It's no secret that with the appearance of a little man in the house, the time for sleep and rest for a young mother is significantly shortened. We have to put up with the fact that the reception of a relaxing bath gives way to the procedures for bathing a baby, and there is almost no time left for cooking your favorite dishes ... The picture is not a happy one. So, we take everything in our hands and under our control.
The key moment should be getting rid of the temptation to devote oneself entirely to the baby. We need to find time to take care of ourselves. If you bring yourself to exhaustion, you will not have enough strength to pay attention to someone else. For the health of a pregnant woman and exercises on special equipment, only the desire of the future mother is enough.
Ask the question: "What can I do for myself so that I have what to give my child?" And first let yourself have a little rest. Attempts to be absolutely good parents are imperfect. Accept that you will inevitably make mistakes, because only get acquainted with the baby. And this is normal. Your child will also learn to adapt to mom and dad. The best way to deal with this situation is to understand that you are not alone. The support of close people is more important for a young mother than ever. Make a timetable for grooming for your husband, ask your friends to take care of the products or, for example, take temporary cleaning at home. To be the best mom, you have to be her. And now you need to feel care and love. Listen to our advice!
From the first day of your baby's life, forget that nobody cares about you better than him! This is not true. And therefore, boldly allocate time, which you can dedicate only to yourself. Take care of the health of a pregnant woman and exercise every day, then you will feel much better.
Protect your alliance
It is very important not to forget that you are also a woman, you have a beloved, the father of a child. The couple's relationship is a garden in which children grow up. A good relationship with a partner will help you and in bringing up crumbs. Follow these tips to keep the attitude to yourself and not to interfere with the good health of the pregnant woman and the exercises for the most comfortable well-being.
Agree
To avoid quarrels and misunderstandings after the birth of crumbs, in advance or immediately after his birth, distribute certain duties (who will be engaged in document preparation, house, cook, bathe, walk with a crumb).
Communicate
Frankly and immediately talk about what you both experience - both good and bad. Leave the house for a walk. Try to build weekly joint plans, or at least once a month. Find a way to go out for at least a few hours without a stroller is always possible. Give in turn. Give your loved one a chance to spend at least one time with your child alone. There is a chance that after that he will begin to understand you better. The main thing is, do not interfere and do not criticize, even if he does everything differently than you do. Take care of the health of a pregnant woman and exercises, thus creating the most comfortable comfort for your baby.
Create a team
During sports, the company of like-minded people helps. Postnatal fitness classes or groups "Mom and I" inspire and reduce the likelihood of depression, restore health to pregnant women and exercise to achieve the best result of comfort during future births.
Time for yourself
After making sure that you have free time, consider, for example, yoga, meditation and ... do not feel guilty for it.
Do not be surprised if you find that your time for rest has drastically decreased: many young mothers doze not more than four to seven hours per night. Best case scenario.
Feeding Team
After 4 weeks, ask the pet to give the baby a bottle at night feeding. It's a chance to make a piece of time to sleep. Sleep next to the baby. In order for both to quickly fall asleep after feeding, let the crumb eat in their own bed. Make friends with a nap. Rest while the child is sleeping, even if the kitchen has a mountain of dirty dishes.
Be patient
Studies show that young mothers cope with lack of sleep better than other people, the health of a pregnant woman
Mood swings, the health of pregnant women and exercises to increase pain reflex. As many as 70-80% of young mothers experience "mother's blues" - mood swings in the first few days after the birth of a child. At 50% true postpartum depression develops. It often occurs in women who have previously suffered PMS.
Omega-3 It is revealed that in countries where people eat seafood, rich in Omega-3, the CDP develops much less often. In a day, you need to receive at least a gram of Omega-3. This useful acid contains sardines, salmon, shrimp, avocado, flaxseed oil and fish oil.
Drowsiness
When a child sleeps, you do not rest? This is one of the main risk factors that provokes a CDP in young mothers. Be active. Exercises are a natural way of maintaining a good mood. Improve psychological health, reduce stress.
Let's move!
Nothing so quickly and well will not get rid of apathy after childbirth, like exercise. Start with an easy walk - with 1 approach. Gradually, feeling better, start doing the exercises that we recommend. Day after day, increase the number of repetitions, bringing them up to 20 times. Do exercises every other day.
Bending and lifting
Stand up, holding dumbbells weighing 1.5 to 4 kg hands directly along the body of the palms inward. Lunge, left foot back, bending both knees: right knee above the ankle, lowered knee lower to the floor, lifting the heel. Straighten your legs and exhale, lift the staggered leg back and up, bending your arms to your shoulders. Return to the lunge position, while lowering your hands. Go back to the starting position and change your leg. The front surface of the thigh is strengthened by women, buttocks, calf muscles and biceps.
Exercise lifting of the hip and dumbbells
Stand with your back to the chair, holding dumbbells weighing 1.5-2.5 kg (hands along the body). On inspiration, perform a squat, touching the buttocks of the chair, simultaneously bend your arms at the elbows at shoulder level, the palms facing each other. Straighten your legs and exhale, lift your left hip, lifting your arms with dumbbells above your head. Return to the starting position. Change your foot. The buttocks, the anterior surface of the thigh, the hamstrings and the shoulders are strengthened.
Exercise flyweight position
Stand in front of a chair with a high back. Holding it with your right hand, lean forward, to a level parallel to the floor. In the left hand, hold a dumbbell weighing 1.5-2.5 kg. Raise the straight left hand to the side, to the shoulder level. Holding the back straight, bend the left hand down, while maintaining the position of the elbow. Straighten your arm to the side and return to the starting position. When you have finished the approach, change your hand. Shoulders and upper back are strengthened.
Exercise dipping with a leg lift
Stand on all fours, arms wider than shoulders, knees under your hips. Raise the straight left leg back - so that the body from the heels to the head forms a straight line. Keeping the abdominal muscles tense, bend your elbows, lower your chest to the floor. Keep your foot on the weight, go back to the starting position. Change your foot. Strengthens the muscles of the chest, the front beams of the deltoid muscle, triceps, buttocks and abdominal muscles.
Pulling one leg
Lie on your back, knees drawn to your chest. Inhale, then exhale, straining the abdominal muscles, lift the head and shoulders off the floor. At the same time, lift the left leg 45 degrees above the floor. Bending the right leg, pull the knee to the chest and wrap it with both hands. Strand your legs, each time exhaling. Strengthens the abdominal muscles.
Exercise twisting
Lay down on your back, raise your legs and bend them at your knees, your legs are parallel to the floor, put your hands under your hips. Inhale, then exhale, lift the head, shoulders and shoulder blades from the floor, pulling the body to the feet, while keeping them still. Return to the starting position. Repeat as many times as necessary. Due to this exercise, the abdominal muscles are strengthened.