Right now you have a million reasons to continue fitness training: a newborn baby makes you happy with your smile, you have mood swings from time to time, your daily routine is fully painted. And taking care of the forms of your body is the last thought that comes to your mind ... And what if we offer a set of simple exercises that will strengthen your muscles (especially weakened abdominal muscles), improve your mood and reduce back pain? Our secret weapon is a gymnastic ball.
The need to balance on this simple shell, while you are performing exercises, forces all the muscles of your body to get involved in the work. You work not only with large muscles, but also with small muscles of the body, stabilizers. This improves the overall physical condition, develops strength, balance and coordination. These six exercises involve the muscles-stabilizers of the body - the abdomen and back with a special emphasis on the press. This is the best program for working out the muscles of the abdomen after childbirth.
Do 8 repetitions of each exercise, gradually increasing to 15, as the muscles of the body strengthen, in order to return the figure after pregnancy. Practice 3-5 times a week, alternating 2-3 days later with light cardio to strengthen the cardiovascular system, such as walking, swimming or dancing with your baby.
Doctors are usually advised to refrain from playing sports for six weeks after giving birth. Before you begin the implementation of a particular complex, consult your doctor.
Good shape shape
Warm up for 5 minutes, easily bouncing on the ball, lifting the hips and describing the circles with shoulders. Retract the abdominal muscles to stabilize your body, strengthen the main muscles.
Make a hitch by stretching all the muscle groups, then relax, lying on your back for a few minutes, breathing slowly.
With the ball for the benefit of the figure
Take the ball in your hands. Dissolve the legs widely, unfold the socks and knees on the outside. Stretch your stomach, tense your buttocks. Inhale, exhale, slowly bend your knees, directing the coccyx down. At the same time, raise the ball with your straight hands up. Inhale and slowly return to the starting position. Strengthened shoulders, upper back, inner thigh and buttocks.
Superwoman
Lie your belly on the ball, knees and hands - on the mat on the width of the shoulders. The crown stretches forward. Inhale, exhale, lifting your left arm forward, and your right foot back. Hold on. On inhalation, return to the starting position. Exhale. Perform with the other hand and legs. Strengthens the back, buttocks and shoulders.
Raising the leg to the side for the old form of the figure
Stand on your left knee, put your thigh against the ball. The right hand on the right thigh, tense the abdomen. Raise your foot, hold, keeping a straight line from the toe to the shoulder. Return to the starting position. Make the necessary number of repetitions and change the side. The outer surface of the thigh is strengthened.
Bridge
Lie on your back, lower legs and heels on the ball. Hands - along the body. Inhale, exhale, squeezing the buttocks and lifting the hips and back up. In the upper position the body forms a straight line from the shoulders to the heels. Hold, then slowly go back to the starting position. The back, the muscles of the buttocks and legs are strengthened.
Back torsion for a shape
Lie on your back, clasp the ball with your feet. Hands along the body. Strain your abdominal muscles, rest your back on the floor. Inhale, exhale. Use the press to lift the ball grabbed by the feet. Slowly return to the starting position by lowering the ball to the floor and keeping the press in tension. Strengthens the abdominal muscles.
Arc of the mermaid for a beautiful figure
Stand on the knee of the left leg, the right leg aside. The left hand is on the ball, and the right hand is on the right thigh. Inhale. Exhaling, pull in the abdominal muscles and lie on the ball with your left thigh. Stretch your arm up to form an arc. Hold on. Return to the starting position. Strengthens and stretches the muscles of the trunk.