Slender figure after pregnancy

Pregnancy is waiting time. But not passive at all. Move! You will be in a great mood. And you can easily give birth and quickly return to the form after the appearance of crumbs into the light. After all, a slim figure after pregnancy - a guarantee of female beauty forever!

Without swelling!

Usually by the end of the day the legs swell, because your weight increases. A moderate amount of fluid, salt restriction, contrast shower will relieve you of swelling. Do not interfere and preventive measures.

Sit down along the bench. Put one foot on it so that the foot protrudes beyond the edge. Draw a foot circle first into one, then to the other side. Now pull your nosochek yourself. Cross over to the opposite end of the bench and make another foot, too.


Doctor's advice

The gynecologist knowingly at each reception is interested in your state of health, follows the set of weight, pressure, results of analyzes. Based on these observations, the doctor gives individual recommendations. However, there are common ones.

Feel the weakness? After the bends, the head is spinning? Postpone physical exercises and measure pressure. Do not sacrifice your own health because of a slender figure after pregnancy.


With tonus, spotting and the threat of a breakdown, doctors are strongly advised to refrain from charging. Now you need more rest, sleep. If you really think about exercises, then only for relaxation.

Focus on your feelings. Woke up vigorous, full of energy? So, you can easily do the incline and swing with your hands, work with the muscles of your hips. After gymnastics, the mood should increase. All wrong? Are you tired and want to lie down? It turns out that this set of exercises does not suit you. Or you need to reduce the load.

There are three basic rules for charging and for a slim figure after pregnancy. If they are performed, the effect of the exercises will intensify. Try it!

It is best to practice in the fresh air. Get up early and go to the nearest park. Do you live in your house? Lucky you! Do charging on the lawn in the yard. Substitute your face for the morning sun, breathe in full and start with a little warm-up. The body will be saturated with oxygen and will receive valuable vitamin D.


Do you know that there are vital points on the feet? If they are influenced, well-being improves. After charging, take off your shoes and walk barefoot on the grass. By the way, the baths of dew are also very useful.

During physical activity, you lose a significant amount of fluid. Therefore, there will be no excess of mineral water without gas. Do on a sip (no more!) In between exercises. Tips not to drink after a workout for an hour are also obsolete. Little by little you can!

To visit the pool, the pregnant woman needs to enlist the support of a gynecologist. In some cases, the doctor may refuse to issue you an appropriate certificate.

With thrush, which often worries expectant mothers, you really can not go to the pool. It is necessary to cure the ailment.

If you recently lay on the preservation, there were spotting, then you can not swim, but even take a bath.


Toxicosis is a serious contraindication against swimming.

Do you have any skin diseases? Do you suffer from allergies? Do not take chances. After all, neither you nor the doctor will be able to predict how the epidermis will react to chlorine or another substance that is used to disinfect water. Be engaged only at the skilled instructor in group for pregnant women who are on one term.


In zero gravity

Learn to gain full lungs of air, hold it and exhale with a force. This will help control breathing during labor. The starting position is standing on the bottom. Take a few deep breaths and exhalations. Gather the full chest of air and dive under the water. Try to sit down on the bottom of the pool, hold your breath and relax all muscles. Do you swim well? In this case, diving is a wonderful continuation of aqua aerobics. The main thing, watch, that the breath was uniform, do not lose the rhythm. It is not necessary to remember the past swim and to conquer the whole pool with a crawl. Now is not the time to develop endurance. Your real task is to relax, relax and enjoy swimming.


We swim on the spot

The exercise trains the muscles of the legs and buttocks, stretches the spine, prepares the respiratory system for delivery.

Lying in the water on your stomach, grasp the handrails or the edge of the pool. Intensively work with your straight legs up and down. Try to make small and fast movements. Take a deep breath, then lower your head, hold your breath and slowly exhale into the water. Raise your head.

Before going to the pool, talk to the instructor, other pregnant women attending classes. Be sure to take into account their recommendations.

3 hours before aqua aerobics can not be eaten, or it will be hard for you to do some exercises. Take something easy with you - yogurt or fruit, a bite after class.

Take an interest in the temperature of the water. It is desirable that it does not fall below 29C. The depth of the pool should be such that the water reaches the middle of the chest. If you decided to do aquatic gymnastics on the big water (the sea, the river), do not go far from the shore and let someone always be near you.

If you feel aching pain in the lower back or pulls in the lower abdomen, - go out to the land and rest. Do not wait for the end of the session! It is also necessary to leave the pool during hypothermia. Take a warm shower, wrap yourself in a towel. You can stay in the water for no more than 45 minutes.


Mill

With the help of this exercise, you will correct your posture, unload your back muscles and learn how to breathe properly. Standing in the water on your chest, spread your arms wide apart and take them back. Turn your back badly. Take a deep breath and hold your breath. Describe a circle. Bend and slowly exhale the input (ideally, you need to count to seven).


Dance with the baby

It perfectly relaxes the waist, chest and develops the hip joints. And he keeps his hamstrings in tone.

While lying on the chest in the water, spread your legs to the width of your shoulders. Hold your arms around your tummy. Rotate the hips in a circle to the right, then to the left. Repeat the same movements, slightly bending your knees. Try to draw a figure eight too.

To master the fitball, register for the courses of future mothers. The instructor will tell everything and show.

It is advisable to give preference to the group that a small number of women visit. Then the instructor will be able to pay attention to every pregnant woman. If something is not clear - ask. Do not get any element? Ask the specialist to show what's what. Experts say: fitball has no contraindications, and therefore it fits absolutely everything. The ball gently affects the body, the load during the exercises is sparing, so this ball is ideal even for those who avoid intense sports loads.


Of course, if you need some kind of stimulus or control in order to start physical education lessons, writing to the group will solve the problem with laziness. But many, having mastered the basic course, continue to practice at home. It's clear, for this you have to buy fitball. Do not rush to take the first one. Psychologists advise paying attention to the shades. It is known that colors affect the state of the future mother, and each of them has its healing properties. For example, red increases vitality, endurance, immunity; orange has a positive effect on kidney function and hormonal balance; yellow relieves excitement, tension, stimulates brain activity; green is effective with fatigue and irritability; blue reduces muscle tension; purple increases stamina.


Before you start a set of exercises on fitbole, you need to stretch the whole body. First, do a self-massage of the neck, arms, sternum, waist, legs. Then - gymnastics for the joints, to prepare them for the load. And only after this, stretch the muscles on the ball.

Place the ball close to the wall. Sit on it so that the wall is on the side. Gently step over, go down until you lie with your back on the ball (with the legs bent at the knees firmly on the floor). Put your hands behind your head and relax. Stay in this position for several minutes. Holding on to the wall, sit down slowly on the floor, then - rise.


Relax on the ball

Having mastered this position, you will learn how to quickly remove pain during labor. In the meantime, just enjoy yourself.

Go down on your knees, put your hands and head on the ball. Swaying right-to-left and back-to-back, try to relax your shoulders, chest and lower back as much as possible. You can pounce on the ball. Light vibration will relax the nervous system, soothe, relieve tension, activate the work of cells.


Doll-tumbler

Exercise perfectly stretches the inguinal muscles (prevention of ruptures during childbirth!), Strengthens the back.

Starting position: sitting on the ball with widely divorced legs. Leaning your hands on your knees, lean forward on your exhale, and straighten up with inhalation. Do it 3-8 times. Then you can go to the slopes to the side. When you perform a couple of exercises on fitbole, sit on the floor, lean on the ball and relax. Close your eyes, imagine yourself with the future baby in nature: on a clearing with green grass and bright flowers or on the beach. Remember the feeling of joy and happiness. Feel the peace coming, there comes a state of peace and harmony. This auto-training is very important: during labor it will help you relax. Did you rest? Make a few more approaches. However, avoid fatigue.


Legs above the head

Do you suffer from swelling? Do you feel heaviness in your legs? We offer an exercise aimed at relaxing the muscles of the legs and lumbar spine.

Lie on the floor, hands to the sides, put your feet on the ball. Taz keep on the floor, do not lift it, in fact, like the lower back. Do not strain your back. Squeeze squeezes to the floor, keep your head straight, do not turn to the side. If hairpins or elastic bands interfere, take them off. Roll the ball with the calf muscles, relax.