The most effective physical exercises after childbirth. Therapeutic gymnastics immediately after childbirth

Pregnancy and the birth of a child are a great joy in the life of every woman. But this also means extra pounds, which is natural. Fitness after childbirth will help you get rid of belly fat and excess weight and return to your former shape.

Is fitness training necessary after childbirth?

Some time after giving birth, new mothers begin to pay attention to their figure. It happens that the gained kilograms do not go away on their own, and this causes a lot of trouble and a feeling of discomfort. It is possible to get rid of some of the excess weight during childbirth, but the remaining fat causes a number of inconveniences.

How quickly can a woman cope with extra pounds and restore former forms depends on the organization of nutrition and a set of exercises after childbirth.

A woman is allowed to start a simplified gymnastic set of exercises immediately after the baby is born. A special set of physical exercises is aimed at:

healing of sutures;
restoration of the uterus;
normalization of urination and stool;
restoration of the muscles of the perineum, pelvic floor;
figure restoration;
activation of metabolic processes;
mobilization of the body's forces;
maintaining a beautiful breast shape;
mood improvement.

Physical activity after childbirth helps better escape lochia, which means that the risk of complications is minimized, since the discharge does not linger in the uterine cavity.

Important: physical fitness It can be brought into good condition only with systematic exercise.

Performing exercises to recover after childbirth helps strengthen the vaginal walls, abdominal muscles, and reduce the volume of the hips.

Many new mothers are interested in information about how long to start and when to start performing such exercises.

If a woman gave birth on her own and no complications arose, then just a day after the birth of the baby, the happy mother can begin to perform the simplest physical exercise. But they should be done with caution. The purpose of such gymnastics is to lift your spirits, improve your vitality and prepare the body for more significant stress. The main principle of any training is a gradual increase in loads.

If a woman has decided that she needs exercises to restore her figure after childbirth, then she should first consult a doctor about when she can exercise. The peculiarity of the postpartum period is also manifested in the fact that there is an intensive influx of milk, tightening of the abdominal muscles, and the uterus quickly contracts.

To achieve maximum benefit gymnastics should be guided by certain important tips. Visit gym not necessary. Many of the exercises are easy to do in your home environment.

If the doctor allows, then you can start classes on the first day after giving birth.
Classes must be held every day. If strength and opportunity allow, then the complex can be performed even 2-3 times a day.
A flat surface is required for practice.
All exercises should be performed smoothly, sudden movements should be avoided.
The room in which classes are held must be thoroughly ventilated. Permissible temperature the room should be 18–20 degrees.
Clothes for gymnastics should be chosen that are comfortable and do not restrict movement.
Before doing fitness, it is recommended to visit the toilet.
You should start performing the complex only after feeding the baby.

If you don't neglect these simple rules, then the desired result from training after childbirth can be achieved as soon as possible.

Contraindications

However, a set of exercises after childbirth is not allowed for everyone. It is not recommended to engage in fitness:

After . You can participate in classes only with the permission of the doctor and no earlier than a month after childbirth.
If there was a perineal rupture. In such a situation, you will have to wait until the stitches are completely healed, because with intense exercise they can come apart.
If a woman receives various injuries, which may worsen during physical activity.
In the presence of chronic diseases.
In the event that after childbirth the body is severely depleted.

The presence of any factor from the list above is a serious reason to think about the advisability of fitness during this period. Each woman should choose a gymnastics complex after childbirth on her own, after consulting with a doctor or fitness instructor, who must allow it to be performed.

Kegel exercises

The Kegel complex helps strengthen the pelvic floor muscles. It is based on movements of squeezing the muscles of the perineum, due to which they are tightened and strengthened. Such gymnastics can also eliminate such an unpleasant pathology as urinary incontinence. Many young mothers have to face this problem.

Muscle contraction must be done gradually to avoid possible harm. If, as a result of performing such exercises, a feeling of discomfort arises, then the exercises cannot be continued.

The Kegel complex involves squeezing and relaxing the muscles of the perineum and anus. It is recommended to perform such actions many times in a row. Over time, classes should become longer.

Such actions help not only restore the body after childbirth, but also add some zest to intimate relationships.

Fitball (gymnastic ball)

For those who do not know what exercises can be done after childbirth, it makes sense to opt for using a fitball. The complex using this apparatus includes simple and enjoyable gymnastics that restores the figure and trains the muscles of the perineum.

Twisting. You need to sit on the ball with your hands on the back of your head. Legs are bent at the knees. When rising, you need to twist the body.
Performing twists with weights. Sit on the ball and do a twist at the same time as lifting and lowering dumbbells weighing 1.5 kilograms.
A woman sitting on a ball should roll so that the ball is under her back. The body twists, and at the same time the shoulder girdle rises.
The bridge made through this projectile is useful.
Lie on the floor and put your feet on the ball. Bend your back, lift your torso up.
Lie face down on the ball so that your toes just touch the floor. Place your arms bent at the elbows behind your head. Bend back while raising your shoulders. Neck tension should be avoided.

You can choose any gymnastic exercise on the ball. At correct execution it can bring certain benefits to the body.

Chest exercises

While breastfeeding, this part of the mother's body often sags. Return former forms and beautiful outlines will be helped by a set of exercises that can be easily performed at home.

Regular push-ups.
Stand facing the wall, lean against it with your arms bent at the elbows. You need to press on the wall as hard as possible. If everything is done correctly, you will be able to feel the tension in the muscles of the thoracic region.
Raise your arms up so that they are level with your shoulders. The right hand should grab the left elbow. With your head tilted forward, do not just rest on your folded hands, but press with your forehead.
Standing position, feet shoulder-width apart. Perform circular movements with your hands.

Abdominal exercises

During pregnancy, the abdominal muscles become stretched. If you are worried about the lack of abs, then their restoration is required. A special gymnastics complex will help you regain lost elasticity and become the owner of an amazing waist.

"Cat's Breath" While in a position on all fours, arch your back upward and perform diaphragmatic breathing in this position (2 cycles). Next, the lower back bends down, but you need to make sure that there is no protrusion of the abdomen. Maintain position 2 breathing cycles. Do it at least 10 times.
Plank. From a lying position on your stomach, stand upright on your toes and forearms. The stomach is pulled inward. Make sure that your hips do not rise. Maintaining this position, hold out for 10 breathing cycles.
Leg lift. To perform this exercise, it is recommended to sit on the very edge of a chair. The stomach is pulled in. You need to raise your legs up, which should first be bent at the knees, and try to do this so as not to bend in the lumbar region. The stomach should also not protrude. At the moment when the tension reaches its highest point, you should fixate on 10 breathing cycles.

After this figure-restoring complex has been mastered, you can expand it with other exercises.

Complex for weight loss

One of the main problems worrying women after the birth of a child is overweight. To lose weight, some people prefer a special diet, but this method is unacceptable for young mothers.

Active sports are allowed no earlier than a month after significant event. And at home, restoration of the body is possible through accessible physical activity. Immediately after giving birth, exercises should be something like this:

Lie on your back, legs should be bent at the knees. Place the palm of one hand under your head, and rest the other on the floor. Slowly raise your pelvis, with the entire weight of your body resting on your palm. Repeat this exercise 3–10 times for each supporting hand.
Lie on your back, legs bent at the knees. First with one hand, then with the other, try to reach out and grab the ankle. Repeat 10 times.
Get on all fours. Simultaneously raise your outstretched arm and leg on the left side, then on the right. Repeat 10 times.

Such physical exercises after childbirth improve the movement of blood in the muscles, and this has a beneficial effect on weight loss.

Exercises for the spine

Sit up straight with your arms crossed over your chest. Perform 10 body turns to the right and left.
In a sitting position, clasp your hands behind your neck. Perform 10 body turns to the right and left.
In a sitting position, the arms are extended in front of you and connected. Without releasing your arms, raise them above your head to the maximum allowable height. Hold for 10 seconds.

Breastfeeding and restorative gymnastics- quite acceptable things. But before you start performing the complex, you need to consult a doctor about which exercises you can do and which you cannot do. Exercise regularly for 10 minutes a day, and soon you will lose excess weight and completely restore your figure.

During 9 months of pregnancy, a woman’s body, both inside and outside, undergoes enormous changes. Carrying a child and preparing for childbirth causes changes in almost all systems and organs of the pregnant woman. Therefore, after the birth of the baby, the woman’s body must again go through a period of adaptation in order to return to its previous state. Physical exercises after childbirth (with the permission of the gynecologist, of course) will help with this.

Often, young mothers for the first time after the birth of their baby are not very concerned about their appearance, they are busy with other joyful chores. However, after a few weeks, the realization comes that the reflection in the mirror has changed a little, and this further increases the psycho-emotional load. It is very important for a woman to feel attractive, so you need to take the time and find a suitable set of exercises after childbirth to restore your former figure and regain your confidence.

What transformations happen to the body after childbirth?

On average, the postpartum period lasts 6-8 weeks. During this time, the endocrine, sexual, digestive, cardiovascular and musculoskeletal system. The process during which reverse transformations occur in systems and organs after pregnancy is called involution.

Changes in the endocrine system

Immediately after childbirth, the production of estrogen and progesterone begins to decrease. Metabolism slows down and body weight subsequently increases due to decreased fat oxidation. The skin of a young mother becomes drier and less elastic, and may appear. The hormone oxytocin is actively released, which promotes contraction.

The pituitary gland produces luteotropic hormone, which is responsible for lactation. First, colostrum is released, a yellow-transparent fatty substance that provides the newborn's first protection. 3-4 days after birth, milk begins to be produced. The breasts swell, sometimes increasing by 2-3 sizes.

Genitals after childbirth

Normally, the size of the uterus is restored by the 8th week after the birth of the child. The weight of the uterus after childbirth is about 1.5 kg; in 2 months its weight should decrease by 30 times. This process very much depends on the principle by which the child is fed. In women who cannot breastfeed, the decrease in volume occurs much more slowly. They need to learn exercises to contract the uterus after childbirth.

The cervix returns to its original size after 3 weeks, but instead of a conical shape it becomes cylindrical. The inner lining after childbirth is a wound that must be given time to heal. Therefore, it is necessary to carefully observe genital hygiene, and sex life It’s better to postpone it for 1.5-2 months. At the same time, the vagina also takes on its original shape. To restore the muscular walls of the vulva and pelvic floor function as much as possible, you can do Kegel exercises after childbirth.

Discharge in the postpartum period

In the first 3-4 days of the postpartum period, the discharge (lochia) is bright red and resembles heavy menstruation. Over time, they acquire a pink-gray tint, and there are fewer and fewer of them.

For breastfeeding mothers, menstruation occurs after the end of breastfeeding or when breastfeeding becomes very rare. However, it is important for women to remember that already six months after the birth of a child, even during lactation, ovulation often occurs, so unprotected sexual intercourse can lead to pregnancy. If a woman does not feed her child breast milk, menstruation comes 1.5-2 months after birth.

What happens to other systems

Since many internal organs shift during pregnancy due to the growing uterus, changes affect the digestive and urinary systems. Possible slowdown in peristalsis, constipation, etc. Therefore, a woman should monitor her diet and pay attention to the regularity and quality of stool.

A decrease in tone in the bladder after childbirth often causes a lack of urge to urinate, which threatens to overfill the organ and reduce contraction of the uterus. Because of this, the discharge of lochia slows down and inflammatory processes are provoked. Moderate exercise 6-8 weeks after birth helps restore these functions.

After the birth of a child, a woman loses a large amount of body weight, and the load on cardiovascular system is significantly reduced. The body does not always have time to quickly adapt, so compensatory tachycardia may appear.

The musculoskeletal system of a pregnant woman has been adapting to a shift in the center of gravity for 9 months and should be adjusted back after childbirth. Ligaments, muscles, joints and spine get used to the new position of the body in space.

Often muscular system weakened, this may cause pain. The abdominal muscles may separate, forming a diastasis, which causes the belly to protrude and make it appear as if the woman is pregnant again. And this is not only an aesthetic problem, but also the risk of a hernia. To avoid such a problem, a woman should know what exercises she needs to do to recover after childbirth.

How to quickly get back into shape after childbirth?

During childbirth, about 5-7 kg are lost, which accounts for the weight of the child, placenta and amniotic fluid. Within a few days after giving birth, several kilograms of excess fluid accumulated during pregnancy are lost. Further changes in weight and figure depend only on the woman herself.

Decreased production of estrogen and progesterone slows down metabolism, which contributes to weight gain. extra pounds in case of non-compliance proper nutrition. At the same time, lactation takes a lot of strength and energy from the body - about 500 kcal per day, which is what causes increased appetite in nursing mothers.

There is an opinion among people that both a pregnant woman and a nursing mother should eat for two. But this is not true, you should adhere to rational nutrition, rich in fiber, proteins and dairy products and avoid fatty, sweet and rich foods.

In addition, already a couple of weeks after giving birth and in the absence of contraindications, you should start doing exercises to restore your figure.

In order for sports to be beneficial, enjoyable and effective, you need to follow simple instructions:

consult a doctor before starting classes;
choose a gentle set of exercises and do not overexert yourself;
do not try to lose weight quickly;
systematically but slowly increase physical activity;
breathe correctly and do not make sudden movements;
exercise in comfortable clothes in a well-ventilated area after feeding;
exercise regularly;
listen to your own body.

Exercises to contract the uterus

To speed up involution, just a few days after birth you can perform exercises for the uterus:

Lie on your back, bend your knees. Smoothly straighten them and bend them back 10 times. On the last straightening, clench your toes into a “fist” 10 times.
Lying on your back, bend your knees. Straighten one leg and pull the toe as close to you as possible 10 times. Repeat the same with the second leg.
Lie on your back with your legs extended and slightly apart. Place your hand on your stomach in the area below the navel. Take a deep breath through your nose, rounding your stomach. Release the air noisily through your mouth and draw in your stomach as much as possible, helping with your hand in the direction from the pubis to the navel. Repeat 10 times.
Repeat exercise 3, but lying on your side, 10 times.
Leaning on your elbows, lie on your stomach and place a thick pillow under it. Repeat breathing exercises, while exhaling, press your pelvis into the pillow as much as possible.

Arnold Kegel exercises will help restore intimate muscles. They can be done anytime and anywhere:

Squeeze the muscles of the vagina and anus alternately for 10 seconds. Between exercises, take a 10-second relaxation break. It is important to ensure that the facial muscles are relaxed. You need to devote 5 minutes a day to such “charging”.
Repeat the previous exercise, but at an accelerated pace - 1 second each.

You need to start exercises after childbirth to contract the uterus and Kegel exercises, like any other exercise, with a minimum physical activity. These exercises increase blood flow in the genitals and contribute not only to their restoration, but also improves the quality of intimate life due to increased sensations.

How to get a flat stomach after childbirth

Before starting classes, you need to remember that immediately after childbirth, the abdominal muscles need to be treated very delicately. Abdominal exercises after childbirth should be smooth and gentle. Overload and sudden movements can aggravate the situation and provoke diastasis. Therefore, they should begin to be done 6-8 weeks after birth, and after cesarean - after 2-3 months.

Here are some of the most successful and effective exercises:

Lie on your back, bend your knees. Place your arms, bent at the elbows, behind your head. Lift your shoulder blades off the floor and pull yourself towards your knees. The chin does not reach towards the chest. Hands do not push the neck. Repeat 20 times.
Lying on your back, raise your legs and bend your knees at a right angle. Using your abdominal muscles, lift your pelvis up. Repeat 20 times.
Lie on your back, bend your knees and tilt them sideways onto the floor. Repeat the movements as in the first exercise 15 times. Change the position of your legs to the other side, repeat 15 times.
Lying on your back, raise your legs at an angle of 45 degrees. Place your arms bent at the elbows behind your head. bend left leg and try to reach the knee with your right elbow, lifting your shoulder blades off the floor. Repeat the same with right foot and left hand. Do it 20 times.

There are many complexes. Don't just focus on the press. It is necessary to train all muscles at once - this is more effective. Six months after giving birth, you can start intense training as usual and go to the gym or group training, but everything is assessed individually. Many people like to exercise on a fitball after giving birth. Exercises on the ball improve your mood and can be done even with a baby in your arms, he will also like it.

How to get your breast shape back

During breastfeeding, breast tissue stretches, glandular tissue is replaced by loose connective tissue, muscles weaken and the breasts sag, taking on a completely unaesthetic appearance. Getting back in shape is more difficult than losing weight or pumping up your abs, but by doing daily chest exercises after childbirth, you can regain the tone of your pectoral muscles and not be afraid to wear clothes with an open neckline.

The most effective exercises:

Stand up straight. Bring your palms together in front of your chest and press one on the other with force for a few seconds. Repeat 8 times.
Raise your arms at head level. Grasp right hand left elbow and left hand - right. Forcefully press your forehead onto your hands. Repeat 8 times.
The starting position is the same as in exercise 2, but put your hands behind your head and press with the back of your head. Repeat 8 times.
Place your hands on the wall and press on it with your palms, as if you want to move it. Repeat 8 times.
Push up from the floor, but with emphasis on your knees. Bend your chest towards the floor as low as possible. Repeat 10 times.
Make hand swings like a mill. Forward and backward 8 times.

By performing such exercises during feeding, you can increase blood circulation in the mammary glands, thereby improving lactation.

To keep your breasts beautiful and firm, you need not only to do exercises, but also to properly latch on to your baby, wear comfortable underwear, and use special cosmetics to restore skin elasticity.

Because they are afraid of harming the body that has not yet recovered.

However, doctors have proven what to do simple exercises in the first weeks after childbirth it is not only possible, but also necessary. Simple gymnastics will allow you:

improve your mood as physical activity increases your level of chemical compounds, which are responsible for well-being;
regain your former figure and lose extra pounds;
increase vitality and improve physical condition, which will greatly facilitate child care.

When to start exercises if mommy has had a cesarean section?

The exercises we offer are: safe for mothers who have gone through both natural childbirth and survivors. However, it is better to start with the simplest exercises aimed at the abdominal muscles, which can help your muscles recover more quickly after surgery.

During exercise, you may experience some pulling on the stitch, but there should be no pain. If you get tired quickly, then give your body a rest, because you survived the operation, and this is quite normal.

Where to start?

It is not surprising, but experts It is recommended to start practicing with Kegle exercises after childbirth. If you start doing them immediately after giving birth, the perineum and vagina will recover much faster.

They consist of contraction of the pelvic muscles that support the vagina. Typically, these muscles contract when a woman tightens her vagina or stops urinating.

During the exercises, the muscles are tensed for one to two seconds and then relaxed. To achieve the optimal effect, it is worth repeating them from 5 to 30 times.

American gynecologist Arnold Kegel was sure that women who do such exercises get much more pleasure from their intimate life. And as they age, they do not have problems with incontinence.

Exercise No. 1

It is necessary to alternate contraction of the muscles of the vagina and perineum, relaxing for 10 seconds and tensing for 10 seconds.

Exercise No. 2

This exercise is also called an “elevator”, in order to perform it you need to contract the muscles (“1st floor”) for 3-5 seconds, then contract the muscles (“2nd floor”) and hold.

So you need to get to the 4-5th floor, you also need to relax back in stages. These exercises can be performed anywhere and in any position.

In addition to strengthening your muscles, such exercises will also increase sexual function as they promote blood flow to the genitals and increase muscle tension.

A set of exercises for the abs, chest and back

You should train your abdominal muscles from its bottom, since this is where the transverse muscle is located, which, together with the pelvic floor muscles, supports the pelvis and back itself.

By doing these simple exercises, you can regain the flat stomach you had before pregnancy.

For this lie on your back or side and bend your knees. Inhale air, and as you exhale, tense your pelvic muscles. To make this exercise easier, you can imagine that you are holding back urination.

When you are sure that the muscles are tense, begin to slowly pull your navel up and inward, while you should feel your abdominal muscles tense.

You need to stay in this position for 10 seconds; you don’t need to hold your breath. Then relax your muscles. Wait 5 -10 seconds and repeat. At the same time, do not move your back or tense your upper abdominal muscles.

It will be completely normal if in the first days you are able to tense your muscles only for 2-3 seconds. Train your body, and very soon you will be able to withstand 10-15 seconds.

Pelvic tilts will greatly help you strengthen your back. They will make it easier, you can do bends while sitting, standing or lying down.

Lying down

For this lie down on the bed, place a pillow under your head, bend your knees. Begin to tense your pelvic floor and draw in lower muscles belly until you hit the bed.

You need to stay in this state for 3 seconds, so you can arch your back. Repeat 10 times.

Sitting

Sit on a stool or chair with your feet flat on the floor. Now begin to tighten your lower abdominal muscles, then lower your back and arch it so that your chest and pelvis arch upward.

The exercises should be performed smoothly, stretching the back in both directions.

Upper back exercises, is necessary especially for mothers who often slouch and are constantly in an awkward position. A simple back stretch will do this.

Sit up straight with your arms crossed over your chest, alternately turn left and right, repeat this exercise 10 times. Next, sit down, join your hands on the back of your neck and turn in different sides. Then join your palms in front of you, raise your arms as high as possible above your head, stay in this position for 3 seconds, then slowly lower your arms.

Chest exercises are aimed primarily at strengthening the muscles of the back and chest. By performing these exercises, you can ensure that your chest rises due to strengthened muscles.

It is necessary to do the exercises 3-4 times a week, 6-8 repetitions for each exercise.

Stand up straight, bring your palms together in front of you at chest level. At the same time, press with one hand on the other to tense pectoral muscles. Put your hands down and relax. To make this exercise easier, you can hold a tennis ball between your palms.
Stand up straight, clasp your hands in a lock and try to break this “lock”. There is no need to perform exercises with strong efforts; it is better to alternate actions.
Face the wall and lean on it, with your arms spread at shoulder level. Then press hard on the wall, as if you want to move it away. Relax. Repeat about 8 times.
Stand up straight and perform the movements shoulders forward - back. Place your feet shoulder-width apart, arms at your sides but at shoulder level, and perform circular movements back and forth.

Fitball exercises

Fitball is a simple gymnastic ball that can rightfully be called magical, since it helps a woman cope with pain not only during childbirth, but also tighten problem areas after it.

Making your body beautiful with its help will be a pleasure. Simple exercises on the ball after childbirth will certainly lift your spirits and will not require much effort.

Sit on a fitball and bounce on it as quickly as possible. After a while, make the task a little more difficult for yourself, alternate - spring once, pull your knees to your chest the second time. When springing, try to also make sharp turns to the sides.
Lie on the ball with your stomach, lift your legs slightly above the floor parallel to your body. Now start walking on your hands so that the ball rolls along your body from your shins to your chest.
Lie down on the ball again, stretch your legs and arms, rest your toes and palms on the floor. Try to increase pressure on the ball with your stomach, while maintaining balance and lifting your feet off the floor. Raise them as high as possible, then hold for 5 seconds.
Place the ball under your shoulder blades and begin to lift your pelvis, without lifting your feet off the floor, this way you will strengthen the thoracic vertebra and strengthen the pelvic muscles.
Lay your back on the ball, in this case, the ball should be under the lower back, hands behind the head, the pelvis is not mobile, the legs are firmly on the floor, now begin to perform turns with the body.
Lie on your back on the floor, place the ball under your bent knees. Try to lift your pelvis off the floor without moving the ball. This will strengthen your pelvic and leg muscles.
Lie on your side on the ball. One leg should rest on the floor, the other should be straightened and pulled up, swing your leg up and down at least 50 times.
Get on your knees with the ball under your chest and stomach, hands rest on the floor. Your task is to simultaneously lift the opposite leg and arm to your back, while maintaining balance.
Lie with your back on the ball, bend your legs at the knees, press your feet to the floor, cross your arms behind your head and raise your shoulders as high as possible without touching the elbow area to the ball.

Not every mother small child has the opportunity to visit a sports club or swimming pool, but everyone can devote a few minutes a day to performing simple exercises. Exercises after childbirth are different from usual, because female body after childbirth requires special careful attitude. Its main task during this period is to maintain normal lactation. During this period, a woman needs to rest a lot, eat well and walk in the fresh air as much as possible; this is beneficial for both mother and baby. Physical training is not a primary necessity during this period, but it helps a lot to restore your figure after pregnancy and childbirth quietly, without harm to the body. This recovery will be especially easy for those mothers who did not forget about. It is continuous unity with sports that gives the best results, therefore, even after childbirth, you should start doing physical exercises as early as possible, unless there are serious contraindications to it.

FIRST MONTH

Walking

In the first month after childbirth, the most suitable type of physical activity is walking. It has no contraindications and goes well with the outdoor walks that are so necessary for the baby. Walking with a stroller is very effective, since while pushing the stroller there is an additional small load on the abs.

Just 30-40 minutes of walking a day is enough. During this half hour, you need to walk either quickly or slowly, changing speed every 30 seconds, while maintaining even breathing. Inhale through the nose, exhale through the mouth. Increased exhalation has an additional effect on the deep transverse muscle, which supports internal organs. Gradually, the time of fast walking should be increased to 1.5 minutes, and slow walking - to a minute. After a few sessions, it is recommended to lengthen the step; movements with increased amplitude will help tone the muscles of the buttocks.

Taking care of a baby puts increased strain on the back muscles. In order to unload them, you need to lie on your back, bend your legs and put your heels to your buttocks, put your hands on your stomach and from this position smoothly lift your pelvis up without lifting your lower back from the floor. Stay in this position for 10 seconds. Raising the pelvis as you exhale, lowering as you inhale.

A little secret: when putting your baby in the crib, bend your legs and keep your back straight.

SECOND MONTH

As you continue your workouts for the first month, add exercises to upper parts bodies. They are performed while walking with a stroller.

While walking, grab the handle of the stroller with both hands and, while pushing the stroller, try to bring your shoulders together. After holding this position for 15-20 minutes, exhale. Repeat the exercise three times.

You can gradually begin to perform other simple ones, based on your own well-being.

Shoulders

Everything is the same as in the previous exercise for the chest, only with resistance, do not bring your shoulders together, but spread them apart.

THIRD MONTH

In the third month, the program of the second month continues if the perineum has not yet fully recovered. If recovery is complete, you can move on to the fourth month program.

FOURTH MONTH

In the fourth month, a more or less serious program begins, including the first abdominal exercises. This program must be performed at least 2 times a week. You should always start with a 20-minute warm-up, alternating half a minute of fast walking with half a minute of slow walking.

Adductor muscles of the hips and shoulders

Sit on a chair, place your feet shoulder-width apart, put your hands on your knees and try to close your knees with your hands, resisting this effect with your feet. Hold this position for 30 seconds, then rest for 30 seconds and perform three more approaches.

Abductors of the hips and chest

This exercise is similar to the previous one and differs only in the direction of influence. Use your hands to spread your knees, and resist this with your legs.

Take a standing position with your knees slightly bent and your arms extended at your sides. Take a one-kilogram dumbbell in both hands with an upper grip. While maintaining the original position of your legs, tilt and lift your body. The back should be straight at all times. Perform 20 inclines and take a 45-second break. Repeat the exercise three more times.

Lie on the floor, bend your legs and lift them so that your toes point up. Place your hands on your knees. For 20 minutes, press your hands on your legs, and your feet on your hands. Take a 30-second break and perform 5 more sets.

FIFTH MONTH

In the fifth month, waist exercises are added. Continue with the program at least twice a week. As before, a short warm-up before exercise is necessary. 25 minutes of either fast (1.5 minutes) or slow (1 minute) walking is enough.

Lie on your back and bend your knees so that a right angle is formed between the thigh and shin. Raise your bent legs up, pointing your toes toward the ceiling. Place your hands behind your head and touch your elbows to your knees. Without moving, push your hands with your knees and your knees with your hands. With short breaks, perform three sets of 20 seconds.

Triceps

Place a chair with its back to the wall and sit on its edge. Place your hands on the chair near your buttocks. Leaning on the chair, raise your feet up and lift your buttocks off the chair. Slowly bend your elbows, returning your buttocks to the chair, and then rise again. Perform three sets of 10-15 bends.

Sit on a chair with your feet shoulder-width apart. Press your chest toward your thighs, keeping your back straight. Hold a one-kilogram dumbbell in each hand. Slowly spread your arms to the sides and also slowly return them to the starting position. Perform four sets of 15 swings.

Lie on your right side, put left hand in front of you and lift your pelvis off the floor. Stay in this position for 20 seconds, rest for half a minute and repeat the exercise two more times. Do the same while lying on your left side.

SIXTH MONTH

In the sixth month, it is necessary to increase the pace of training. The exercises should be performed at least three times a week. As before, you need to start with a 30-minute warm-up. During this half hour you can walk, ride a bike, swim or jog. You need to start training at a calm pace, and then gradually speed up, realistically assessing your own capabilities.

Lie on your back, put your hands under your buttocks, lift your legs off the floor and stretch them up. As you exhale, tense your abdominal muscles, lifting your buttocks off the floor, as if trying to reach the ceiling with your feet. Perform four sets of 10 reps.

Using an upper grip, pick up a one-kilogram dumbbell and stretch it in front of you. While standing, slowly bend and straighten your body, keeping your back straight. Perform three sets of 30 curls.

Exercises for the chest, as before, require the use of dumbbells. Lie on your back and pick up a one-kilogram dumbbell. As you inhale, lower the dumbbell behind your head, and as you exhale, return it to the starting position. Do four sets of 15 exercises. Gradually, based on your own well-being, you can add others.

Stand with your back to the wall, pulling in your stomach. Place your feet so that your knees bend to 45 degrees and your thighs are parallel to the floor. As you exhale, bend your legs, as if sitting down, and while inhaling, return to the starting position. Perform four sets of 15 exercises.

SEVENTH MONTH

The seventh month program is designed for three sessions a day, but there will be nothing wrong if you do it more than three times a week. You just need to listen to your own feelings. As before, don't forget about the 30-minute warm-up.

Lie on your back and raise your legs slightly bent at the knees perpendicular to the floor. Place your hands behind your head. As you exhale, tensing your abdominal muscles, raise your pelvis and pull your body toward your knees. Perform four sets of 20 movements.

Lie on your stomach, place your hands, palms down, on your buttocks. In a circle, slowly spread your arms to the sides and bring them together in front of your head. At the moment of joining your hands, take a deep breath. Returning to the buttocks, exhale.

Lie on your right side, place your left hand on the floor. Leaning on your forearm, lift your body off the floor. Perform 20 lifts. Repeat with short breaks three more times. Do the same on the other side.

Place your back against the wall and squat so that your thighs are parallel to the floor and your knees are bent at a 45-degree angle. Hold for 30 seconds. Exhale slowly and repeat the exercise five more times.

Push-ups

Get on all fours and cross your feet. Place your hands shoulder-width apart and keep your back straight. Bend your arms so that your chest touches the floor. Extend your arms and return to the starting position. Repeat eight times.

After giving birth, many young mothers want to get back in shape as quickly as possible. What exercises are there after childbirth? How can you lose weight and strengthen the muscles of the abdomen, chest and perineum without harm to your health?

Why is gymnastics needed?

Keeping your body in good shape gives every woman the opportunity to be not only beautiful, but also full of strength. Even in ancient times, it was believed that to maintain health you need to eat right and move more. And if women who have just given birth do not have any questions regarding the first point, then certain difficulties arise with motor activity. Many women are not sure that immediately after the birth of their baby they can take care of their body and perform various exercises to lose weight. Is this really true?

Experts say that the sooner a woman returns to an active life, the better for her. Of course, after a difficult birth and caesarean section you will have to wait until the stitches heal, but this period usually takes no more than 14 days. On average, most women can do simple exercises already in the maternity hospital. Early motor activity not only gives strength, but also promotes contraction of the uterus, which significantly improves the general condition.

Why do you need to exercise after having a baby? Gynecologists say that training the abdominal, chest and perineal muscles is very useful for young mothers. What does this give?

The ability to always be on your toes.
A chance to lose extra pounds.
A charge of vivacity and energy.
Increased self-esteem.

Get checked by a gynecologist before you start exercising at home.

Gynecologists around the world unanimously speak about the usefulness of Kegel exercises. This selection of gymnasts allows naturally restore and strengthen important pelvic floor muscles. On Internet forums, Kegel exercises after childbirth are often called Kernig gymnastics, but this Russian therapist has nothing to do with training the vaginal muscles.

Kegel exercises can be done already in the maternity hospital, provided that the young mother is in good health. The American doctor Arnold Kegel, who developed this program, assures women of the usefulness of such exercises. Training the perineal muscles not only improves intimate life, but also to avoid the development of urinary incontinence, uterine prolapse and other serious problems with health.

A selection of exercises for intimate muscles.

Slowly and gradually contract your muscles as if you want to stop urinating. Gradually pull them up, holding them in this state for several seconds. Ideally, a woman can hold up to 4-7 “floors” of perineal muscles this way. Gradually relax in the same order.
Quickly contract and relax the muscles of the perineum.
Push the muscles outward as during childbirth or during bowel movements. Feel how the muscles of the vagina and anus tense during exercise.

Doing Kegel exercises (often called Kernig exercises) will help you quickly get back into shape and restore the structure of your perineum.

Abdominal muscles - second weak point a woman who has given birth to a child. For fast weight loss and restore your abs, you can do the following exercises.

Learn to breathe correctly. Pull your abdominal muscles inward, inhale slowly and direct all the resulting air into the chest. Hold your breath for 10 seconds.
Get down on all fours and arch your back like a cat. After two rounds of diaphragmatic breathing, bend your lower back down while keeping your abdominal muscles inward.
Stand on your forearms and toes, pulling your abdominal muscles inward. Hold the pose for 10 seconds.
Lie on your side with your knees bent. Slowly pull your abdominal muscles inward. Stay in this state for a few seconds. Repeat the abdominal exercise 6 times.
Lying on your back, pull in your abdominal muscles and fix them in this position for 5 seconds.

These simple postpartum recovery exercises will help you not only lose weight, but also keep your body in good shape for many years.

Start exercising no earlier than 6 weeks after giving birth.

Fitball training is also recommended for weight loss after childbirth. Simple gymnastics on a ball is aimed at strengthening all the abdominal and abdominal muscles.

What can you do on a fitball?

While sitting on a fitball, push off from it with your feet. Remember to breathe rhythmically and pull your abdominal muscles inward.

Lie on your stomach on the ball and walk forward on your hands. Roll on the fitball so that the ball passes over your entire body - from your chest to your knees. Don't forget to tighten your abdominal muscles.

Kneel down with the ball under your chest. Extend and lift your arm and opposite leg at the same time. Keep your balance on the ball.

Lie sideways on the ball with one hand on the floor. Fix your lower leg, slowly raise your upper leg and lower it just as slowly. Retract your abdominal muscles during the exercise.

What abdominal exercises will help you lose weight quickly? Young mothers ask this question almost in the delivery room.

The following selection of exercises is recommended for weight loss.

Lying on your back, gradually lift your pelvis up, tightening your buttocks and drawing in your abdominal muscles. At the same time, raise your head and press your chin to your chest. Breathe evenly and deeply.

Lying on the floor, describe large circles with your outstretched legs. Don't forget to tighten your abdominal muscles.

Sitting on the edge of a chair, pull your stomach in, lift your legs bent at the knees and lift them off the floor. At the same time, you should not bend in the lower back and relax your stomach. Hold your raised legs for 10 seconds.

For effective weight loss combine gymnastics with proper nutrition.

Chest exercises

Women do gymnastics after childbirth not only for the purpose of losing weight. Many young mothers dream of regaining the shape and firmness of their breasts after the birth of their baby.

What can you do to strengthen your pectoral muscles?

In a standing position, slowly bring your hands together in your palms at chest level. Press your palms against each other with maximum force. You can hold a regular tennis ball between your hands.

Clasp your hands together and try to tear them apart. Feel how your chest muscles tighten during the lead.

Place your hands on the wall and push against it as hard as you can. Relax your chest and abdominal muscles, then repeat all the steps.

From a standing position, move your shoulders forward and back. Do 6 circular movements to strengthen your chest muscles. Repeat the exercise with your hands on your shoulders.

What do you need to know?

When starting Kegel exercises or performing other physical exercises after childbirth to lose weight, remember that all workouts should be fun for you. Do not start exercises if you feel unwell! Fatigue and disappointment are what awaits you when you try to exercise through force. During menstruation, you should also postpone classes for a few days.

Exercises for the chest and abdomen should be alternated with breathing exercises. In order to quickly lose weight, you can visit the pool or sauna starting from 6 weeks after birth. Special attention You should take daily walks. Let it be morning jog or a leisurely walk with a stroller - fresh air will strengthen your strength and give you a boost of energy for the whole day. Walking before bed also has a good effect on health. Two hours a day outside the home is enough to restore strength, maintain health and strengthen the immune system after childbirth.

Don't forget about rest and good sleep. Take care of yourself, listen to your body and don’t push it to the point of exhaustion. Remember that your goal is to regain health and vitality, and not to harm yourself with hard training.