The luckiest of you have lost about 8 kg of fluid during labor and should be able to wear those jeans that were before pregnancy. But most of us, including myself itself, leaving the maternity hospital in the clothes in which there were being pregnant, and looked as if there are 5 months pregnant and feeling of this, too, were terrible.
Even if you are with great enthusiasm keeping fit before pregnancy, most women still suffer similar problems after childbirth.
This exercise program for women who have given birth is based on my personal experience. I recently had my first child was born. With proper diet, light aerobic training and strength training these again I was able to "see your feet."
It does not matter how many pounds you gained during pregnancy. What's really important - your mental attitude. Do not lose hope, be an optimist. You may well regain its former shape, it's all in your hands. Do you have everything you need to restore the elasticity, beautiful body. If your figure before was not very good, but now is the time to make drastic changes in your lifestyle. Restore health and physical shape after childbirth is more difficult than to keep fit, but your perseverance and labor does not remain unpaid. If you have had normal delivery without complications, then proceed to the exercises can be as early as 24 hours after birth.
Note: Before you start watching and be sure to get a doctor's approval. In case of bleeding, dizziness, fainting, fever or trouble fatigue, consult a doctor immediately.
Rules
- Always start with light exercises, gradually moving to more complicated as you feel strong enough to do so.
- Start with a short 5-minute sessions throughout the day.
- Do not have to complete exhaustion of strength.
- In between exercises relax.
- Do not do lifts torso lifts both legs and lifts his knees to his chest during the first 6 weeks after delivery.
- Let your child also takes part in the sessions, put or put him on the side or on her stomach.
- Do not forget that domestic work is also part of your program of physical activity.
Exercises recommended to women after childbirth
(Starting 24 hours after birth and up to 6 weeks may be performed several times a day)
Exercise for the muscles in the pelvic area (helps prevent diseases of the urinary system, contributes to the maintenance of internal organs and the normalization of sexual possibilities)
In order to detect the target muscles, imagine if during urination you want it to stop suddenly. These muscles have to strain and performing this exercise. Lying on the floor, straining muscles, hold in the contracted state for 5 seconds, relax. Try to do 5-10 reps per exercise. This exercise can be done several times a day.
Twisting of the pelvis (Strengthens the stomach and buttocks)
This exercise can be done standing near a wall or standing on all fours, drawing on his hands and knees. Stand with your back to the wall, knees slightly bent. Squeeze your buttocks and using the power of the abdominal muscles, press your lower back against the wall. Hold for 5 seconds.
If you do this exercise standing on all fours, then you should twist your pelvis toward the edges (imagine if you click on the navel). In this position, the pause for 5 seconds. Repeat 5 times. Total for the day perform 3 times.
Lifting head (Strengthens abdominal muscles)
This exercise is performed lying on the floor, knees bent, buttocks clenched. Reducing abdominal muscles, rests his back on the floor. Raise your head, relax your muscles. Repeat 5 times.
Slip feet (Studied abdominal muscles, thighs and buttocks)
Starting position - lying on his back, legs straight. Bend the right knee, gently lift the leg, then place your right foot on the floor. Bent leg to tighten the buttocks, lower back at the same time should be pressed to the floor. Return the leg to the starting position. Repeat the same left foot.
First, perform 2-4 repetitions of each leg, gradually increasing the number as long as you will not be able to easily do 12 repetitions. After three weeks, you can change a little this exercise. Lift the foot off the floor and then slowly and gently lowered.
Rotation of the ankle joint (Improves blood circulation in the legs and prevents blood clots)
Sitting on the floor or on a chair by rotating the legs in the ankle joint. Make 10 circles. You can rotate both feet simultaneously or alternately. Rotate the feet in both directions.
Stretching feet (Increases blood circulation in the legs and feet)
Starting position - lying on his back, legs straight, arms relaxed, lower back pressed to the floor. Pull the toes forward, stay in this position, then bend your foot. Repeat 10 times.
After many months you were swollen and inflated, stretching the foot to help improve blood circulation.
Deep breathing diaphragm (It helps to learn how to breathe properly and to remove tension)
Sitting on the floor, place a hand on her stomach. Breathe in slowly through your nose to the "1, 2, 3, 4" (feel as if this hand goes up). Hold the position for inhalation eight count, then exhale loudly on the lead to seven. Start with one set in two repetitions, gradually increasing to several sets a day.
Now, when you have a small child, have you feel tension? Try deep breathing.
Walking
All the housework can consider walking. Do not lie, try to move more.
If you had a Cesarean section
Even if you feel like it is can start a fitness program, listen to the advice of doctors. Doctors generally prohibit locomotor activity within 4-6 weeks. You are allowed to take the child in his arms, but you have to do ispo2000lzovat arm strength, not the press. In my situation, I was not allowed to move within 6 weeks. In the fifth week, I tried to vacuum, but I had to stop because of the severe pain and bleeding.
Nutrition
Proper nutrition is very important for you and your baby, especially if you breastfeed. Nursing mother is recommended to use an extra 500 calories a day, eat calcium and drink more fluids during the day to ensure the flow of milk. During this period, it is not necessary to reduce the consumption of calories, if you do not score too much fat during pregnancy. Only in this case the doctors allow a slight reduction in calories in your diet.
Remember that really matters is the type of calories you consumed. Eat as often as you want. Split meals throughout the day - it is always the best option. Fresh fruits and vegetables - this is a wonderful selection of products. If you drink juice, try to dilute it, otherwise you will consume too many calories.
Your diet should be well-balanced, because it affects your child's nutrition. In addition, the right food choices and help you regain the form itself. If you overeat during pregnancy, like me, hips and pelvic area will be a little hard to get back the original look.
Every day in your diet should be presented varied food. Control your fat intake, but do not get hung up too much on this issue. If you try to avoid fatty foods and you will be included in the diet more vegetables and fruits, it will happen by itself. Try to limit your intake of caffeine and avoid alcohol so that the milk is not harmful to the child.
To ensure that your diet has been a state of high and well-balanced daily choose foods from each of the following groups (as far as possible, give preference to low-fat products).
Protein (Contains amino acids - the building blocks of human cells): 2-4 times a day in the form of chicken, turkey, tofu, tuna, egg whites, yogurt, milk, cottage cheese, mozzarella cheese, fresh-water fish.
Fruits and vegetables (Containing a wide range of vitamins and minerals - A, E, B6, calcium, beta-carotene and a lot of other useful substances - to maintain healthy skin, cell growth, strengthening bones and eyes) 4-6 times a day. This could be spinach, carrots, peas, asparagus, beans, broccoli, brussels sprouts, zucchini, tomatoes, apricots, bananas, oranges, strawberries, etc. Eat fruits and vegetables of different colors, preferably green and yellow, because of the high content of vitamins in them.
Cereals (Rich in fiber, B vitamins, zinc, selenium and magnesium, are an excellent source of complex carbohydrates as an energy source): 5-12 times a day. This can be wheat, oats, barley, corn, rye, soybeans, peas and beans. Avoid foods prepared from refined grains like white flour products, because they do not have the fiber content and nutritional composition.
Water (Necessary for the normal functioning of organs, helps transport nutrients throughout the body, provides the softness of the skin, helps to eliminate toxins from the body and reduces the risk of urinary tract infection): 8-10 glasses a day. If you are breast-feeding, drink a large glass of water before each feeding.
Nutritional Supplements - A very important part of the rehabilitation program of health and fitness of young mothers. If you are breastfeeding, you should definitely take a multivitamin-multimineral complex to help your body recover. I took them because I thought it was very important for nursing mothers. But even if you do not breastfeed, the daily use of multivitamin multimineral supplement, will be a good addition to your diet.
In addition, when you stop breastfeeding, you can include some of the fat-burning supplements.
And you - once again attractive and sexy
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