To restore the figure and make the tummy flat and attractive after childbirth is not so easy. The muscles of the abdomen during pregnancy are stretched, fatty layers appear, as a result of which, after childbirth, it sags, becomes flabby and looks like jelly. And every woman wants even after birth to have a beautiful and flat tummy.
Myths about the postpartum press
Most believe that the appearance of the abdomen will become the same as before, if you regularly pump the press, and the sooner you start exercises, the better. This opinion is erroneous. Of course, that the exercises on the press allow you to return the stretched muscles to tone. However, in order to return the tummy to its former state, it is also necessary to remove the fatty layers formed during pregnancy, which “hide” the muscles behind them. And even if you regularly pump the press, but do not try to lose weight, you will not see results.
However, this does not mean that postpartum pumping is a waste of time. No. This allows you to tighten the abdominal muscles, but to remove fat with such exercises, alas, it still does not work. Therefore, it is necessary to combine exercises on the press with aerobic exercise. For example, with jumping ropes, jogging, dancing, etc.
When can I start?
Be sure to go to an appointment with a gynecologist before starting to download the press after childbirth. During the examination, he will tell you whether physical activity on your body is now possible or not. The thing is that for the first 2 to 3 months, your uterus goes through the recovery process (pulling it together and becoming its “rightful” place).
The recovery period is individual for each woman. Classes after childbirth are fraught with its omission below the prescribed level, as a result of which, serious health problems can arise.
How to download a press
The abdominal muscles protect and support the organs in the abdominal cavity, forming the abdominal wall, they are also responsible for the posture of the person. They consist of 4 muscle groups, namely the external oblique, internal oblique, transverse and straight. That is why, in order to pump up the press after childbirth, it is necessary to separately load each muscle of the abdomen. For this, there are special exercises for the press after childbirth. But about them a little later.
After the doctor has allowed you to exercise, consider that your body has already gone through a period of postpartum recovery. Now you can grasp your figure with all your “arms and legs” and begin to actively engage in abdominal exercises. However, to begin with, you should prepare your muscles for strong loads.
To do this, you need to twist the hoop for forty minutes every day. If you have a heavy hoop (about 3 kg), then you should reduce the time to 20-30 minutes. At the same time, you need to start from 10 minutes, and then every day increase this time by 2 to 3 minutes.
Having decided to download the press after childbirth, you need to decide what time you will do it. Best of all, if you start the exercises you will be awake in the daytime, as in the morning the muscles are still “asleep”, and in the evening they are very tense and when you exercise, you will quickly feel tired.
So, let’s begin.
Bike. Lying on the floor, close your hands behind the back of your head, straighten your legs and lift them a few centimeters above the floor. Then bend one leg at the knee and pull with the opposite shoulder toward it. Do the same with the other knee.
The most popular press exercise is twisting. Lie on the floor, bend your knees. Press the loin to the floor, grab the hands behind the back of the head. Start raising your head so that your chin does not touch your chest. Hold in this position for 2 to 3 seconds and return to the starting position. So it is necessary to do 10 – 15 times in one approach.
The next exercise is diagonal twisting. Lie on the floor, bend one leg at the knee, put the ankle of the other on the knee of the bent leg. Press one hand to the floor perpendicular to the body, and bend the other and put behind the head. Then bring the elbow of the bent arm to the opposite knee without touching the chin of the chest. Such an exercise should be done 10 times in each direction.
Remember, to achieve a visible effect will help you only regular exercises on the press after childbirth. If you perform physical activity daily, you will soon be able to boast of a slender and fit figure.