Physical exercises for weight loss after childbirth

The weight gain of a pregnant woman is normal (thus nature takes care of the baby's health). "The culprit" of extra inches at the waist, hips and buttocks is the prolactin hormone secreted by the endocrine gland. It is this substance that contributes to increased appetite during pregnancy. How to lose weight after childbirth? What physical exercises for losing weight after giving birth will help you quickly return to the form?

Newspapers are full of news about how quickly the "Hollywood new mothers" come back to normal. Many women believe that "show business stars" do not have weight problems, that losing weight after giving birth to them is a natural and simple matter. No matter how it is. Celebrities are the same people as us. The secret to their postnatal weight loss is to follow the many tips of fitness instructors, nutritionists and other professionals who choose their weight loss and diet plans that should be followed after delivery.

It is very difficult to require a young mother to look like a model immediately after childbirth. It takes time to restore the figure. Return the body flexibility, restore strength and tone will help the complex of exercises Cindy Crawford. All exercises included in the complex are easy and safe, any woman can overpower them.

The system of exercises Cindy Crawford consists of two parts. To perform the exercises of the first part can begin already in the first days after childbirth. After six weeks, you can move to the second part of the complex.

If the birth took place naturally, without any complications, you can begin to perform the first part of the exercise the very next day after the birth of the baby. Before starting the exercise, be sure to consult your doctor. The first part of the exercise is aimed at restoring the muscles, which were strained at birth. If during the class you feel pain or discomfort, stop exercising, call a doctor. In the future, the first part of the exercises will be used by you as a warm-up.

1. Kegels.

Imagine that you hold back urination, stretch the muscles around the vagina and try to keep them in this state for at least 10 seconds. Slowly relax the muscles. Exercise "kegel" is designed to strengthen the pelvic muscles, as well as prevent incontinence. It should be done 3 to 4 times a day for 5 sets of 10 replicates each.

2. Bridges and clamps of the thighs.

Lie down on the floor, bend your knees, feet should stand on the floor. Slowly take a deep breath, expanding the muscles of the press. Then exhale, pulling the press to the spine. Simultaneously with tightening, squeeze the pelvic muscles and push it up and forward. If you want your abdominal press to recover faster, do this exercise for 15 to 25 repetitions a day. Over time, the load can be complicated: when exhaling, lift the hips up and execute the bridge. At the same time, you should feel how the muscles of the anterior surface of the thighs and the pelvis stretch. Try to stay in the bridge position for about 20 seconds, then return to the starting position. Exercise in this version should be performed 4 to 6 times.

3. The cat.

    Stand on all fours, keep your back straight, place the palms under your shoulders, your knees under your hips. Exhale, arching your back up and pulling the coccyx down and forward, shoulders and head try to relax. Then inhale, raise your head and bend your back, return to the starting position. Exercise "cat" not only strengthens the muscles of the back, but also makes them flexible. To achieve positive results, perform it at least 4 to 6 times a day.

    4. Stretching the back of the thighs.

    Lie on your back, pull one knee to your chest, and the second bend at right angles (the foot is on the floor). Thigh tightened to the chest with both hands. Bend the leg slowly straighten, pulling it forward and slightly up. Try to feel how muscles stretch in your hip. Straightening the leg completely, hold it in this position for about 15 seconds, then return to the starting position. For each leg, you must perform two repetitions.

    Exercises of the second part of the complex: "Big Four".

    1. Squats.

    On the floor in front of you, put a few playing cards. Stand up straight, the coccyx should look down, legs are shoulder-width apart, hands are located along the trunk, shoulders are relaxed, the muscles of the press are strained. Slowly sit down, transferring the weight of the body to the heels. The spine at the same time try to keep exactly, do not lower the pelvis below the level of the knees. Now, draw down one of the cards. Taking the card in hand, return to the starting position. This exercise is very useful for the hips and buttocks. Begin its execution with 10 repetitions, gradually increasing to 20.

    2. Disasters.

    Place the playing cards in front (about 60 cm) and a little to your left. Put your feet on the width of the shoulders, the muscles of the press tense, knees bend. Perform an attack, making a wide step forward to the cards, bend your knees. Your right knee should almost touch the floor, the left should be next to the right ankle. With your right hand, take the card from the deck, return to the starting position. Perform 10 repetitions for the left foot, and then 10 for the right foot. The number of repetitions can be gradually increased to 15 - 20. The falls are very useful for the muscles of the shins, buttocks and thighs.

    3. Push-ups.

    Stand on all fours. Place the knees behind the hip joints, spread them apart. Keep your hands straight, place your hands on the width of your shoulders, your fingers pointing forward. Now lower the hips and tense the abdomen so that your body becomes almost a straight line. While holding the hips and the body in a stationary state, slowly bend your arms and drop to the floor in two counts. When lowering, shoulders and elbows should be on the same level. Hold a little in this position, then return to the starting position. Push-ups help strengthen the pectoral muscles, triceps and shoulders. The exercise begins with 8 repetitions, gradually bringing them to 15.

    4. Lifting the case.

    Lie on your back, bend your knees (feet stand on the floor). Put your hands behind your head, pinch your fingers in the lock. Tighten the muscles of the press, pulling the navel in the direction of the spine. Slowly raise the head and shoulders two counts up, then simultaneously, with an exhalation, tear off the scapula from the floor. Return to the starting position (in two counts). When this exercise is performed, the abdominal muscles work. First, do 10 replicates, gradually bringing them up to 20.