When can I download the press after childbirth? Rules and features of post-partum workout

Any self-respecting woman soon after birth begins to work on her appearance.

First, what question does she ask: when can I download the press after childbirth and are there any special rules for this?

It is the stomach that becomes the most problematic part of the female body after childbirth.

Despite the fact that a month after the birth of the baby, the body restores itself almost to its original state.

When can I start to download the press?

It is impossible to say exactly when it is possible to pump the press after childbirth. Doctors do not recommend this soon after the birth of the baby. For those who have given birth naturally, at least a couple of months should pass. The same women who gave birth by Caesarean section, can begin to think about classes in the press no earlier than after 3 months. Earlier start of classes can provoke many complications. Do not rush, rather load your body with exercise. First, he should take a break from the test that he had to pass in 9 months. Believe me, this is a serious burden for the female body.

In the period that is prohibited for physical exercise, it is better to take care of your diet. This is one of the components of the speedy achievement of the result in pumping up the press. If you adjust your diet, then create favorable soil for future physical exertion, also provide your body with a sufficient amount of vitamins and minerals, normalize the body's metabolic processes. Before you start the exercises, no matter in the hall you will do them or at home, be sure to visit the supervising gynecologist. He should examine you, make sure that the body is fully and properly restored after childbirth. Only after this, the doctor allows you to exercise.

By the way, many young mothers are concerned about the question: is it possible to combine breastfeeding and exercise. There is a misconception that playing sports negatively affects lactation, minimizing it. This is nothing more than fiction. On the contrary, the more the mother goes in for sports, the more she produces the hormone of happiness, which is transmitted through milk to the baby. So, although it’s minimal benefit, but the sport brings to the baby.

When can I download the press after childbirth and are there any rules for working on muscles?

During pregnancy, the female body experiences a strong hormonal rearrangement. During this process, the fat layer increases, especially in the abdomen. It is she who is called to protect the child from the effects of the external environment. Fat on the stomach, coupled with stretched muscles, is not the most pleasant and joyful sight after the birth of a baby. Getting rid of such a “gift” is quite difficult. However, for the sake of beauty, women are capable of much.

To achieve a beautiful belly, you need to know how to properly exercise. You always need to remember one nuance: as soon as the doctor has allowed you to play sports, you should not immediately let go of all your hardships and download the press all day. Firstly, this will not give any guarantees that soon the fat will go away and the waist will become thin. Secondly, on the contrary, this can provoke an increase in already large volumes. To avoid this, the exercises must be performed correctly. It is also important to always remember the rule: it is better to do less, but better, the more, but to no avail.

When you can download the press after childbirth: some useful tips

Before pumping up muscles, you need to remember a few recommendations that any trainer in the fitness room will give.

1. Before starting a training of abdominal muscles, it is very important to do a warm-up. An ideal option would be to supplement the warm-up cardio loads. It can be energetic dancing, running, jumping rope or basic aerobic steps. All this will allow you to warm up the muscles as much as possible and prepare them for the main load.

2. Do not include gravity in your exercises. Firstly, it is not recommended to do this after childbirth, as it is fraught with serious complications, and secondly, the severity contributes to the formation of volumetric muscles, which is definitely not necessary for the abdomen.

3. Be sure to monitor the correct breathing during the exercises and whether you are doing the exercises correctly. Do not immediately perform a large number of exercises. The difference in results between 50 exercises and somehow 20 correct ones will be significant, in favor of the latter. The number of approaches needs to be increased gradually. If you feel that 20 times is easy for you, feel free to add another 10. Breathing is an equally important part of exercise. Remember: the muscles should strain on the exhale. Also, when performing exercises, try to draw in your stomach as much as possible. So the lesson will be more effective.

4. Regularity is important in achieving the desired result. If you do not have the opportunity to perform exercises daily, then give them at least three times a week.

5. You need to eat an hour before class and 2 hours after.

6. When you are finished exercising, be sure to do stretching.

When can I download the press after childbirth. Effective exercises

There are many exercises for pumping up the abdominal muscles. But there are some of the most effective exercises that make your waist narrow and strengthen your abdominal muscles.

Straight twists

Initial position: lie on your back, bend your legs at the knees, place your feet flat on the floor, put your hands behind your head.

Exercise: Slowly begin to tear your shoulder blades off the floor. Then also slowly return back, but do not lower your head to the floor, it should remain on weight.

How many times to repeat: 3 times in 10 sets. After some time, gradually begin to increase approaches.

Reverse twisting

Initial position: lie on the floor, arms extend along the body.

Exercise: lift your legs so that they form a right angle with the body, note that bent knees should be at the same angle to the floor. Start by slowly lifting your pelvis so that your knees are in your chest area. Make sure that the angle remains equal to 90 degrees.

How many times to repeat: 3 sets of 10 times.

Simultaneous twisting

Initial position: lie on the floor, put your hands behind your head (do not grip them), extend your legs.

Exercise: cross your feet, bend your knees and bring them to your chest. Start tearing off your legs and upper body from the floor at the same time. Do not reach your chest with your chin!

How many times to repeat: 3 sets of 10 times.

Oblique twisting

Initial position: lie on the floor, put your hands behind your head, bend your legs at the knees.

Exercise: put your feet on your right side and raise your torso in this position. After that, return to the original and repeat the same thing with the feet on the left side.

How many times to repeat: to start, 20 repetitions will be sufficient (10 on each side). Then you have to increase the number of repetitions to 60.

To achieve a beautiful belly, it is not necessary to use new-fashioned simulators and devices and spend hours playing sports for hours. You can make your stomach flat even by performing the exercises described above. But provided that the classes will be regular, and their implementation will be correct.

In conclusion, I would like to summarize. When can I download the press after childbirth? Any specialist will say that not earlier than a month after the birth of the baby. Provided that the birth was natural, and not earlier than 2 months, if artificial. To achieve the desired result, you need to perform exercises regularly and correctly, not forgetting to monitor your breathing. It is also important to remember about warm-up before and stretching after classes. Another important part on the path to success is nutrition. The diet should be balanced and regular.

Most young mothers ask themselves: is it possible to achieve the desired result at home, because almost everyone does not have the opportunity to go to the gym. The answer is simple: yes, you can. This is exactly how newly mummies take care of their beautiful body. By the way, if you want to not only remove fat from the abdomen, but also make the muscles a little noticeable, you can use a weighting agent. And this is a great opportunity to take a child for the benefit of yourself. Feel free to carry out exercises with him. As practice shows, both mom is happy with herself and the child is happy with new activities.

Watch the video: Postpartum hemorrhage - causes, symptoms, treatment, pathology (February 2020).