Many young women are afraid of pregnancy.They fear not only the appearance of the baby, and a radical change of life, but the next problem with being overweight.After birth, it will be a big belly, breasts and thighs will change its form, will stretch, etc.All of these changes in the body can be controlled if you follow the doctor's recommendations, to lead a healthy lifestyle, eat right and exercise.There are specific exercises that will help the young mother bring his body to its former shape.
What are some exercises to lose weight after giving birth?
you to quickly come in shape after the baby is born, you must properly and do regular exercise.If the birth was easy, you can start classes after a few months afterwards.If the birth was difficult, only a doctor can recommend the optimal time for recovery.
Do not forget that you need to do warm-up exercises to stretch your body and warm up your muscles.
- workout.Stand with your feet shoulder width apart.Inhale, raise your arms above your head, co
- Walking - this is one of the most effective exercise to lose weight after giving birth.While walking the load carried on the muscles of the pelvis and hips.Makes several trips a day, you can with your child in the stroller.Start walking with a normal pace, gradually increasing it.You can walk through the park, or just promenade along the houses.
- «bridge».This exercise is performed lying on the floor.Lie on your back, bend your knees, and feet - on the floor.Take a deep breath, lift your pelvis and Arch.Hold this position for a few seconds.On the exhale, return to starting position.Do this exercise 15 - 20 times.
- Exercise Hand with dumbbells.Take dumbbells, lie on your back, arms out to the side, and put your hands up to 15 times.Now take one dumbbell 2 hands and pull them out in front of him.Doing breath, slowly tilt your hands behind your head, exhale - raise your hands back.Do this exercise 15 times.Exercise must be performed daily, gradually increasing the load.
- Transfer ball.For this exercise you need a gym ball.Perform the exercise lying on your back, knees bent.Take the ball, with a breath without bending hand, get his head.Exhaling, raise the ball up and then lower it to the knees.Make sure that when the exercise of the back and shoulders were fixed on the floor.Moving ball make for 7 - 10 times.
- Rotating foot.Lie on your back, legs, put on a gymnastic ball, lift the pelvis with the left foot, right foot resting on the ball.5 Make circular motions left foot to the right and to the left.Each must be 4 - 5 repetitions.
- jumping rope.This exercise will help to strengthen all the muscles of the legs, allowing for a small amount of time to make them fit and slim.During the jump, try to relax as much as possible, keep your back straight, jump on toes and elbows and wrists keep close to your body.
- Lifting the pelvis.Lie on your side, bend your knees and put his hands under a hand behind his head.Upper arm lean on the bed at the navel.Based on the palm, lift the pelvis.Do the exercise 5 - 10 times on each side.
Exercises to strengthen the abdominal muscles after childbirth
Lie on your back, hands clasped behind his head.Lift the shoulder blades and upper body, and the legs bend and tighten the knees to the chest.During the exercise, draw the belly.Then, straighten your left leg and leave it for weight.Tighten the knee of the right leg to the opposite elbow.Change legs.Make for each leg 5 - 10 sets.
Lie on your side, bend your knees.At "one" sharp pull to the heels, tearing the blade from pola.Prodolzhitelnost posture must be at least 30 seconds to 1 minute.
You can pull up the stomach with the help of a sports hoop.Turn it daily for 15 - 20 minutes (to speed up the process, can be 2 times a day) .Horosho if the resulting purchase utyazhelennyyhulahup with massage rolikami.Ne expect immediate effect of exercise, stomach tighten at least one month of active training.
effective exercises for the stomach after childbirth is a normal swing of the press.Lie on the floor, bend your knees, hands behind his back rewound.Without taking his foot off the floor, raise the torso to the knees.Make exercise a daily 30 - 50 times.
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After birth, a woman's body takes on some of the changes appears overweight.The proper approach to physical activity after the birth of the baby will help to quickly restore power, remove excess weight.Before starting the exercises recommended to consult a doctor, and better to hire a fitness coach who will make the optimal training program.