Bring the figure back to normal after giving birth

When the newly born Hollywood stars pass along the red carpet, all the other young mothers involuntarily ask themselves: "Can I just return to my previous form as quickly?" Famous Hollywood coach Valerie Waters replies: "Of course, yes!".

The complex of exercises developed by her will help you to put on your most beautiful dress without embarrassment. Bring the figure back to normal after childbirth will succeed and you!

Valerie lives in Los Angeles and is the personal trainer of a number of celebrities, including actress Jennifer Garner and supermodel Cindy Crawford. She knows first-hand how the star mothers return to herself a beautiful figure. "For starters, forget about everything you've heard about returning to prenatal form for 2-3 weeks. This does not happen, - says Valerie. - This process takes several months and requires considerable effort. But he rewards you not only a beautiful figure, but also a surge of energy, and excellent well-being, which are so necessary for caring for the baby. "

To begin classes better with a 20-30-minute training, alternating cardio and power load. You can allocate such a short period of time even with the youngest children. Counting on the eternal employment of young mothers, Valerie picked up exercises that simultaneously involve a large group of muscles and allow the entire body to be worked out in a short time. Unlike many trainings, this complex does not exhaust, but on the contrary, it charges with energy. After all, after classes you most likely will not rest, but feed the baby.


The movements listed below can be performed once in two days, they will help bring the figure back to normal after delivery. Specialists are advised to start classes not earlier than six weeks after the usual birth and eight after cesarean section. Be sure to consult your doctor first!


You will need

To complete the complex, prepare a shock absorber belt with handles.


Warm up

Well prepare the muscles for a 10-15-minute walk or bike ride. You can warm up and at home. Within 10 minutes, perform movements involving all the muscles of the body: rotation with shoulders and hands, plie, raising the knee, swings and turns.


Complex

Try to follow the recommended number of approaches. Start with one approach of each exercise. When you feel the strength, add one more. Gradually get to three approaches. To more effectively burn calories, add cardio exercises. It can be a brisk 10-minute walk with the baby in the stroller or dancing with the baby (you can put it in front of the carrying bag). Each lesson increases the cardiac period by 5 minutes, gradually reaching 30 minutes.


Hitch

Complete the session with an easy exercise to stretch the trunk and lower back. Lie on your back and pull one knee to your chest. Hold for 30 seconds, then change sides.


Retraction of the abdomen

Go down on all fours, wrists - strictly under the shoulders. Stretch the abdominal muscles, keep the neck in line with the spine, the back is straight. Breathe in through your nose. Then exhale through the mouth, pulling the navel inward and upward, the back is still. Perform 12 repetitions.

Exercise strengthens the deep abdominal muscles and lower back.


The bridge on one leg

Lie on your back, knees bent, feet on the floor, arms stretched along the body. Straighten and lift up your left foot. Hold it at a right angle, inhale, and, on exhalation, lift the hips from the floor. Slowly lower the hips down. Perform 12 times on each side.

Exercise strengthens the muscles of the hips, buttocks, abdomen and lower back.


Breastfeeding attacks

Attach the shock absorber belt to the stationary object at shoulder level. Stand with your back to the object, taking the shock absorber in each hand, the elbows are bent, the legs are shoulder-width apart. With your left foot take a step forward. Straighten your arms and lift in front of you at shoulder level, straining the muscles of the shoulders and chest, palms down. Bending your elbows, return to the starting position. Do it 12 times.

Exercise strengthens the muscles of the legs, buttocks, shoulders and chest.


Squats with rowing

Attach the shock absorber belt to the stationary object at shoulder level. Face the object, taking the shock absorber in each hand. Legs shoulder width apart, knees slightly bent, shoulders spread apart and lowered. Bend your elbows - when blading the blades, you should feel the resistance of the tape. Bend your knees while straightening your arms - your back is straight, your head is raised. Straight legs, go back to the starting position. Perform 12 repetitions.

Exercise strengthens the muscles of the legs, thighs, buttocks, abdomen, shoulders and upper back.


Deep Throw with show of hands

Stand up, pulling in the abdominal muscles, legs wider than shoulders, shoulders withdrawn back and lowered. With your left foot, take a big step forward, bending the knee at a right angle. Raise your hands up in line with your shoulders, palms looking down. Hold in this position for one breath-exhale. Then push the front leg and go back to the starting position. Perform six repetitions on each side, alternating legs.