everyone weighed, but were recognized as absolutely healthy.
Exercises after the delivery is an easy way to get rid of extra kilos without harm for own health and health of the kid. Enough exercises which are directed to study of different groups of muscles is at the moment developed. Train the body gradually, you pass from simple exercises to those which demand considerable tension. Regular trainings by sport will help you to gain good shape and to strengthen health after the delivery.