Rehabilitation exercises after childbirth. A set of exercises for the back after childbirth

After childbirth

The appearance of lower back pain is largely influenced by the condition of the abdominal muscles, which stretch and lengthen during pregnancy, diverging to the sides, which shortens the lumbar muscles. Changes in the lumbar muscles, in turn, lead to the formation of a noticeable depression in the lumbar spine, due to which the stomach is able to protrude.

After such adjustments, pain occurs in the lumbar region, which is especially severe when bending forward, squatting and lifting heavy objects.

Stretching of the pelvic muscles during the birth process also leads to pain in the back. The passage of a fetus large enough for it through the narrow birth canal causes stretching. Changes in the structure of muscles and ligaments against the background of hormonal changes in the body of a pregnant woman also have an equally traumatic effect.

Most often, women in labor suffer from strained pelvic muscles, whose physical fitness at the time of the birth of the baby left much to be desired. Those women who actively participated in permitted sports or special gymnastics before and during pregnancy experience much less back pain after childbirth.

Birth injuries also common reason back pain. This term refers to displacement hip joints and vertebrae of the sacrolumbar region. Most often, they affect women with excess body weight, as well as those giving birth who did not prepare for childbirth (did not master proper breathing, did not take gentle positions during contractions, etc.).

Many experts believe that spinal anesthesia during childbirth does not give a woman the opportunity to concentrate on her sensations and take the most comfortable and correct position for herself. For this reason, it is recommended not to use strong painkillers during labor unless directed by your doctor.

Birth injuries in the form of joint displacements for a long time bother a woman in the form of pain in the lower back and hips, which can even radiate along the back of one or the other leg. If the injury was very serious, surgical intervention may be necessary, although doctors try to use gentle traditional therapy methods: treatment sessions with a chiropractor or osteopath, physiotherapeutic procedures, exercise therapy.

Drug therapy is used very rarely to treat these injuries, since most anti-inflammatory and painkillers are strictly contraindicated for a nursing mother.

Prevention of back pain after childbirth

For six months after childbirth, the muscles of the back and abdomen remain very sensitive to changes in motor activity young mother. Therefore, physical activity and sports activities should be strictly dosed and not exceed a woman’s capabilities. Training begins gradually, in a gentle manner, otherwise you can very easily break your back and get even bigger problems.

How to prevent back pain simple rules prevention:

Before picking up your baby, sit down a little, bend your knees, and straighten your back. Lift the weight, not straining your back muscles into extension, but your leg muscles, gradually straightening your knees. This is standard advice on lifting weights for any person, so as not to hurt their back; it is especially relevant for mothers with newborns, who need to be lifted frequently with increasing weight during the first year of life.
The height of the changing table, crib, bath while bathing the child must be adjusted so as not to overload the back during daily child care procedures.
If possible, try to use slings, kangaroos, or special carriers to carry your child, which do not overload the back, but, on the contrary, distribute the load on the shoulders, supporting the back muscles with special belts. At the same time, minimize the time you carry your baby in your arms, especially when he is sleeping or in a calm state. Hand your child over to relatives or caregivers more often.
To feed your baby, you need to choose a comfortable position using a pregnancy pillow, bolsters or ottomans, choose a suitable armchair, sofa or chair with a comfortable back. Many feeding positions require the mother to lie on her side or back.
Make it a rule to do several exercises 1-2 times a day to strengthen your back and abdominal muscles. You can start charging already 2-3 days after natural childbirth without complications and about a month after caesarean section(or as recommended by your attending physician). As strength returns, you can increase the number of repetitions and intensity of muscle work.
The most important point for a young mother is normalizing weight after childbirth. Excess weight body significantly increases the load on the back, especially in combination with the ever-increasing weight of the child, who is often picked up. According to the recommendations of experts, energy value The diet of a breastfeeding woman should not exceed 2000 kcal/day for weight loss. For the child's mother artificial feeding the value of the diet is calculated based on the degree of activity and is approximately 1600 kcal/day, as in normal daily life.

Exercises to strengthen the muscles of a woman in labor

Not any physical activity is suitable for a woman after childbirth. It is best to perform sets of special exercises designed specifically to restore the body after pregnancy and childbirth: to strengthen the muscles of the chest, shoulders, back, anterior abdominal wall, and pelvic floor. These same exercises will serve as a good prevention of postural disorders.

Complex for chest and shoulder muscles

The load on the muscles of the chest and shoulders, in addition to the main task, indirectly improves lactation and serves as a prevention of mastitis.

Take a standing or sitting position on a chair with a straight back and a tucked stomach. Clasp your hands at chest level, and move your elbows as wide as possible to the sides. Make a squeezing movement with your hands, focusing on your palms, as if there is a nut in them that needs to be crushed. Keep your muscles tense for 5-10 seconds, then relax your arms. Perform 2 sets of 10 times.
Stand facing the wall, resting your hands on it, bent for push-ups on a plane, place your feet shoulder-width apart. The elbows should not be spread to the sides, but located along the body, the head should not tilt, the stomach and buttocks should be tucked. Wall push-ups are performed slowly, with obvious pressure on the wall. Perform 2 sets of 10-15 times.

Abdominal complex

Exercises for the muscles of the anterior abdominal wall can be performed 1.5-2 months after childbirth, if there are no obvious contraindications, for example, after a cesarean section (at least 2-3 months). During this period, the abdominal muscles, which moved apart during pregnancy, return to their place.

However, before starting classes, you must definitely check the condition of your abdominal muscles. To do this, you need to lie on your back and try to lift your legs a few centimeters off the floor. If, at the moment of tension in the abdomen, a tubercle appears along its midline, then the muscles have not yet returned to their usual position, and the greater the width of the tubercle, the greater the discrepancy. It is not recommended to start classes until the width of the bulge is less than 2.5 cm.

Lie on your back, bring your legs together and bend your knees slightly, cross your arms on your stomach above or just below your navel. Raise your head and shoulders, while trying to feel the tension in your abdominal muscles, move them to the center, and stay in this position for 4-5 seconds. Perform 2-3 sets per day of 5 repetitions.
Take the starting position as in exercise 1, while pressing the sacrum and lower back to the floor as much as possible, placing your hands under your head, and spreading your elbows to the sides. Slowly raise the sacrum above the floor, while the lower back should remain in place, then raise the head and shoulders, fix the position for a few seconds and slowly return to the starting position. Perform 5 times, gradually increasing the number of repetitions.
Take the starting position as in exercise 1, arms down along the body. Slowly raise top part body, stretching your arms forward, then just as slowly return to the starting position. At first, you don’t need to climb high; you can help yourself by grabbing furniture with your hands or asking relatives for help. Over time, the loads increase, as does the lifting height. Repeat 2-5 times per approach.
Sit on the floor, bend your legs, stretch your arms in front of you. Slowly lower yourself from a sitting position to a lying position. Perform 2-3 times from the first approaches.
Lie on your back, bend your knees so that your heels are as close to your buttocks as possible, place your hands under your head, and elbows apart. Twists are performed: as you exhale, the head, shoulders and knees rise slightly, the upper part of the body turns to the right, and the lower part to the left, on the next exhalation the direction of movement changes to the opposite. Perform 2-5 times on each side.
Lie on your back, bend your legs slightly and place them shoulder-width apart, fold your arms under your head, and spread your elbows to the sides. Raise your head and shoulders, fix them for 3-4 seconds, then raise your legs, fix them for 3-4 seconds, smoothly lower your head and shoulders, keeping your legs suspended for another 3-4 seconds, lower your legs into place. Perform 2-5 times.

Complex for the pelvic floor muscles

This group of exercises is necessary to tidy up the pelvic muscles and normalize the functioning of the female reproductive system. They can be performed already 2-3 days after birth, with the exception of cases with serious ruptures or cesarean section. The complex is performed 3-5 times a day. These are Kegel exercises designed specifically to improve women's health. genitourinary system, useful both during pregnancy and after it, facilitating natural childbirth.

Vaginal muscle training. Squeeze the internal muscles, as if you want to hold urination, hold them for 3-5 seconds, then smoothly release them. To understand which muscles should be tense, you can practice in the toilet, interrupting urination. Perform 20-30 times per set.
Anal muscle training. It is performed in the same way as the first exercise, but the muscles of the anus are tensed for 3-5 seconds, then relaxed. Perform 20-30 times per set. This exercise, in addition to training the pelvic floor muscles, serves as a prevention of hemorrhoids, which young mothers often suffer from.
After mastering the first two exercises, you can move on to the next stage: perform both at the same time for 20-30 repetitions.

Exercise for the lower back muscles

Performed lying on your side. Lie on your right side right leg extend along the body, and extend the left hand forward across the body, the right arm is extended along the body. The left arm must be moved behind the back as much as possible, while simultaneously turning the head, neck and left shoulder, the muscles of the back and pelvis should tense. Perform 5 approaches, change sides and repeat the exercise 5 times.

Fitball exercises

To put their own bodies in order, young mothers will need a fashionable sports equipment - a fitball (a large inflatable ball of various diameters). It is used not only for exercises for adults, but also for performing a number of exercises to improve the health of children almost from birth.

The rhythm of a woman’s life after childbirth changes, as a newborn baby tirelessly demands attention. But sometimes you really want to take time for yourself in order to remain slim and beautiful. Mothers of infants are especially distressed by their changing figure during pregnancy. Let's consider where to start to get in shape, and how to do it correctly without harming the body and lactation.

When to start exercising after childbirth

The female body undergoes enormous changes during pregnancy. Childbirth, being a very energy-intensive process, takes a significant amount of strength from a young mother. Physical exercise will not only help you get in shape, but also improve your health. Adequate loads have a beneficial effect on joints, restore the musculoskeletal system, and have a positive effect on the functioning of the cardiovascular and respiratory systems, normalize hormonal levels, and also help increase lactation.

Thanks to special hormonal levels During the postpartum period, a woman’s body undergoes active regeneration. That is why you should not neglect physical education at this time. It will be especially useful, and the result will be noticeable faster. But there is also no need to overdo it. Remember that everything is good in moderation.

To determine the time to start physical training, you should take into account the peculiarities of the course of childbirth. After a caesarean section, a young mother should forget about stress for the next one and a half to two months and exercise only after consultation with a gynecologist. In case of a rupture or cut in the perineum, internal or external sutures are applied, you should wait until they are removed and the wounds are completely healed.

The timing of the start of physical education is determined by the nature of the birth and the mother’s well-being

If the birth was easy and without complications, and the young mother feels well, then the first exercises can be started the very next day. They will raise the overall tone of the body and help stretch the joints.

Features of physical exercise in the postpartum period

At first, perform all the exercises slowly, smoothly and softly, almost effortlessly, carefully monitor your well-being, do not allow severe tension and pain. Exercises with weights are contraindicated. Once you are at home, move more, walk, walk with your baby. This will be a great addition to your exercise routine.

A set of exercises to restore health must be selected taking into account physiological characteristics young mother

The first days of physical education should resemble a light warm-up. Simple exercises are aimed at helping the body recover faster after pregnancy and the birth of a baby. Take your time and perform them for 2-3 repetitions, gradually increasing the load. You can move on to more intense training no earlier than after 2–3 weeks.

In some maternity hospitals, women in labor are advised to do the “Bicycle” exercise. It helps not only to tidy up weakened abdominal muscles, but also promotes faster contraction of the uterus, which is especially important during repeated births.

The first exercises can be bending forward and to the sides, swinging and circular movements of the arms, turning the body to the sides, circular movements of the head, rotational movements of the feet, raising the legs bent at the knees, rotational movements in the knee joints. Breathing exercises are very useful.

After the second birth overweight left pretty quickly. Housework, child care, long walks with a stroller fresh air did their job. After a couple of weeks, all the things I wore before pregnancy began to fit. But weak muscle tone and skin that had lost elasticity in the abdomen, hips and buttocks marred the situation. Since there were no contraindications to physical activity, after 3 weeks I started doing the first exercises without weights. These were: squats with narrow and wide stance to engage the buttocks and problematic inner thighs; swing your legs back and to the sides from a standing position; bending to reduce waist size; body rotations in a standing position; a complex of yoga asanas “Surya Namaskar”, which helps to slightly stretch the muscles of the whole body, has a beneficial effect on the spine, preparing it for the loads that lie ahead during the day. After a week of regular exercise, when the exercises began to be easy, she began to take the child in her arms while squatting and bending, thereby receiving a small burden of 4 kg.

You should stop exercising and consult a doctor if you experience:

discomfort;
pain in the abdomen or perineum;
severe fatigue;
dizziness or other unpleasant symptoms.

Perhaps the body is not yet ready for postpartum exercise or there are some contraindications.

If a young mother feels very weak and does not get enough sleep, then it is not worth starting classes yet. In this case, daily care of the baby and wearing a postpartum bandage will be enough, and exercises can be started after you feel better.

We fight diastasis

Separation of the rectus abdominis muscles (diastasis) is sometimes an unpleasant consequence of pregnancy and childbirth.

Diastasis is a dangerous disease prone to progression

First, you should check for this problem. Lie on your back, bend your knees and place your fingertips vertically along the midline of your abdomen, a few centimeters above and below your navel. Then we slowly begin to lift our heads off the floor. Ideally, the abdominal muscles under the fingers should close. If there is a distance between them, then this indicates the presence of diastasis.

Physical exercises can be done as usual with a discrepancy of up to 2 cm. If the distance is from 2 to 5 cm, then corrective exercises should be done this problem. If you are more than 5 cm, you must exercise exclusively in a bandage.

If you have diastasis, avoid any exercises that create pressure inside the abdominal cavity:

bar;
push ups;
regular abdominal exercises;
bends;
jumping;
raising legs from lying or hanging positions.

To correct this ailment, the following exercises are used (we will consider the technique for performing them below):

"A hundred";
"Cat";
"Vacuum";
"Half Bridge";
lying twist;
lying leg curl;
stretching the opposite arms and legs.

It should be remembered that all loads are performed with the abdomen retracted as much as possible. Don't let it swell. Otherwise, instead of being beneficial, the exercises will have the opposite effect, because diastasis is prone to progression.

Video: exercises for diastasis after childbirth

Physical education for lactostasis

Almost every nursing mother faces the problem of milk stagnation at least once. It turns out that this situation can be corrected with the help of simple physical exercises. They will not only serve as a prevention of lactostasis, but will also help free clogged mammary ducts.

In addition to the above, many exercises that gently engage the pectoral muscles will be useful for milk stagnation.

My friend regularly encountered lactostasis during the first time after giving birth. This ailment caused a lot of trouble: the body temperature rose, the breasts swelled and hurt, caring for the baby and household chores became a burden. Straining stagnation was a real painful torture for a nursing mother. My sister, having learned about her problem, advised her to stretch her mammary glands before feeding and do stretching exercises. pectoral muscles. The first results were not long in coming: in 2 weeks there was no stagnation, although before this hardening appeared about once a week.

What exercises can you do after a caesarean section?

Delivery through surgery involves a fairly long recovery period. It usually takes from 6 to 8 weeks, during which you cannot begin physical activity. Also, before starting physical education, you should visit your gynecologist to make sure there are no contraindications. But this does not mean that such a long recovery period completely excludes the possibility of performing exercises.

You can start exercising after a cesarean section no earlier than 6–8 weeks after birth and only after consulting your doctor.

Even in the maternity hospital, you can start rehabilitation exercises. An obstetrician-gynecologist, depending on the condition of the woman in labor, may recommend light breathing exercises, stroking the abdomen, coughing while holding the suture area, and warming up the ankle and knee joints. The load on the entire abdominal area is excluded for now.

After one and a half to two months, you can begin more intense physical exercise. It should be remembered that no matter what level of physical fitness a woman had before pregnancy, she should start with light exercises. You should not immediately run to Gym or for fitness, start with simple physical exercise at home or in the fresh air. Kegel exercises, “Half Bridge”, “Plank”, bending the torso forward and to the sides, squats, “Vacuum”, and abdominal exercises will come to the rescue.

Slow swimming, water aerobics, and yoga are also good after cesarean. But you will have to give up running, jumping and weight training for 9 months, or better yet, a year.

Exercises to align the pelvic bones

Pelvic bone discrepancies are a common problem in women after pregnancy, causing discomfort and pain that limit movement. The following exercises will help the symphysis pubis come together faster and the sacrum joint return to its previous position:
walking on the buttocks. To perform this exercise, you need to sit on the floor, your legs can be bent at the knees or left straight. In this position, try walking on your butt. Move forward in this way for a few minutes and then back. This exercise also gets rid of cellulite in the thighs and buttocks;
Walking on your buttocks will help the pelvic bones converge faster
"Turtle". Lie on your back, exhale, drawing in your stomach, pull your legs bent at the knees towards your chest. This exercise will help eliminate the accompanying pain in the tailbone;
The “Turtle” exercise will help get rid of accompanying pain in the tailbone
"half-bridge". Lie on your back, place your arms along your body, bend your knees. Push your pelvis up. Tighten your buttocks and hold this position for a few seconds. Do 2 sets of 20 reps.

When performing the “Half Bridge” exercise, pull in your stomach and tighten your buttocks

The spine bears a heavy load not only during pregnancy and childbirth, but also after it. Household chores and frequent long-term carrying of a baby in your arms can contribute to the development of pain. It’s not always possible to reduce daily household stress, but every mother can help her spine be more flexible and healthy. It is necessary to perform simple exercises for the back muscles:

lying twist. Lie on your back, bend your knees, spread your arms to the sides. Tilt your knees to the right, lowering them as much as possible, turn your head to the left, do not lift your shoulders off the floor. Stay in this pose for a minute or as long as feels good. Repeat on the other side;
Spinal twisting exercises will help relieve back pain
body rotations. Sit up straight, cross your arms at your chest. Slowly turn your body left and right. Do 5 times in each direction. Repeat the exercise with your hands behind your head;
sit on the floor with your legs tucked under you. Raise your arms above your head, clasp your fingers together. Slowly lower your palms behind your head, leaving your elbows pressed to your head. Twist your pelvis forward, removing the arch in your lower back. Repeat 10 times;
sit flat on the floor with your legs tucked under you. Raise your right hand and place it behind your head, and place your left hand behind your back from below. Pull your hands towards each other, trying to connect. If it works, stay in this position for 30 seconds, then repeat, changing hands;
If you manage to close your hands behind your back, stay in this position for 30 seconds or longer.
sit up straight, raise your arms straight up, palms together. Try to reach as high as possible with the top of your head and fingertips. Stay in this position for 30 seconds or longer;
extending the opposite arm and leg. Get on all fours, back straight. Lift up right hand And left leg. Pull your stomach in. Stretch the top of your head and fingers forward, and your toes back. Hold this position for 20–40 seconds or longer. Switch arms and legs.
When performing the exercise, do not forget to pull in your stomach

Effective exercises to restore your figure after childbirth

Existing diversity physical activity will allow any mother to create a suitable set of classes for herself. There can be various variations here - both daily loads on the whole body, and division of workouts by day for different muscle groups. You should focus on your priorities and body characteristics. Let's take a closer look at some very effective exercises, techniques for performing them, as well as the types of physical activity allowed during the postpartum period.

The existing variety of exercises will help the young mother choose the appropriate load

"Cat"

It is difficult to overestimate this exercise; it effectively affects the muscles of the back, buttocks, and shoulder girdle, and helps bring a sagging tummy into shape.

“Cat” will help a new mother relieve tension from her back muscles and tighten her stomach

To perform it, get on all fours. Exhale and lower your head between your hands, arching your back like a cat, pulling your stomach in as much as possible. As you inhale, lift your head, slightly arching your back. Try to keep your stomach pulled in. Repeat 10 times at a slow pace.

"Vacuum"

Very effective exercise, helping to restore a flat stomach even with diastasis. Do it in the morning on an empty stomach. Stand with your legs slightly bent and your hands slightly above your knees. Exhale, trying to push all the air out of your lungs. Press your chin to your chest and twist your tailbone towards your pubis. At this moment, pull your stomach under your ribs as much as possible. Stay in this position until you need to take a breath. Repeat 10 times.

Drawing in your belly as you exhale will help you safely get rid of a sagging belly after childbirth.

The exercise can be made more difficult. As you exhale, make inward and outward movements with your stomach. Take a breath, relax, catch your breath. Repeat 3-5 times.

"Plank"

This exercise is performed with support on the hands and toes. If maintaining this position is difficult, you can shift the emphasis to your knees.

There are different types of "Planks". You can alternate their execution or choose one option you like:

"Plank on straight arms." Lie on the floor, place your hands under your shoulders. Lift your body up, using only your hands and toes. The buttocks are tense, the stomach is pulled in as much as possible. Try to stay taut like a string. Stretch forward with the top of your head. The whole body should be a straight line: do not sag in the lower back and do not lift your pelvis up. Stay in this position as long as you can. Start with 10–20 seconds and gradually increase the time. Get down on the floor and rest. Repeat 3 times.
When performing the exercise, make sure that your entire body forms a straight line.
“Plank with raised arm and leg.” To intensify the exercise, you can try to lift your arm or leg, or the opposite arm and leg, off the floor. Stay in this position for 5–10 seconds.
Raising your arms and legs during Plank gives additional stress to the whole body
"Plank on bent arms." The technique is the same, but relies on the forearms. Place your elbows under your shoulder joints.
Bent-arm plank pose helps tone the muscles of the entire body.
"Side plank" When performing it, the oblique abdominal muscles, as well as the muscles of the arms and back, are well worked out. From the “Plank” pose, turn your body to the right, lifting your right hand from the floor, lift it up or place it on your belt. Place your right foot on top of your left. Place your left hand under the shoulder joint, resting on the entire palm, not just on the wrist. The body is extended in a straight line, do not bend at the lower back, maintain balance. Stay in this position for 10–15 seconds or longer. Repeat on the other side. Perform the exercise 3-5 times in each direction.
The side plank is a great way to work your lateral abdominal muscles.
"Reverse plank". Sit on the floor, leaning back a little. Lean on your straight arms located under your shoulder joints. Slowly push your pelvis up so that your body is a straight line. Do not throw your head back, look up. Tighten your buttocks, pull in your stomach. Feel the tension in your body. Stay in this position for 20 seconds or more. Get down on the floor and rest. Repeat the exercise 3-5 times.
When performing a reverse plank, be careful about your hand position to avoid wrist injury.

Ab exercises

Abdominal exercises are performed lying on a hard surface; the floor is ideal. Young mothers can work their abdominal muscles when performing both static and dynamic exercises. They differ in the load on different areas of the press, depending on which part of it is involved - the upper or lower.

Working out the lower abs includes leg raises. Place your palms under your buttocks to relieve the load on your lower back. Slowly lift your feet off the floor and raise your straight legs to an angle of 30–45 degrees (the smaller the angle, the greater the tension). Stay in this position or scissor your legs, crossing your shins and spreading them apart. Lower your legs, repeat 10 times. Make sure your stomach is pulled in during the exercise.
Working out the upper abs. Lie on the floor with your knees bent or your feet supported, for example, under a sofa. Place your hands behind your head. Lift the body off the floor, bringing it to a vertical position. Do not round your back when performing, try to keep it as straight as possible, and do not press your elbows to your head. Do 2 sets of 10–20 reps. The second option is to lift your head and shoulders off the floor, stretch your face up. IN extreme point hold for a couple of seconds, lower your shoulders first and then your head. Repeat 20 times.
Exercise for the oblique abdominal muscles - twisting. Lie on your back, bend your knees, hands behind your head. Lift your shoulders and head off the floor, turn your body to the side, trying to reach your left knee with your right elbow. Lower yourself to the floor and repeat on the other side. Perform a total of 20 crunches.
"Bike". To perform it, lie on your back with your hands behind your head. Raise your legs straight at an angle of about 45 degrees. Lift your upper body off the floor, bend your left leg at the knee and reach towards it with your right elbow. Straighten your leg, repeat in the opposite direction. To begin, perform the exercise 10–20 times. Make sure your stomach is pulled in.
A very effective exercise called “Bicycle” uses all the abdominal muscles.

Video: how to remove belly fat after childbirth

Breathing exercises for weight loss

Effective weight loss methods for young mothers are breathing exercises, in particular bodyflex. In addition to reducing body volume, such exercises help saturate the body with oxygen and improve the functioning of the respiratory, circulatory and digestive systems. The skin becomes more elastic and does not sag after losing weight. In just 15 minutes a day you can get in shape without resorting to grueling workouts. An important point is that you need to exercise strictly on an empty stomach.

Breathing exercises combined with strength exercises are a great way to say goodbye to extra pounds.

All positions are performed with the stomach fully retracted, as if you want to reach the spine with your navel. To draw your stomach in like this, you need to completely exhale the air from your lungs. Take a deep breath, inflating your stomach, and then exhale noisily, without using your voice. A noisy exhalation should be achieved only due to a sharp release of air. Hold your breath and immediately pull your stomach under your ribs as much as possible. Take the exercise position, stay in this position for 10 seconds. Relax, inhale sharply and deeply. The complex usually consists of 10–15 poses that involve different muscle groups. Each exercise must be performed 4 times.

Bodyflex is a set of exercises that helps you lose weight thanks to breathing exercises

After my first birth, it took me a long time to get into shape. Having a thin physique, she was painfully aware of every extra centimeter. And the hated 6 kilograms seemed to stick to the sides and stomach, causing heaviness, shortness of breath and aesthetic discomfort. Regular abdominal exercises and squats strengthened the muscles, but subcutaneous fat did not decrease. The reason for this was the disrupted regime and abundant food during breastfeeding. It was bodyflex that helped me get back into shape. The extra centimeters began to melt away literally before our eyes, the skin became more elastic and tightened. All these changes occurred without changing the usual diet. The classes took only 15–20 minutes. I performed them every day immediately after waking up. In addition to the lost centimeters, it is impossible not to note positive influence on general state body. After the complex, my mood improved, vigor appeared, my thoughts became clearer and calmer.

Video: bodyflex for weight loss

Fitball exercises

Many young mothers know very well how useful a fitball is in gymnastic exercises for babies. With the help of such a miracle ball, you can arrange a home workout both alone and with a baby in your arms. These activities tone all muscle groups, and performing them cannot be called boring.

Exercises on a fitball are not only useful, but also not boring.

Fitball exercises may include the following exercises:

jumping on a fitball. If you hold a child in your arms, such training will not only make the legs slender and the butt firm, but also, if necessary, help rock the baby to sleep;
slow turns of the body to the sides while sitting on the ball;
Abs swing. Lie with your back on the ball and lift your head and shoulders;
lifting your head and shoulders while lying on your stomach on a fitball will help strengthen your back muscles;
exercise to use the muscles of the whole body. Lie on your stomach on the ball. Stretch your arms forward and lift your legs off the floor, keep them straight, maintain balance.

Hoop training

A hoop is a very useful tool for a woman who wants to reduce her waist. But young mothers should not rush to practice hula hoop. You can use this sports device only 4-5 months after giving birth, and after a caesarean section this period can increase to a year.

When long-awaited months passed, you should carefully consider the choice of hoop. It is better if it is light, smooth and large in diameter. This is the type of hula hoop that will most effectively help cope with fat deposits, since its contact area is larger than that of one with massage balls. In addition, it is much harder to spin a light hoop, which means more energy will be spent for this.

Regular hula hoop exercises will help remove fat deposits in the waist area

Explaining how to spin a hoop is quite problematic. The exercise must be tried in practice. It looks something like this:

Put the hoop on yourself and place it around your waist.
Lightly press it to your back and twist it with your hands in any direction.
With your body, do oscillatory movements towards the rotation. The easiest way to do this is to lightly shift your weight from one leg to the other at a fast pace.

At first, the hoop may fall frequently, but over time everything will work out.

Charger

Daily exercise is beneficial for any person. It helps you wake up faster, stretch your muscles and joints, and recharge your batteries for the whole day. Even if you plan to do a more serious workout during the day, morning work-out will not be superfluous. An easy set of exercises will only take a few minutes. It has virtually no contraindications.

Morning exercises will help a young mother get a boost of energy for the whole day

The charger can include:

circular movements and head tilts;
rotational movements with the hands, arms extended or bent at the elbows;
bending the body forward and to the sides;
circular movements of the body;
rotational movements of the feet;
raising the legs bent at the knees until the thighs are parallel to the floor, etc.

Typically, charging takes no more than 10 minutes, but if desired, you can include other exercises described in the paragraphs above in the morning complex.

Pilates

Pilates is a strength training program based on proper breathing.. This sport is perfect for young mothers who want to have an athletic and toned body. It is worth noting that Pilates puts quite a significant load on the body, and you can do it only after preparing with lighter home workouts for several weeks.

Pilates will help a young mother find a beautiful, toned body

Typically, one Pilates session works the muscles of the entire body. Training takes place with your own weight or with light weights. All exercises are performed smoothly, the stomach is always pulled in, the pelvis is twisted forward, and the buttocks are tense. Maximum concentration on execution technique is required. It is better to start classes under the guidance of an instructor in the gym.

It is worth noting that Pilates is yoga asanas adapted for sports.

Water aerobics

Exercising in water is a great way to get in shape after childbirth. If you are in doubt whether you should give preference to this sport, then it is worth recalling several advantages of such training:

An employee, while on maternity leave, decided to try to restore her figure after childbirth with the help of water aerobics. The first lesson delighted her. It turned out that when training in water you don’t feel tired at all. The class is going on, calories are consumed at a tremendous speed (compared to outdoor training), and the woman experiences only pleasure. Another positive thing was that the classes were performed to music. This creates a pleasant atmosphere in the pool, improves your mood and adds energy for a productive workout.

Bike

Cycling is beneficial not only because it helps you get in shape after childbirth. Such a load has a positive effect on the musculoskeletal system of a young mother, strengthens muscles, respiratory and cardiovascular system, is excellent prevention varicose veins veins In addition, for those who like to pedal in the fresh air, immunity increases, digestion improves and metabolism accelerates, and postpartum depression goes away.

Pedaling in the fresh air is good for the health of a young mother

Unfortunately, there is no exact data on exactly when you can ride a bike after giving birth. Here the mother needs to pay attention to her own well-being. If there were tears or cuts in the perineum, then you must wait until they are completely healed. It is also not recommended to start riding until the lochia is gone.

Kegel exercises

To restore the perineum and strengthen the pelvic floor muscles after childbirth, use Kegel exercises, the effectiveness of which is scientifically proven. They help fight prolapse or prolapse of the pelvic organs and urinary incontinence, which often occurs in women during the first time after childbirth.

You can perform the exercises at any time and anywhere, since these workouts are invisible to others. They are not contraindicated after cesarean section. The technique consists of alternately tensing and relaxing the muscles of the perineum and lower abdomen. You should start with several compressions 3-4 times a day, then increase the number up to 200.

Kegel exercises normalize the organs of a woman’s reproductive system Exercises can be varied various techniques

. For example, the “Elevator” variation. Tighten your muscles as if an elevator were moving inside from the perineum to the navel, stopping one by one on ten floors.

After pregnancy, the load on the spine increases along with the baby, who becomes heavier day by day and increasingly asks to be held. The daily lifting and lowering of the stroller on stairs, in a half-bent state, wet cleaning of the apartment, and carrying the baby in a sling are not in vain for a mother’s fragile spine. There is no need to wait for back pain - you need to regularly include 2-3 exercises in your complex aimed at strengthening the muscles located around the spinal column and improving its mobility.
At the beginning of the lesson, do a few stretches, trying to reach the ceiling with your hands.
If you have a wall bars or horizontal bar, hang on them for 1-2 minutes, clinging to the bar with your hands.
- Perform the following exercises, repeating each 3-4 times in one direction and the other:
- tilting the head forward and backward;
- turning the head from side to side;
- head rotation;
- rotation of shoulders forward and backward;
- shoulder lifts up together and alternately;
- rotation with straight arms forward and backward;
- abduction and dilation of the shoulder blades; try to round your chest as much as possible, first and then your back;
- raising your arms to the sides at shoulder level, try, leaving your pelvis motionless, stretch your right hand to the right, moving your body behind your arm, then repeat the same movement to the left;
Sit on the edge of a chair or on an exercise ball. Try to straighten your back. Place your feet at a distance of half a meter from each other so that your shin is perpendicular to the floor and there is a 90° angle under your knee. Shoulders and arms are relaxed. Inhale and as you exhale, pull your stomach in, press your chin to your chest and, continuing the movement, slowly bend down, rounding your back with a “wheel” and hanging your arms freely to the floor. Try not to relax your stomach. Stay below for a while, trying to breathe calmly. Then inhale and as you exhale, begin to straighten your back in the following sequence: lower back and lower back, chest, shoulders, neck, head. Perform 5-6 repetitions. Once you have mastered this exercise while sitting, try doing it while standing.
Place your feet shoulder-width apart. Bend your knees slightly. Rock your pelvis back and forth for 1-2 minutes, turning your pelvis toward yourself and drawing in your stomach and perineum as you move your pelvis forward. When moving your pelvis back, try to move it as far as possible. The body does not move.
The starting position is the same as in the previous exercise. Try to “draw” a circle with your pelvis without tilting your body. Perform 5-6 circles in each direction.
The starting position is the same. “Draw” the number “8” 5-6 times with your pelvis in the horizontal plane in one direction and the other.
Place your feet shoulder-width apart and perform slight bends to the sides. Hands slide along the body. In the future, you can cross your arms behind your head and sit down, spreading your knees to the sides: this will increase the load. Perform 2-3 sets of 15 repetitions.
The starting position is the same. Extend your arms in front of you and move one arm back, rotating your body. Try not to lower your hand to the floor - it should go parallel to it. Repeat the exercise 15 times with each hand.
Stand up straight. Place your feet shoulder-width apart, feet parallel to each other. Pull your stomach in, bring your shoulder blades together, reach up with the top of your head, arms pressed tightly to your body. Inhale and as you exhale, bend 90°, keeping your back and legs straight. Hold this position for 2-3 seconds, stretching your spine different sides- tailbone in one, crown in the other. Slowly return to the starting position. Repeat the exercise 5-6 times, changing legs.
Get on your knees and place your hands on the floor, placing your hands directly under your shoulders. Perform the “Cat” exercise: while inhaling, slowly bend over, turn your tailbone up, while exhaling, round your back, pull in your stomach and perineum. Try to tuck your tailbone under you. It is advisable not to make unnecessary movements with your head, throwing it up and pressing your chin to your chest. Just let her continue to move her body. Perform 8-10 repetitions.
Remaining in the same starting position, raise the opposite arm and leg to the level of the body, trying to stretch yourself in different directions. Changing arms and legs, repeat the exercise 15 times, rest by sitting with your buttocks on your heels and stretching your arms forward, and then perform 1-2 more sets of 15 times.
Now rock your pelvis from side to side 10-15 times, and then perform circular movements with your pelvis 5-6 times in one direction and then in the other direction.
Get on your knees and elbows. Try to bring your shoulder blades together as you exhale, and as you inhale, spread them apart, rounding your upper back. After repeating the exercise 15 times, sit on your heels and stretch your arms forward, rounding your back. Hold this position for 10-20 seconds and perform another 1-2 sets of 15 repetitions.
Sit on the floor, straighten your legs in front of you.
Bend your right leg knee joint, placing it behind your left leg. The right foot presses against the thigh of the left leg. Straighten your back, bring your shoulder blades together, pull your stomach in. As you exhale, turn your body to the right, moving left hand for the right leg. Place your right hand on the floor behind your back. Open your chest, bringing your shoulder blades together, and stretch your head up. Hold this position for 20 seconds, repeat on the other side.
Starting position - lying on your side. Place one straight arm under your head, and place the other in front of you with your palm on the floor. Pull in your stomach and buttocks. Inhale and as you exhale, simultaneously lift your two legs, trying to press them tightly together. Repeat 2-3 sets of 15 times, then perform the same number of repetitions while lying on the other side.
Starting position - lying on your stomach. Extend your arms forward. 5-6 times, alternately raise your arms while inhaling, and lower them down as you exhale. Then lift your legs one by one as you inhale, trying to pull them back, not up, and lower them as you exhale. After this, lift the opposite arms and legs 6-8 times, alternating.
The starting position is the same. Bend your arms and place the backs of your palms under your forehead. As you exhale, lift your upper body up, leaving your hands on the floor. Inhale and come back. Do not throw your head back - it should be a continuation of the straight line of the spine.
Lying on your stomach, place your palms on the floor near your chest. Inhale and as you exhale, bend over, lifting your body up, press your pelvis to the floor, do not raise your shoulders to your head. Inhale, and as you exhale, lower yourself to the starting position. Repeat the exercise 5-6 times.
Sit on your heels and stretch your arms forward, rounding your back. Stay in this position for 10-20 seconds.
While on your knees, raise your arms up. Lean to the right, pulling your pelvis to the left. Stay in this position for 10-20 seconds, then lean to the left, pulling your pelvis to the right.
Sit cross-legged, clasp your hands, grab your right knee with it, round your back and in this position stretch back, on the contrary, try to press your knee to the floor. Hold this position for 10-20 seconds. Then repeat the exercise with your hands behind your left knee.
Remaining in the same position, straighten your back, bring your shoulder blades together, cross your fingers and place them on the back of your head. Inhale and as you exhale, slowly tilt your head down. Then tilt your head towards your left shoulder, placing your left hand on your right ear. Repeat on the other side.

Natalya Nepomnyashchaya,
Fitness instructor, Moscow
Article provided by the magazine "9 months" No. 06 2007

Discussion

Excellent tips, I would like to point out! That's exactly what I did. My doctor gave me these exercises on a printed piece of paper!

Comment on the article "Exercise for the back: exercises for mothers after childbirth"

Fun gymnastics for the legs in the first months of the baby for physical development Massage and gymnastics are very important. If you combine gymnastic exercises with funny rhymes, then the exercises will not only physically strengthen the baby, but also give him a lot of pleasure. Such exercise will cause an emotional response in the baby and help establish emotional contact with an adult. Exercises are performed in a supine position. Big feet walked along the path. (bend your knees and stomp your baby’s feet...

A set of exercises for infant gymnastics Gymnastics has a very good effect on the psychomotor development of the baby. It is advisable to carry it out daily. Here are some simple exercises, do 5-6 repetitions: - Connect the bent knee of the right leg with the left elbow, repeat the same on the opposite side. - Take the hand and the leg and turn the baby onto his tummy. - Connect your bent knee to your elbow on the same side. - In the supine position, let the baby grab your fingers and...

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about exercises for the back. Tell me, if your back has been corrected, now you probably need to build up muscles and generally keep your back in order. Maybe instead of charging, buy a running machine, something similar to an elliptical trainer.

✿ Exercises for mothers with a baby under 6 months If you have difficulty doing these exercises, at first repeat each of them about 10 times, and then gradually increase the number of repetitions to 15 - 20 times. All exercises are performed smoothly, without jerking. 🔷 Exercise for biceps (shoulder muscles). I.p. – standing, the child lies on the mother’s arms bent at the elbows, supported by the hands and forearms (at the beginning, when you are still training, for...

After pregnancy and childbirth, a woman’s figure changes: a layer of fat appears, muscles stretch. Simple exercises will help make your tummy toned and neat. All exercises are performed WITH EXHALETION, the abdominal muscles are tense. 1. Standing on all fours, exhale, arch your back like a cat, pull in your stomach and hold for 4 counts. Repeat 5-10 times. 2. Sitting on the mat, lean your back on your hands. Lift your straightened right leg up, hold for 4 counts and slowly lower it...

Previously, daily exercise was considered the norm (not by everyone, yes) and no one said that this was an unbearable burden on the child. If you added gymnastics for the back, you probably just need to alternate, one day, another day.

Discussion

Well done for doing gymnastics. Previously, daily exercise was considered the norm (not by everyone, yes) and no one said that this was an unbearable burden on the child. If you added gymnastics for the back, you probably just need to alternate, one day, another day. And how serious are your sports activities?

You may not need to worry so much about scoliosis. Kyphosis IMHO, worse is stooping, and scoliosis is simply a tilt of the spine to the side, which almost everyone has now (or maybe it was always there before, just no one paid attention). The first degree is a minor deviation, and generally depends on the doctor - whether it seems crooked or not to him :) But you still need to strengthen your back, one way or another, it’s useful for everyone.

My eldest has both kyphosis and scoliosis, the youngest has only scoliosis, everyone has flat feet, my inheritance. They are not interested in skating, skiing, and a swimming pool; they don’t want a sports section. I recently had a massage course, it seems my back has straightened a little, but without regular exercises this won’t last long. So if you have problems similar to yours, gymnastics is needed.

I also have tonsillitis, I tried a lot of things, it got better.
Does he wear foot insoles?

In such a situation, I was told that the child was attracting my attention in this way. Since parents are at work all the time, then this is the only way - to get sick more. Try to spend as much time as possible with him on the weekend with pleasure. For both. And on weekdays, sign up for sections that strengthen your back and relax. You go to the sanatorium - well done. My daughter had problems with the gastrointestinal tract. Adenoids - colds, they suggested deleting it. I herded her food. She refused sweets. Homeopath, very expensive once a month. And then drink the balls according to the scheme half an hour before meals, an hour after meals, do not eat anything during this time, drink only water (not juice, not lemonade). I’m not a systematic person, I felt like I was going crazy. A feeling of powerlessness and enormous responsibility for the child’s health. When she started to have a runny nose, I got furious and scolded her. So, I ate too much candy, I ate a lot of fried potatoes, my pancreas malfunctioned, and then a runny nose started. When she sniffled, rage began to boil inside me. Then I started going to a psychologist about my questions, and she turned out to be a psychosomatic specialist, a specialist in the connection between diseases and mental states. My daughter and I talked several times under the guidance of a psychologist, I was amazed. How difficult it is for children. She was very bored, then I frightened her greatly with my temperament - she was frightened when I went broke. There's a lot unspoken. She was offended that I talked about her health problems in front of her. in general, what seemed nonsense to me is very important for children. You control secondary things, consequences, but you do not cover the causes; they are visible to a specialist from the outside. I have suffered for my point of view, and now it has become much easier for me. I assume that to some this will seem like complete nonsense - how scoleosis and relationships with parents are connected. I think there is a connection. Now she gets sick much less often - second grade is much easier. He talks and shares about his grievances and problems. We talk a lot. And although I didn’t work less, the quality of communication has changed a lot. In general, my advice is to organize a treatment system, transfer what you can to others, try to communicate with a psychologist at least once in order to relax the child and reconsider some of your approaches. Tonsillitis is a sore throat, and tonsillitis is the need to speak out. Try to hear your child.

I do “back exercises” - a set of exercises in the morning and evening, for 15 - 20 minutes. If I don’t do it, my back hurts. If we add to this a full morning set of “our” exercises, then in the morning you need an hour, no less - but I’m weak: (I ended up greatly reducing the massage. Is this possible, I wonder? I really like the massage, but I don’t have time - before work especially...

Stay in shape The lion's share of classes at school for pregnant women should be devoted to gymnastics. Preferably with some dance elements. Exercises on fitballs, yoga and Pilates stands will also be beneficial, and it won’t be boring to practice. Give preference to courses with big amount gymnastics classes. The more there are, the better, because preparing for childbirth, and the birth itself, is a marathon. And to get the winner's cup, you need to train regularly. Only...

Basic exercise for scoliosis "Back support". So, the very first and simplest exercise, with which you definitely will not spoil the child, but will improve his posture, improve muscle nutrition, strengthen a large layer of back muscles - this is simply holding the back in a position lying on the stomach. You need to tense your back, raise your head, keep your arms back, keep your legs straight, rise and hold your back. Then rest a little and repeat 3-4 times for 10 seconds. If the child is tired, you can give him a short massage. This...

No, a corset is not suitable for children with sluggish posture. The back should be held straight by the muscles, and not by any other means. Therefore, just constantly remind “straighten your back” + swimming + exercises.

Discussion

Yoga is beneficial for posture at any age. Try it, maybe you have classes somewhere.

It will be interesting, write to the soap and I’ll write out in detail how to perform my complex for the back :))

In your uncomfortable position, the disruption of the blood supply to the spinal roots is probably increasing - hence such complaints. Vicious tactics - anointing, taking pills, chiropractic, massage - this is all passive treatment, nothing will happen without self-care. Try to make a little effort on yourself. Even 10 minutes spent on basic exercises will do a good job. And the child is not a hindrance to this - do exercises with him, there are plenty of pictures everywhere on this topic - I highly recommend it. Usually the child gets the greatest pleasure. I appeal to your reason - 10 minutes is not much. But we need a system - daily.

The back does not get tired only when reclining on the sofa with outstretched legs. But then you can’t take anything other than a hoop and take up the entire sofa. In principle, the most important thing has already been said here - it is necessary to strengthen the muscles of the back and neck... Morning exercises are very desirable, well, at least...

Discussion

First, you need to find a comfortable position. It is possible that the sofa is, in principle, uncomfortable, and sitting at the machine, say, in an office chair will be much more pleasant. Secondly, you need to find a chiropractor to get your back “snapped”. To some extent, you can do this yourself, or force your husband to do it, but usually non-specialists are terribly afraid to do such things, so I better not tell you. ;)

Actually, I have the same problems with my back, and I was afraid of a regular loom primarily because of my back - after all, you can’t turn it under you for every stitch; on the contrary, the embroiderer has to dance over it. I have never tried ordinary machines, I won’t blame you, but my desktop hanger machine allows you to work at a regular table, in a normal position, plus the design of the machine itself allows you to turn the embroidery almost any way you want. Photos at the link.

exercises, back massager (in my mother’s version). exercise, back massager (in my mother’s version), sit less and move more. Consult your doctor if you have a good doctor.

The most difficult first 1.5-2 months after childbirth are behind us. Fatigue, constant lack of sleep, back pain, excess weight don't give you peace? Then we urgently begin to fight this. You need a daily 20-minute workout, and within a month you will feel much better.

Gymnastics after childbirth begins with a warm-up

Turn on your favorite dance song and dance for three minutes. An impromptu dance can be replaced by walking in place. At the same time, either sweep your leg back, trying to reach your buttock with your heel, then raise your knees high.

Then do a short set of exercises joint gymnastics repeating each exercise 3-4 times in each direction:

Perform the following exercises, repeating each 3-4 times in one direction and the other:
tilting the head forward and backward;
tilting the head, trying to reach the ear with the shoulder;
turning the head from side to side;
head rotation;
rotation of shoulders forward and backward;
shoulder lifts up together and alternately;
rotation of the arms at the elbow joint;
rotation with brushes;
bringing together and spreading the shoulder blades, trying to round the chest as much as possible, and then the back;
holding onto a chair and standing on one leg, rotate your leg first at the knee, then at the ankle joint.

Main part of the lesson

Each of the exercises below must be repeated 15-25 times. If time allows, repeat the exercises on your problem area another 15-25 times.

Exercises to strengthen the buttocks, front and back of the thighs

Starting position - standing, feet slightly wider than shoulders. Place your feet so that their outer arches are parallel to each other (in this position, your feet look a little clubbed). Do not straighten your knees completely. Bring your shoulder blades together, tighten your stomach, and while inhaling, squat down, pulling your buttocks back, as if you were sitting on a chair that is far away, and tilt your body slightly forward. As you exhale, return to the starting position, pulling your buttocks in. Pay attention to your knees: if during the exercise they remained in place - they did not come forward, then you did everything correctly. Otherwise, try to do the exercise slowly, watching the position of your knees.

Stand up straight, bring your shoulder blades together, pull your stomach in, place your legs parallel to each other at a distance of one foot. Take a step forward with your right foot, leaving the same distance between your feet. Squat down, bending both legs, keeping your knees at right angles and not putting your body weight on your front leg. Without holding this pose, exhale and return to the starting position. Perform steps first with your right foot forward and then with your left. Place your feet slightly wider than shoulder width. Turn your socks slightly to the sides. Cross your arms behind your head. Sit down. In a half-squat, bend to the sides, trying to reach your elbow with your knee. In addition to the buttocks and thighs, this exercise gives a good workout to the oblique abdominal muscles.

Exercise for the pectoral muscles

Get on your knees, place your palms on the floor, directly under your shoulders. Now spread your arms slightly to the sides. Straighten your body from your knees to the top of your head in one line, pulling your buttocks and stomach in. Perform push-ups, going down as you inhale and rising as you exhale. Try not to bend your lower back - point your elbows to the sides.

Exercise to strengthen your back muscles

This exercise, allowed after childbirth, helps combat stooping.

Lower yourself onto your elbows, bringing your palms together in front. Elbows strictly under shoulders. Pull your stomach in, remove the arch in your lower back. Bring your shoulder blades together as you exhale; as you inhale, try to spread them apart and round them.

Strengthening your hands

Starting position - lying on your left side. The head is placed on the outstretched left arm. The legs are in line with the pelvis and shoulders. Relax your knees, turn your toes towards you. As you exhale, lift your right leg, and as you inhale, lower it. Try not to lower your leg all the way. Then place your right leg bent at the knee back with your foot near your left knee, turn your pelvis forward. Raise your left leg as you exhale, and as you inhale, return it down, trying not to touch the floor. Repeat the exercise while lying on your right side. Exercise helps strengthen the inner and outer thighs.

Lie on your back. Bend your knees and place your feet closer to your buttocks, shoulder-width apart. Place your hands along your body. As you exhale, lift your pelvis up, forming a straight line from your shoulders to your knees, pulling your buttocks in. As you inhale, return to the starting position. The exercise strengthens the muscles of the buttocks, the back of the thigh, and the pelvic floor muscles.

Exercises to strengthen your abdominal muscles

Lying on your back, bend your knees, feet flat on the floor. The lower back is pressed to the floor. There are three degrees of difficulty for this exercise: first, place your hands on your stomach, then, when you feel that it has become easy for you to do the lifts, cross your arms in front of your chest, placing your palms on your shoulders, then cross them behind your head, spreading your elbows to the sides. Thus, you will gradually increase the load on the abdominal muscles. As you exhale, stretch your chest toward your pelvis, lifting your head and shoulders off the floor, and while inhaling, return to the starting position. Try to keep your shoulder blades retracted.

Now, on the contrary, pull your legs bent at the knees and pelvis to your chest as you exhale, and go back as you inhale. When performing the exercise, pay attention to your lower back: work with an amplitude that allows your lower back to remain pressed to the floor at all times.

Try doing the previous two exercises at the same time.

Back muscle strengthening exercise

Starting position - lying on your stomach. Extend your arms forward. As you inhale, raise your arms one by one, and as you exhale, lower them. Then lift your legs one by one as you inhale, trying to pull them back, not up, and lower them as you exhale. After this, lift the opposite arms and legs 6-8 times, alternating.

Stretching

Stretching is necessary to reduce body temperature, stretch working muscles and minimize pain the next day. Hold each position for at least 20 seconds, do not spring back, breathe deeply, trying to stretch a little more with each exhalation.

Lying on your stomach, place your palms on the floor near your chest. Inhale and as you exhale, bend over, lifting your body up, press your pelvis to the floor, do not raise your shoulders. Inhale, and as you exhale, lower yourself to the starting position. Repeat 5-6 times.

Remaining in the same position, alternately press your heel to your buttock, clasping it with your hand, and try to keep your knees together.

Now sit with your buttocks on your heels, press your chest to your knees, and stretch your arms forward, at a distance of one meter from each other.

Get on your knees. Raise your right arm above your head and lean to the left, pulling your pelvis to the right. Try to keep your hand overhead and not forward. Repeat on the other side.

Sit on your buttocks and bring your feet together. Lower your legs, bent at the knee joint, to the sides. Try to touch your knees to the floor. Keep your back straight and reach the top of your head towards the ceiling.

Sit cross-legged, clasp your hands, hook them onto your right knee, round your back and in this position stretch back, on the contrary, try to press your knee to the floor. Then repeat the exercise with your hands behind your left knee.

Remaining in the same position, straighten your back, bring your shoulder blades together, cross your fingers and place them on the back of your head. Inhale and as you exhale, slowly tilt your head down. Then tilt your head towards your left shoulder, placing your left hand on your right ear. Repeat the exercise on the other side.

Many women, having become mothers, after a while begin to notice that their posture gradually becomes slouched. This is due to a compensatory increase in thoracic kyphosis in response to an increase in lumbar lordosis during pregnancy. If after childbirth a woman does not exercise physical exercise to strengthen muscles that are weakened and stretched during pregnancy, then your posture can change greatly, not for the better.

One such muscle is the rhomboid muscle. One such muscle is located on the left, the other on the right of the spine. The rhomboid muscle starts from the thoracic and cervical vertebrae and attaches to inner edge shoulder blades. This muscle brings the scapula closer to the spine and, in a state of tone, forms a straight and beautiful back.

There are quite a lot of exercises that use this muscle. One of the exercises is to straighten the spine while simultaneously bringing the shoulder blades together.

Exercise

So, place the ball under the bottom so that you can rest on your toes to maintain your balance. Place your arms straight above your head and, with your shoulders touching your ears, round your back, relaxing the corresponding muscles (Photo 1).

Photo 1

From the starting position, lift your torso and arms up at the same time and fix the position at the top point. Then, bending your arms at the elbow joints, try to bring your shoulder blades together (Photo 2). All movements are made while inhaling and without delay.

Photo 2

Then in reverse order, i.e. straightening your arms, lower your torso to the starting position.

Stretching

From the starting position - sitting on the ball - bring your arms together as straight as possible in front of you, round your back, lower your head down, almost touching your chin, and stretch your arms forward and your back back (Photo 3). This stretches the muscles located between the shoulder blades. But it is necessary to clarify that you should not abuse this exercise, because... Excessive extensibility of the rhomboid muscle leads to poor posture.