Exercises for two .
You do not have to immediately buy out a season ticket to the fitness club to bring your muscles into an active state. For the first period there will be enough daily, but the main thing is regular and well-executed gymnastics at home. In the first months after childbirth it is very important to periodically warm up the muscles.
1. Workout
Take the child in your arms and spread your legs widely, and then with a deep breath through your nose slowly crouch, so that your legs are bent at the knees almost at right angles (there may initially be difficulties, but after a few days you will calmly reach this position). Hold in this position for 2-3 seconds and slowly, on exhalation straighten your legs. Do not rush. It is important that you do not feel pain while doing the exercise. Remember that you train, first of all, for health. A slender silhouette is only an external manifestation of it.
Repeat 15-20 times.
2. Head inclination forward
Lie down on the floor and bend your knees. The child should be positioned so that your hips represent an emphasis for his back. Straighten the shoulder blades, on inhaling, lift the head and shoulders towards the baby. Pay attention to the position of the chin - it should not touch the chest. Wait a few seconds and slowly return to the starting position, exhaling the air with your mouth. Rest a minute and repeat the exercise.
In total, perform it 12 times.
3. Thighs up
First option . The starting position is the same as in the previous exercise. In this lesson we will train the muscles of the lumbar region. Hold the baby firmly under the arms, take a deep breath and give the hips as much as possible. Stand in this position for a minute (you can count in your mind from 5 to 10) and freely descend to the floor exhaling from the lungs.
Repeat 12 times.
The second version of this exercise. Place the baby next to you, and change the position on your side. Podoprettes on one hand, and put the second along the trunk. Straighten your legs and cross your feet (as in the picture). Raise your hips up and try to keep the whole body in one line. Hold for about two seconds, then gently return to lying on its side.
Repeat 10 times on one side, and then 10 on the second.
4. We swing the abdominal muscles
Exercises for this group of muscles must be performed at the end of the restoring gymnastics, as they are very intense, but at the same time most enjoyable in the whole training.
Option one. Again, lie on your back, bend your knees and bring it to your stomach. Place the baby on the calf and hold his hand. Then with your feet, lift it up, but so that the child does not slip on your chest.
Perform 12 such lifts.
Make 12 slopes.
5. Time to rest
After a series of physical exercises, you need to let the body rest. Accept the position shown on the picture, close your eyes and breathe deeply. At first you can feel sleepy during rest, but this is a normal reaction. Over time, you will feel calm without sinking into a nap.