5 magical exercises for a beautiful figure after giving birth
Many women worry that they will never regain their previous figure. But we know that impossible is only what we do not dare to try. So, do not waste time, have courage and take advantage of the following program that gives magical results.
When to start the training?
That is strictly individual and depends on the way you feel. But even if you think that you have enough energy for physical activity, you should wait at least six weeks after giving birth, advise the leading fitness experts. And it is never superfluous to consult a doctor about it, they add.
Can I exercise while I’m still breastfeeding?
Intense exercise can cause a buildup of lactic acid in the milk, thus giving it slightly bitter taste. It is therefore advisable to stick to more moderate workouts. In the same time, in the process of breastfeeding between 300 and 500 kcal per day are being spent, which somewhat compensates for the lack of activity.
Do I need special preparation?
About 70% of women who have given birth naturally suffer from urinary incontinence. If you are among them, it will be more than helpful to strengthen your pelvic muscles before moving on to exercises for aesthetic correction of the figure.
Preparatory exercise (Kegel exercise)
This exercise was created by gynecologist Arnold Kegel with the aim of toning the muscles of the pelvic floor.
Tighten your pelvic muscles (trying not to tense the abs and the buttocks) and hold the contraction for several seconds, then relax. Make about 20 series and repeat later in the day.
Exercise № 1 (Gluteus bridge)
Objective: tightening the buttocks, the back of the thighs and the calves.
Lie on your back on the floor with your knees bent. Tighten your gluteus muscles and lift the pelvis as high as you can. Hold your body for a few seconds at the peak position of the "bridge" and slowly return to starting position. Do about 20 repetitions.
Exercise № 2 (Pendulum)
Objective: tightening the abdominal muscles.
Lie on your back on the ground with outstretched hands. Lift your legs straight up, holding them tightly to one another, then start gradually lowering them first to one side than to the other, mimicking the movements of a pendulum. Repeat several times.
Exercise № 3
Objective: tightening and lifting the bust.
Stand upright with hands folded as if in prayer, palms and elbows to shoulder height. Holding hands in their original position press your forearms together. Start over, repeating the movements for 2-3 minutes.
Exercise № 4 / Squat /
Objective: hips and gluteal muscles.
Stand straight with your feet open at shoulders width. Crouch slowly, trying to hold your back and head straight. Stop in the position where your pelvis is on the level of your knees and slowly stand up again. Perform the required number of repetitions.
Exercise № 5
Objective: retraction of the abdomen.
Lie on your back with your knees bent. Raise your legs so your calves end up at an angle of 90 degrees to the floor. Tighten your abdominal muscles and slowly begin to spread your feet as much as possible. Then, with stomach still tightened, put your knees together. Relax the tense muscles for a second or two and repeat the exercise.
Regular performance (at least 3-4 times a week) of the training mode will get you in shape quickly and you will surely regain your figure from before the pregnancy. For even more noticeable effects, combine it with an exercise of your choice, a balanced diet, plenty of fluids to purify the body and, of course, with cosmetic products for skin tightening, decomposition of excess fat and smoothing of stretch marks and cellulite.