Moms after the birth of the child try to return the former form. And the best assistant in this business is fitness. But you will not leave a crumb alone, even with a dad or grandmother for a long time. Especially with breastfeeding. Specialists were puzzled by this problem and developed joint fitness for mom and baby.
Toning the heart.
The easiest exercise for strengthening the heart muscle is the dance. It's useful and fun. But why dance in proud solitude? Take the baby in your arms, attach it to yourself with a sling, or plant it in a "kangaroo". And then turn on incendiary, but not loud music. In this position, mom can train feet, raise and lower shoulders, do head rotations, and even perform belly dancing.
Performing a dance, be sure to take into account the age of the child. If you have a baby, he also needs to support the head. Do not turn too much, let alone allow sharp movements. Remember, the dance should be fun for both partners. Provide free space around yourself to avoid accidental injuries. Controlling the heartbeat helps singing: if you can sing along without difficulty, then with the heart rate you have everything in order.
We train the chest, arms, shoulders.
Not every mother has dumbbells under her bed. Instead of hurrying to the store, ask for "help" from the baby. You in fact play with him in outdoor games? Then get straight, legs - at the classic width of the shoulders. To strengthen the triceps and biceps, you can slightly twirl the baby. For example, you can take a babe under the armpits and lift it in your hands to the chest level, without tearing off the elbows from the sides. To make the shoulders bumpy and puff up the pectoral muscles, the baby can be raised to the level of the chest and lowered on fully straightened arms.
You can raise the child with a careful handling over his head, and even lightly toss. Twice a day, two minutes is enough to strengthen the muscles of the hands, the middle and upper parts of the back.
Lying on the floor, you can perform presses for the mother and child. Put the baby on his chest and lift it over himself on outstretched arms. Hold in this position for 2-3 seconds. It is useful to do several approaches, but not more than ten exercises in each approach.
Fitness for mom with baby is good because the baby grows gradually. And muscles, joints, ligaments gradually get used to weight gain. This kind of fitness is advantageously different from the weighting agents injuring the shoulder and elbow joints. In addition, when training with the child, the mother has very beautiful hands with proportional biceps and triceps. The legs also receive an additional tone. The only thing is to follow the sensations in the back.
Beautiful legs.
Squats are considered the most accessible way to strengthen the back, swing your legs, make the buttocks more prominent, and the lateral surface of the hips, on the contrary less textured. The kid can replace the weighting so that the exercises will be more effective. If the child already knows how to sit, he is put on the neck. Grudnichkov simply pressed to the chest or put in a "kangaroo". It is not worth perspiring to not overload the joints. It is enough to carry out 3 4 approaches, each for a minute.
We strengthen the press.
During pregnancy the stomach undergoes the greatest changes, therefore it is necessary to put it in order for a long time. After household chores you can lie down and combine rest with exercise. Lie on the floor, bend your knees and take the baby in your arms. Now shake it: raise and lower the upper half of the body. If the child is already quite well-nourished and keeping it in his arms is hard, put him on the pubic area and tear off the shoulder blades, shoulders and head from the floor, straining the muscles of the press. It is enough to do two approaches 15 times each.
Having done the exercise, do not rush to get up. Raise only the legs, and so that the knees are pressed to the chest, and the legs are parallel to the floor. From above put the baby and gently curl, so as not to drop the precious burden, tearing off the buttocks from the floor and lifting the upper body at the same time.
For mom and baby fitness is both sports, and entertainment, and mutual communication. A couple of months of exercise - and you and your baby will be able to perform acrobatic sketches. Remember that doing fitness for mom and baby is equally useful. Not only the mother's muscles are strengthened, but the vestibular apparatus of the baby is also being improved. Joint training gives psychological comfort and genuine joy. And in the future to joint employment it is necessary to involve the daddy, brothers and sisters.