Effective exercises for removal of the postpartum abdomen

One of the priority tasks for a woman whose labor was left behind is to strengthen the abdominal muscles. Here there is a clear division, defined by past births. When natural delivery is recommended to begin to strengthen the abdominal muscles in 6-8 weeks, in the case of caesarean section this period is from two to two and a half months. When the time is right, you can begin to perform effective exercises to remove the postnatal abdomen - in fact, most likely, you are afraid of the stiffness and flabbiness of the press!

Physical stresses in earlier periods may adversely affect your health, and if you have an unfavorable outcome, you will have more serious consequences in the form of divergent seams (after a cesarean section or sewing gaps in the perineum), increased intra-abdominal pressure, or lowering the walls of the vagina. Therefore, haste with physical activity during the recovery period is unacceptable. It is better to wait a little with these effective exercises for the removal of the postnatal abdomen, than to tear down already fragile health!

Flat stomach - effective exercises

If recovery after childbirth has passed favorably and you are ready for the beginning of physical exercises, you should decide on the place for classes and the way they are held. Generally accepted recommendations for this do not exist, each woman chooses for herself the most convenient ways to remove the postpartum abdomen.

Shaping

Perfection of the figure with the help of borrowings from athletic gymnastics and aerobics is the main goal of shaping. In other words, the essence of this lesson can be described as follows: sculptural work on the body. The main essence of training shaping is a clearly oriented physical effect on different muscle groups.

When choosing this method of strengthening the figure, the young mother should stop her attention on the distribution of time. Two lessons per week lasting about an hour with its regularity may lose its effectiveness in the event of various kinds of unforeseen circumstances. Therefore, it is possible to dwell on other options.

Work at home!

Not only the shaping exercises under the guidance of the instructor can make your sagging postnatal abdomen flat. Good results can be achieved independently with the help of a set of simple exercises performed at home. Any exercise is carried out with a clear awareness of what it is intended for - only then it will be effective. Therefore, it would be appropriate to make the following recommendations:

1. As in any sport, a warm-up should be performed before the main exercise complex.

2. Do not use burdens, since their main purpose - the formation of muscle mass, and the complex you are carrying out is aimed just in the opposite direction.

3. The press during exercise should be in constant tension, and it is necessary to closely monitor the performance technique. A smaller number of "approaches" performed with great quality will be much more effective in the war for a flat postnatal stomach.

4. The intensity of training is not the last value. Recommendations of some specialists about the sparing regimen of exercises in this case are unacceptable if you are interested in the result. However, in this case too much diligence can do much harm. Therefore, if you have never had such training before, or if you started them after a long break, do it gradually. One approach (the number of times that is done without a break) is one exercise, you should bring up to four.

Watch your breathing carefully! On exhalation, strain the muscles of the press while simultaneously drawing in the front wall of the abdomen, making sure that the ribs fall down. When you inhale, the muscles of the press do not relax, and the abdominal wall should remain retracted.

In practice, it has been proved that the best method of training the press is a continuously running approach, in which several exercises are performed one after another without interruption. Break after one such complex should be at least a minute. The entire set is executed at a fast pace and with the highest number of repetitions. But this method is gradually, dosed increasing the intensity during classes. And when performing exercises, you should constantly concentrate on the condition of the abdominal muscles, which should be strained.

And yet - one hour before the exercises should not be eaten.

Stretching is performed before the main complex of exercises.

1st. On inhalation, the stomach is maximally rounded. On exhalation - the front wall moves to the spine and this position is fixed for a few seconds. It is done from four to five approaches 10 times.

2nd. Position - "lying on your stomach". Maximum bend back and again, fix for a few seconds. The number of approaches is similar to the previous stretching.

Effective exercise at home

№1. Position - legs together. While performing squats, the buttocks are strongly retracted, the body tilts, hands are placed on the middle of the thigh. Taking a breath, the stomach is rounded. When straightening the hands rise up and spread out to the sides at an acute angle. The back is straightened up to the maximum, inhaled - and drew in the stomach. This is what is called "breathing belly."

Slowly drawn air through the nose, while you need to relax the diaphragm. The abdomen is "inflated" forward, while its lower part is filled with air. It should be remembered that with this method of breathing only the lower part of the lungs is filled with air, the chest is immobile, the abdomen moves wavyly.

When performing, it is necessary to feel the movement of the anterior abdominal wall towards the spine, since this is the main point of the exercise.

ATTENTION!!! The heels remain fixed on the floor and the breathing should be continuous!

№2. Lie on your back, hands clasped behind your head. Raise the exhalation of the shoulder blade and bend the legs, the knees are pulled to the chest.

Then spread your legs: the left - straightens, but remains on weight, the knee of the right leg stretches to the left elbow. Performing a semicircular change of legs, you should take a short breath, while focusing on the exhalation and the contact of the elbow and knee.

Exercise is carried out "before I fall."

No. 3. Lay down on your side, slightly bending your legs. The shoulder, which is on the floor, slide slightly forward itself.

If you are on the left side, rotate the housing around the axis to the right. On the "times" - reach for your heels with your hands, tearing off your knees and shoulder blades. Pose is maintained for half a minute.

After this, follow the stretching for the oblique abdominal muscles that form the side walls of the abdominal cavity, and throw your knees in one direction, and hands in the other, thus making the body move in the opposite direction.

The sequence of exercises is repeated lying on the right side.

The initial position is horizontal, the arms are along the body, the legs are bent and placed at the width of the shoulders. The loin is tightly pressed to the floor.

Strongly draw in the belly as you exhale, and lift the pelvic area up as much as possible. After reaching the highest possible point, hold the body in this position for 30 seconds. Include in the exercise and oblique muscles, for 15 seconds alternately straightening the legs.

In this exercise, the work of the buttocks is eliminated as much as possible.

№5. Starting position: Lie down on your back, pull your knees to your chest. Raise your hands to the side, press your hands to the floor.

On the "times", lift the buttocks and move the hips to the side, without parting the knees, and not lowering them to the floor. Breath even, shoulders from the floor do not come off. On the "two" go back to the previous position and repeat the exercise in the opposite direction.

№6. Lie down on the back, legs bent at the knees, feet on the floor, hands behind the head. Pull your arms forward, tearing your shoulders off the floor. In the lying position, take a breath, while sitting, breathe out. Perhaps complicating the exercise, which should be delayed for some time in the accepted position.

To avoid the main error in doing this exercise, do not move your head back and forth.

№7. Starting position: lying on the back, legs raised and bent at the knees, arms stretched along the trunk.

Lift the hips so high as if you were going to make a stand, but not high. Hands still remain on the floor, but they should be used as little as possible. When performing this exercise, you should pay attention to the fact that the pelvis rises only due to the muscles of the abdominal press.

№8. This will require a sofa or a bench.

In the starting position, you sit on the edge of the surface, then lie on your back and put your hands behind your head. Legs bend at the knees and pull to the stomach, then pull them out so that the body straightens into one line. Then again pull up your legs. Knees can not be fixed together.

With the regular execution of this complex of effective exercises, after about two months, the muscles will be strengthened and the post-natal flabby abdomen will go away. In addition, while doing these exercises, you will also get an attractive waist. However, all these results are effective only with regular supporting exercises, due to which a flat stomach is preserved for a long time, and therefore a good figure (even in the postpartum period) is not a single result, but a way of life!