Muscle training after childbirth. Recovery fitness: exercises after childbirth. Effective exercises for weight loss after childbirth

Content:

For any, even the strongest and most healthy organism, the bearing and birth of a child is a serious, very powerful burden. Not only the functions and condition of the internal organs change, but even their location. Their full recovery requires time, patience and support from the outside, which can be provided by specially designed gymnastics after childbirth - exercises to strengthen the various muscles of the body.

Do you want to regain your former harmony (tighten your chest, remove your stomach, get rid of varicose veins) and sexual attractiveness after the birth of a baby? Then start practicing right now!

First, decide why you need postpartum gymnastics, since different sets of exercises differ from each other in their functionality. Some are aimed at losing weight, the second - at strengthening intimate muscles, and others relieve tension from the spine. Find out what you need at this stage in the first place, but do not try to complete all the options during the day. First bring to mind one thing, and then take on the other.

• To contract the uterus

The size of this organ during the bearing of the baby increases several times. After his birth, the vagina needs to recover to its previous parameters. Gymnastics, which is designed specifically for this, can help with this: it can be started on the very first day after childbirth, if stitches have not been applied. As a result, the body will return to normal much faster, lochia will go away painlessly and without complications. In parallel, such gymnastics will strengthen the pelvic muscles after childbirth, support the posterior (stretched during childbirth) wall of the uterus and improve sensitivity (for both partners) during sex.

• For weight loss

During pregnancy, a woman quite naturally gains weight. With the advent of the baby, extra pounds are not all gone. A sagging tummy appears, blurry sides, too steep hips. To return your body to its former harmony, choose gymnastics designed for weight loss both in general and for individual parts of the body. It can be started about a week after giving birth.

• For the back

After the birth of a baby, a woman has to carry it in her arms a lot, as well as carry other weights (a stroller, underwear). Breastfeeding also places a huge strain on your back. To strengthen her muscles, reduce pain, relieve fatigue and tension from the spine, we need restorative gymnastics after childbirth for this part of the body.

• For breast reconstruction

It is no secret that breastfeeding greatly affects its shape: it can sag and lose elasticity. To tighten it, start immediately after childbirth to perform gymnastics to restore the chest. No need to wait until the end of lactation: these exercises must be done daily even at the time when you feed your baby.

• For legs

There are special exercises that prevent the expansion of veins after childbirth and relieve pain in the legs.

So gymnastics for recovery after childbirth is simply necessary female body. However, you need to find time for it and force yourself, despite being tired, to do the exercises regularly. To achieve certain results, you need to follow the recommendations of experts. Uncontrolled, inept activities can even not so much benefit as harm.

About the size of the uterus. A healthy uterus in its normal state weighs no more than 50 g, and its length is 8 cm. Immediately before childbirth, the parameters increase several times: 1,200 g and 38 cm, respectively. Gymnastics quickly and effectively helps the body return to its former size.

So that gymnastics in the first days after childbirth does not harm, but brings the body maximum benefit and turns out to be effective, be sure to consult your doctor if you can do it at all. If a caesarean section was performed, there were (both external and external), there were some other pathologies at the birth of the baby, the exercises cannot be performed immediately - only after a certain period.

1. The most common question that worries most women is when to start doing gymnastics after childbirth: immediately or after some time. If there are no medical contraindications (caesarean section, stitches on the uterus, birth injuries), then 2-3 days after the significant event, you can already start exercising.
2. Before performing such gymnastics, consult with the doctor who delivered your childbirth: he will tell you exactly whether you can do recovery exercises, which ones and from what day you can start practicing. He will professionally answer all questions, taking into account your individual indicators.
3. No need to perform exercises, squeezing out the last remaining strength. Gymnastics after childbirth should, on the contrary, give you a feeling of lightness and be a kind of rest from everyday, routine household chores.
4. The duration of the course of any gymnastics after childbirth is determined individually. Once the goal is reached, you can stop exercising.
5. The main rule is regularity, that is, you need to do the exercises constantly, you can even do several approaches a day.
6. Know that postpartum gymnastics for weight loss should not be accompanied by any diets. Yes, it is necessary to normalize and balance nutrition, but hunger strikes during this period are excluded, especially in the case of lactation.
7. All movements must be performed smoothly, slowly, but in no case abruptly. Breathe evenly.
8. Prepare loose clothing that will not impede movement.
9. Exercise should be done in a well-ventilated area.
10. Before gymnastics, feed the baby and go to the toilet.

If you follow these tips, there will be no problems with the postpartum recovery of the body. And the breast will not sag even during lactation, and the tummy will quickly tighten up, and the extra pounds will go away, and the uterus will return to its normal size painlessly. The most important thing is to choose the very gymnastics that can solve exactly your problem after childbirth.

Note. Regular exercise after childbirth prevents cardiovascular disease and bladder problems.

Exercise complexes

Among the numerous exercises after childbirth, choose the one that will eliminate your problem, suit you in terms of intensity and will not be too exhausting and long. Let it take 5-10 minutes, but it will give you energy and good mood. If you feel that the exercises cause discomfort, it is better to refuse them and choose something else for yourself.

For intimate muscles (for strengthening)

1. Lying on the bed, rhythmically tighten the muscles of the vagina for 1-2 minutes.
2. After that, in the same position, do the same with the muscles of the anus.
3. Now, for a minute, try to alternately strain the intimate muscles (vagina and anus).
4. Try to throw a "wave" of muscles from the pubic bone to the anus.
5. Now sit down and slowly, tensing your intimate muscles as much as possible, start up the same “wave”, but from the bottom up, so that you feel its end at the navel itself. To do this, make a slow movement of the pelvis forward. Let the muscle "wave" back. Strengthening exercises will help to avoid endometritis after childbirth.

For weight loss (from the abdomen)

1. In order to remove the stomach after childbirth, in gymnastics, the emphasis should be on the press and abdominal muscles. The exercises are quite simple but effective. Place your hands in front of your chest. Make turns with the body in different directions.
2. Get on all fours. Rest on the floor with your elbows. Pull your stomach all the way in for a count of eight.
3. Lie down (the surface should be flat, but soft). Bend your knees. Put your hands behind your head. Do short lifts, gently lifting the shoulder blades and head off the floor.
4. Lie down. Raise your legs, cross. Hands are straight, scattered in different directions. Pull the legs up to the chest so that the buttocks come off the surface. This exercise is very good for the abdomen and buttocks: it strengthens the muscles, prevents them from sagging.
5. Lie down. Legs, as in the previous exercise, raise, cross. Throw one hand behind the head, stretch the other along the body and stretch it to the foot. Change hands in a minute.

For the back (from tension)

1. It is difficult to do gymnastics to restore back muscles after childbirth: the exercises are far from the easiest, but effective. If you have problems with the spine, first consult a doctor.
2. Lie on your back. Bend your left leg, take it by the knee with your left hand. In parallel with the right hand, pull the heel to the groin. Press your shoulders to the floor, try to keep them motionless and even. The right leg should be straight. Pull the bent leg up to the left shoulder. As soon as you feel discomfort, relax. Repeat the same with the other leg.
3. Lie on your back. Bend your knees, turn on your side. Get on all fours. Rise to your full height from this position, trying to keep your back straight and straight.
4. Lie on your back. Bend the right leg, bring it behind the left, so that the tips of the fingers of the right are located exactly under the calf of the left. Then tilt your right knee to the left. In parallel, take the right thigh with the left hand.

For the chest (from sagging)

1. Gymnastics against after childbirth involves exercises related to the upper body. Straighten your shoulders, take them back, lower them down. Tilt your head back and to the side.
2. Tilt your head to your shoulder, pull to the floor. At this time, bend the body back.
3. Gently raise your shoulders and just as slowly lower them.
4. Stretch your arms, stretch them out to the sides. Raise them up, lower them down.
5. Spread your arms in different directions. Rotate them in different directions.
6. Join hands in the castle in front of the chest. Alternately strain and relax the brushes.
7. Bend your arm, put it on your waist. Stretch the other hand up, bend to the right and left, changing hands.
8. Put your hands behind your head. Lean in different directions.

For legs (for varicose veins)

1. In gymnastics after childbirth, it is imperative to include the familiar “bicycle” exercise for everyone: as part of gymnastics after childbirth, it is recommended to do it 3 times a day.
2. Rise on toes, slowly rolling from them to heels.
3. Sports walking.
4. Sit down. Stretch out the legs. Try to reach the tips of your legs with your fingers without bending your knees.
5. Spread your legs apart. Again, try to touch your toes with your hands.

Breathing exercises (general strengthening)

The simplest breathing exercises after childbirth, correctly performed, can work real miracles. It restores strength, gives energy, helps the muscles of the abdomen and chest to strengthen and become more elastic.

1. On the inhale, round the belly. As you exhale, pull in.
2. On the inhale, round the belly. Count to two. As you exhale, pull in. Count to two. Put your palm on the press and tighten it.
3. On the inhale, round the belly. As you exhale, bend over, draw in your stomach, hold your breath. Straighten up, count to eight, on every second count, strain and relax the press.

Various exercises after childbirth help to achieve the most excellent results. If you do exercises after appropriate consultation with a doctor, follow his recommendations and do not overexert, the body will recover very quickly. At the same time, a young mother will be able to get rid of complexes about her appearance that has changed after the birth of a baby and give all her attention to a little crumb.

During the bearing of the fetus, the appearance of the expectant mother fades into the background. The main task is the birth of a healthy child. But soon after the birth of the baby, most women want to regain the physical form that they had before pregnancy. In this far from difficult problem, gymnastics after childbirth for the abdomen will play a great help.

Many young mothers have noticed that it is the belly during pregnancy that grows more than other parts of the body. Such an anomaly is filled with deep meaning: it is in the waist and hips that excess fat accumulates, which should be an additional supply of food for the unborn baby in times of famine. In addition, the fat layer in the abdomen serves to protect the fetus from possible external physical influences.

It is quite difficult to remove deposits after childbirth. Start with a choice proper diet. However, in this case, the young mother needs to seek the advice of a specialist. The desire to reduce fat folds on the abdomen should not be reflected in full breastfeeding.

To successfully solve the problem of the appearance of one diet will not be enough. Exercise therapy specialists can offer a woman several special physical education complexes that are easy to do at home.

The main thing is not to rush. Attempts to instantly get rid of excess weight and restore the former elasticity of the abdominal muscles are doomed to failure.

Recommended time to start exercise

For many women, the former shape of the abdomen is restored on its own within 2 to 3 weeks after childbirth. If this does not happen, then the patient will have to try to solve this problem on her own.

The beginning of intensive training directly depends on the severity of the childbirth and the physical condition of the woman. In the first month after the birth of a child, any physical activity is prohibited for a young mother, especially if the birth ended with a caesarean section.

If everything went naturally, no complications were noted, then the first physical exercises can be performed 8 to 10 weeks after the baby is born. Initially, the load on the body of a young mother should be minimal.

Various complications that have arisen during childbirth push back active sports for another 3-4 weeks. This may include:

• ruptures of the vagina or cervix;
• bleeding during childbirth;
• moderate and severe preeclampsia during pregnancy.

The most difficult task is to correct the abdomen after surgical delivery. In this case, the technique of performing a caesarean section plays an important role.

The Pfannenstiel incision is considered the most benign. With such an operative intervention, it is located in the longitudinal frontal fat fold of the abdomen, so its healing occurs quite quickly.

If a corporal caesarean section was used to extract the child, then the recovery time is almost doubled, and, therefore, exercise therapy is postponed to reduce the young woman's abdomen. You have to wait for the softening of the skin suture and the resorption of the threads.

Fitness complexes for a flat stomach

If a woman is interested in how to strengthen the abdominal muscles after childbirth, then she needs to seek advice from specialists in physiotherapy exercises. First of all, she will be advised to gradually increase her physical activity, since it is almost impossible to remove fat only from the abdomen.

You should start with a complex of ordinary gymnastics. This may include exercises with a rope, sharp inclinations of the body, running for medium distances at a moderate pace. Any physical endurance exercise will help improve the metabolism in the body and put the circulatory system in order.

And the main problem in this part - how to remove a hanging belly after childbirth. After all, it is found even in those ...

figure after childbirth

It is necessary to strengthen the body after childbirth not only in order to become “as before” again, but also so that fatigue, despondency and weakness give way to cheerfulness, energy and joy.

If someone tells you that after giving birth you need to lose weight - be sure that this person wants the worst for you. If only because excessively excessive physical activity and a strict diet are contraindicated for a young mother. Yes, and the fat deposited for 9 months on the hips and waist, according to the laws of nature, will leave your body along with breast milk. However, this does not mean that the movement should be forgotten. Now, when you are at home most of the time, the body does not receive as much physical activity, how much received before childbirth. For this reason, women often gain a lot of weight after childbirth. Staying slim after the birth of a child is possible only for those who were engaged in fitness during and before pregnancy. What to do unprepared? First you need to start exercising already in the postpartum ward and continue exercising at home. You should know that even minimal physical activity can bring tangible results and return the figure after childbirth. Day after day, week after week, vivacity returns, the body becomes more elastic, the skin acquires tone, and the muscles become stronger and stronger. To help the body return to its normal shape, you can perform the simple exercises we have proposed in the first days after childbirth. They will help your body recover, become more fit, and also achieve the desired harmony.

Complex "First Steps"

Fitness classes can be started almost immediately after childbirth, starting with light exercises, move on to more complex ones, gradually increasing the load. These exercises will help you develop muscle strength and flexibility. Before you start doing them, make sure you feel good enough.

1 - 14 days after birth:

1. Belly breathing

Lie on your back, bend your knees, feet flat on the floor. Inhale through your nose, as you exhale pull your stomach in. Hold this position for 5 seconds while maintaining normal breathing. Then relax your stomach and repeat the exercise. Do 8-10 repetitions, in modern times bringing their number to 25. When it is easy enough for you, do the following along with the described breathing: while exhaling, slightly tighten your abs and slightly raise your buttocks, keeping your lower back pressed to the floor. Do 8-10 repetitions of this complicated version of the exercise, eventually bringing their number to 25.

The abdominal muscles are strengthened.

2 - 6 weeks postpartum:

2.Twisting

Get on your knees, lower your pelvis on your heels. Lean forward and rest your forehead on a yoga block (this can be replaced with a thickly rolled towel). Extend your arms to your sides, turn your hands palms up, neck and head are in line with the spine. Squeeze your shoulder blades together while raising your arms up. Hold this position for 2 seconds, then relax. Do those 5-8 repetitions, eventually bringing their number to 12. When the maximum number of repetitions (12) is easy enough for you, pick up dumbbells or put on wrist weights weighing 0.5 - 1 kg each. With weighting, first do one approach of 12 repetitions, eventually bringing the number of approaches to 2.

The muscles of the upper back and shoulders are strengthened.

3.Reverse bridge

Lie on your back, place your heels on the seat in front of the standing chair so that your legs are bent at the knees and your knees are exactly above your hips. Hands lie on the floor at your sides, palms facing down. Raise your pelvis off the floor, first tensing your abs and then your glutes until your torso forms a straight line. Lower your pelvis to the starting position without rounding your back. Try to relax. Do 2 sets of 8-12 reps. When they are easy enough for you, do this exercise with your body further away from the chair.

The muscles of the press, buttocks, back of the thighs and lower back are strengthened.

4. Plank

Get on all fours. Tighten your abs so that your body forms a straight line from your pelvis to your crown. Keeping the body position, stretch the left leg back, lifting it to the height of the thigh. Do not change the position of the pelvis. Keeping the abdominal muscles in tension, stretch your right arm forward, raising it to shoulder height. Hold this position for 5 seconds. Lower your arm, then your leg, and repeat on the opposite side. Continue alternating sides for 5-8 reps.

The muscles of the press, the upper and back of the back, as well as the muscles of the shoulders and buttocks are strengthened.

5. Forward lunges

Stand with your right side to a chair, holding its back with your right hand. Place your feet shoulder-width apart, your left leg in front of an arc at a lunge distance, your toes “look” forward. Tighten your abs, bend your knees and lower your pelvis. Then straighten your legs and continue with the exercise. Change the position of the legs to the opposite. Start with 1 set of 8-12 reps on each side. Over time, bring the number of approaches to 2.

The buttocks, calves, quadriceps and muscles of the back of the thigh are strengthened.

Second fitness stage

The described exercises are necessary for you to strengthen and tone the muscles. If you have performed the “First Steps” exercises with sufficient regularity, then you can safely do this mini-complex 3 times a week, skipping 1 day between training days.

6 or more weeks postpartum

1.Semi-plie

Stand straight, feet slightly wider than shoulders, socks and knees looking in different directions, hands on the belt. Keeping the body straight and the stomach pulled in, without lifting the heels off the floor, slowly bend your knees and lower your pelvis vertically down, without protruding it either back or forward. Make sure your knees are directly over your ankles at all times. Slowly straighten your legs and return to the starting position. Repeat the exercise. Do 2-3 sets of 15 reps.

The quadriceps, muscles of the back of the thigh, buttocks are strengthened.

2.Ups

Stand straight, feet shoulder-width apart, in front of us is a platform 2.5 - 3.5 cm high (can be replaced with a book). Place your left foot on the center of the platform, and then right next to it. Now step back off the platform with your left foot, then lower your right foot behind it. Now stand on the platform with your right foot and repeat the exercise. do 20-25 lifts, alternating the legs from which you start the lift.

The quadriceps, muscles of the back of the thigh, buttocks and calves are strengthened.

3. Kick in the air

Lie on your stomach, legs straight, socks resting on the floor, arms bent at the elbows, palms facing your face. Put your chin on your palms, pull in your stomach. Without bending your knees, slowly raise your right leg 10 cm off the floor. Hold for a second and, lowering your right leg, slowly raise your left. Try not to move your pelvis and not tear it off the floor. Alternate legs until you complete at least 20-25 reps.

The muscles of the buttocks, thighs and lower back are strengthened.

4. Push-ups

Get on all fours, knees directly under your hips, shoulder-width apart. Push your pelvis forward so that your body forms a straight line from head to hips. place your palms exactly under your shoulders and bend your elbows, lowering your chest to the floor. Make sure that your body is straight from the top of your head to the pelvis. Straighten your arms and repeat the exercise. Perform as many repetitions as you can, gradually increasing their number to 15.

5. Alternate press

Take a dumbbell weighing 1.5 - 2.5 kg in each hand, feet shoulder-width apart. Tighten the press so that the body forms a single line from the crown to the pelvis. Raise the dumbbells to your shoulders, arms bent at the elbows, elbows looking at the floor, palms inward. Raise your right hand to the ceiling without straightening it to the end. Slowly lower the dumbbell and repeat the exercise with the other hand. Perform the exercise, alternating arms, 10-15 repetitions for each arm.

The muscles of the shoulders and upper back are strengthened.

6.Super curl

Lie on your back, knees bent, feet flat on the floor. Place your fingertips on the back of your head. Tighten your abs and lift your head, shoulders and shoulder blades. At the same time, lift your bent knees toward your chest until your knees touch your elbows and your pelvis is off the floor. Hold this position for a couple of seconds, inhaling through your nose and exhaling through your mouth. Slowly return to the starting position, with the lower back pressed to the floor. Do 2-4 sets of 15 reps.

All abdominal muscles are strengthened.

Don't forget the kegel exercises!

This simple exercise will help strengthen the muscles of the pelvic floor, which are subjected to significant stress during pregnancy and childbirth. You can do it standing or sitting, whichever suits you. Sit down and imagine that your vagina is an elevator that needs to be taken up a couple of floors. Keep your buttocks relaxed, tensing only those muscles that are involved when you want to stop urination. Hold the "elevator" on the top "floor" for 10 seconds, relax. Perform the exercise for 8-10 repetitions, as many times a day as you can, eventually bringing their number to 20-25.

Complex

For the first time after giving birth, you experience euphoria: hurray, everything ended well! The baby was born, and now a new life will begin, so different from the previous life, with new joys, feelings and worries - where without them!

However, soon the euphoria is replaced by a feeling of fatigue and weakness throughout the body, which is quite understandable: the body has experienced serious stress, and it needs time to return to the prenatal state. Although your time now will be devoted mainly to changing diapers and feeding your baby, you need to find at least a few minutes a day for exercise.

The set of exercises that we offer you can be done already in the postpartum ward. It improves blood circulation and strengthens the muscular system, which has experienced enormous stress during childbirth. Pay attention also to the recommendations for women who have had a caesarean section. Despite the fact that the complex is specifically designed for those who have recently given birth, before starting classes, consult your doctor.

Start by doing three to four repetitions of each exercise. Gradually, day after day, bring the number of repetitions to 15. Listen carefully to your feelings, monitor your well-being. For any, even minor pain, stop exercising and try to start again in a day or two.

Using this set of exercises, you can start regular exercises within a few hours after giving birth.

1.Retraction

Place your palms on your stomach. Inhale slowly through your nose so that your belly puffs up. Exhale through your mouth, slowly drawing in your groin muscles as if you want to stop urinating. Relax slowly and repeat the exercise.

Strengthens the pelvic floor muscles and improves blood circulation.

2. Diaphragm breathing

Place your hands on your ribs under your chest. Inhale slowly and deeply through your nose, feel your ribs move as you inhale. Make sure that the chest is inflated, not the stomach. Exhale slowly through your mouth, draw in your navel. When the ribs move, the shoulders remain motionless.

Strengthens the press, improves respiratory function.

3. Stretching the upper body

Stretch your left arm to the right, across your chest, at shoulder level. with the right hand, bending it at the elbow, support the left, slightly pressing on it. Shoulders are relaxed. Hold your breath, count to two. Reverse your hand position and repeat the stretch. Then clasp your hands behind your head, stretch and straighten your spine as much as you can, "open" your chest. Hold your breath, count to two, relax.

Stretches the triceps, shoulder and chest muscles, increases the mobility of the upper body.

4.Pelvic muscle tone

Lie on the floor, lower back pressed to the floor. Bend your legs at the knees, place your feet flat on the floor. Breathe in through your nose. Exhaling through your mouth, gradually draw in your abdominal muscles. At the same time, slightly squeeze the muscles of the buttocks, without lifting the pelvis from the floor. Relax slowly and repeat the exercise.

Strengthens the abdominal muscles, buttocks and legs. Improves blood circulation in the lower part of the body.

5. Foot rotation

The starting position is the same as in exercise 4. Raise your left leg and make 10 rotational movements with your foot, while squeezing your fingers. Then lower your heels to the mat, inhale through your mouth, and slowly slide one heel across the floor until your leg is almost straight. While inhaling, pull the heel, return to the starting position. Repeat the exercise with the other leg.

Improves blood circulation and prepares for the stress of walking.

6. Log rolling

Lying on your back, slightly pull in the abdominal muscles and, helping yourself with your hands, turn on your side without raising your head. Leaning on your hands, rise to a sitting position. In this case, your head should rise last. Make sure that the main tension when you sit down or stand up is on your hands, and not on the abdominal muscles.

Prepares the body for the stress you experience when you sit or stand up.

Kegels after childbirth

Kegels, the famous Kegel exercises, strengthen the muscles of the perineum and pelvic floor, preventing such a nuisance as urinary incontinence, which sometimes happens after childbirth. Do kegels, inhale through your nose, and as you exhale (through your mouth), contract your vaginal muscles and hold for two seconds (as if you were holding back urination). Breathe evenly. Start the exercise by holding the muscles in tension, counting to two. Bring the count to ten. Do 10 repetitions. Practice 3-6 times a day.

A set of exercises after episiotomy

After an episiotomy, it usually takes 7 to 10 days for the wound to heal. To reduce pain and tension in the perineal area, it is recommended:

• tighten the muscles of the buttocks before sitting down
• sit on a small rubber ring
• don't sit or stand for too long

Kegels will not provoke muscle divergence, rather, on the contrary, they will return the muscles of the perineum to tone and help them heal as soon as possible.

Exercise after caesarean section

Recovery of the body after a caesarean section is not always quick and easy. After all, in fact, this is an abdominal operation, so in the first days you need rest and help.

• when your doctor tells you to get up, use it to speed up your recovery. Even regular walking will help strengthen muscles, improve respiratory function and blood circulation, and activate bowel function.
• to get out of bed, use the recommendations in exercise 6. Coughing several times a day will help relieve chest discomfort after surgery. To reduce discomfort in the area of ​​​​the seam, put a pillow under it when you walk or cough. Wait for the wound to heal before doing ab exercises or lifting your head off the pillow
• if you have diastasis, avoid clothing that is tight around your abdomen. Be sure to check with your doctor if you have any questions

Remember that until the suture is completely healed, you need to get out of bed correctly after.

Don't be afraid to move after giving birth

All experts agree that feasible physical activity is necessary for a mother from the first day after the birth of a child. Of course, the intensity of classes and the nature of exercises after childbirth must be selected individually, taking into account the general condition of the body, but bed rest is prescribed only in extreme cases.

As a rule, gentle exercises after childbirth help to activate blood circulation, which contributes to the normal withdrawal of lochia, uterine contraction and is the prevention of blood stasis in the uterus. They help to cope with such a very common nuisance for those who have given birth, like constipation. The movements of the abdominal muscles contribute to increased intestinal motility. So don't be afraid to move! If you carefully follow all our recommendations, the exercises will bring you great benefits.

In the future, we will tell you about the exercises that can be performed after a caesarean section and diastasis.

intimate gymnastics

These exercises are pretty simple. All women can do them. They serve to strengthen the muscles of the vagina and perineum, preparing them for childbirth, and help in the postpartum period.

Slow contractions. Tighten the muscles of the perineum, slowly count to three. Relax. It will be a little more difficult if, holding the muscles, hold them in this state for 5-20 seconds, then gently relax.

"Elevator".We start a smooth ascent on the “elevator” - we squeeze the muscles a little bit (1st floor), hold for 3-5 seconds, continue to rise - we squeeze a little harder (2nd floor), hold - etc. to its limit - 4-7 "floors". We go down in the same way in stages, lingering for a couple of seconds on each floor.

Abbreviations.Tighten and relax your muscles as quickly as possible.

Pushing.Push down moderately, as if having a bowel movement. This exercise, in addition to the perineal muscles, causes tension in some of the abdominal muscles. You will also feel the tension and relaxation of the anus.

Start training with ten slow squeezes, ten contractions and ten push-ups five times a day. You should repeat the exercises at least 25 times during the day. You can do the exercises almost anywhere - while walking, watching TV, sitting at a table, lying in bed.

Early in your workout, you may find that your muscles don't want to stay tense during slow contractions. You may not be able to do contractions quickly or rhythmically enough. This is because the muscles are still weak - control improves with practice. If the muscles get tired in the middle of the exercise, rest for a few seconds and continue.

Figure, belly after childbirth

Everyone knows in advance that after the birth of a child, she will become different (more by one, two, or even three sizes). You scare yourself with the coming catastrophic changes in the figure. But in vain. Of course, after childbirth we really become different - this is the law of nature. But fitness is so strong that it is able to veto even such laws.

We will talk about a special program for young mothers. It is important that it was developed by a professional fitness practitioner who herself went through childbirth.

In fact, we've heard a lot about after childbirth you have to do physical exercise. Yes, they only came from doctors for whom your figure was in tenth place. Well, we will set ourselves the task of returning to our former body, the same one that you had before giving birth. Moreover, in the shortest time.

In order

Fitness is based on the regularity of training. As long as you exercise and diet day after day, you have a good figure. As soon as you abandon everything, there will be no trace of a good figure. Pregnancy and then childbirth will force you to leave fitness and thereby equalize your rights with all those who did not do fitness at all. In short, this story is about us. The only difference is that in your heart you have no doubts about the fundamental solvability of the problem. Fitness has developed a philosophy of perseverance: and the impossible is possible. However, let's talk about everything in order.

You used to be able to get up at 6 a.m. to go for a run and then go to gym. Now at 6 am you jump up to feed and comfort the baby. The only time left for sports is when the child is sleeping. Yes, and then for home sports. Going to a fitness club for a couple of hours is out of the question. In short, from the very beginning you should come to terms with a simple fact - with the birth of a child, fitness in the usual sense of the word is over for you. And this means that traditional fitness methods, even in a "home" presentation, are no longer for you. Therefore, do not even try to break into a fitness club. From now on you live in another dimension.

Fitness during pregnancy

If a flu epidemic has started around, then passively waiting until you get sick is stupid. We need to do prevention. So when you get pregnant, continue fitness in order to prevent future changes with the body. During pregnancy, you will still gain extra 10-12 kg. Does this mean that "prevention" did not work? No, it doesn't. Fitness is the health of your main muscle, the heart. If this muscle weakens after months of inactivity, then physical activity will seem unbearably heavy. You will quickly get tired, Suffocate, covered with perspiration. So your main task during pregnancy is to maintain a high tone of the cardiovascular system. Otherwise, a trained heart simply will not allow you to work normally during the rehabilitation period after childbirth.

Somewhere until the middle of pregnancy, you can continue to go to the fitness club. Work out on the gym three times a week. Loads should be very small, but they keep the muscles in good shape, help the heart. As for aerobics, you can walk on a "treadmill" at first, and when stomach will become quite large, go for walks. On the second term, you can do power exercises only at home, mostly sitting or lying down - with dumbbells.

Physical exercise after childbirth

Almost immediately after giving birth, you can practice aerobics. There is no training plan and there cannot be. Allocate time for aerobics according to the residual principle. As soon as you have a free minute, immediately start moving. Right through the house. Buy an aerobics program cassette and keep it in your DVD or VCR. Plus, if you have any kind of exercise machine at home (stepper, ellipsoid, treadmill), additionally work out on it. So in a day you will be able to gain up to an hour of aerobics due to short 10-15 minute “sessions”. Do you think it's nonsense? No matter how! Science has accurately established that our body reduces the balance of calories to a daily schedule. And this means that the calculation of energy consumption of the body is per day. In this sense, there is absolutely no difference between half an hour of aerobics and three 10-minute "lessons" at different times of the day. The result will be an equal waste of calories and an equal benefit.

After about six months, you will return to your normal weight. Victory? No matter how! Normal weight does not mean that you will return to your previous shape. Needs immediate "repair" press. Nine months these muscles were extremely stretched, and stomach sagged Seems like a paradox, but getting fit tummy It's not that hard for a mother of a baby. Why? Yes, because for training press no complex equipment required. Your press always at your fingertips. Without sacrificing results press can be downloaded at home exercises same. Another thing is that five minutes will not be enough for you.

After giving birth, everyone understands that stomach stretched out and need to train it. Many train, but without success. And all because the usual norms of loads that you practiced before pregnancy are no longer suitable. The press needs a shock. You should do up to 450 repetitions! Daily! All 7 days a week! Another thing is that these same 450 repetitions will be divided into 3 quick workouts - in the morning, afternoon and evening. And this, you see, is not so scary. In addition, training takes place in a circular style - cheerfully and fun. Six months of such work, and your abdominal wall will retract. Believe me, you will get involved, even if you hear the word fitness for the first time in your life!

Exercises for the abs

So, in a year you will have the same weight and the same press. Now what about with press? Continue to train him, but in a gentle mode - twice a week. And regularly look in the mirror. If the press "floats", add a load. What did we forget to mention? Right! About your patience. After all, the program is designed for a whole year. How to help yourself? How to maintain high motivation? Hang in a conspicuous place a photo of some half-naked beauty. For example, Madonnas. After all, she also left for 9 months belly! And at what age! Let her irritate you with her stunning forms! It's only for the benefit!

Let's repeat

• Complex exercises for the press must be repeated three times a day. Yes, three times! Once is not enough. If you are new to fitness, repeat for two weeks complex twice. Then move on to the three-time training. Know that compromises are impossible here! Three times a day, period!
• At first glance, it seems that 50 repetitions is an unrealistically high number. However, for muscles press quite normal. Another thing is that at first you will not have enough simple endurance - you will start to choke. In this case, do fifty repetitions only in the first "circle". And then, how much. Over time, endurance will come, and you will submit to all repetitions.
• In any version of twisting, only the abdominal muscles should work. Do not try to rise with a jerking effort of the whole body. This will reduce the effect exercises for the abs to zero.
• Hands should be placed behind the head, but do not clasp the hands themselves. On the contrary, relax so that there is no rigid support under the back of the head.
• If a press it hurts after yesterday's workout, train anyway. After the first ten repetitions, the pain will weaken, or even completely disappear. However, if the pain is too strong and resembles a toothache, reschedule the workout the next day.

A set of exercises for the press

Everything in this complex exercises for the abs must be done one after another without rest. First set first exercises. Then a set of the second, third. Collectively, this is called a "circle". Beginners should do a circle 1 time, but after a couple of weeks you need to move on to 2 and even 3 circles. And even more if you are very interested in the result.

Exercises for the abs

Sets

Replays

Twisting

Diagonal twists

30 (for each side)

Reverse crunches for three counts

Twisting for three counts

Bike

25 (for each leg)

Note: You need to complete this complex exercises for the press an additional set of twists (50 repetitions).

Exercises for the press - twisting

You must start the complex with this exercises for the abs, and then do it a second time - the last one in a row. Take a lying position on the floor, bend your knees. The hands can be clasped behind the back of the head, but this may tempt you to help yourself by pushing your head. It is better to keep your fingertips at the temples. Without lowering your chin to your chest, “fold” your torso with the force of the press. Press the lower back firmly to the floor and do not tear off until the end of the repetitions.

Abs Workouts - Diagonal Crunches

Starting position - lying on the floor as with ordinary twists, but with a big amendment. The ankle of one leg should rest on the knee of the other. Bend one arm and place it behind your head. Without lowering your chin to your chest, bring your elbow to the opposite knee. Hold at the top for 1-2 seconds. Perform an equal number of repetitions on each side.

Exercises for the press - reverse crunches for three counts

Lying on your back on the floor, raise your legs bent at the knees, and put your hands behind your head. This is the starting position. The sequence of movements is as follows. First, you tighten your abs and pull your knees towards your chest. Once! Then stretch straight legs. Two! You return to the starting position. Three! And all this counts as one repetition.

Exercises for the press - twisting in three counts

The starting position is the same as for normal twists. But an exercise is done in three stages. First, you slightly raise your shoulders off the floor. Once! Then higher. Two! Then even higher. Three! Slowly lower the body, but do not lie on your back on the floor, stop 5-10 cm. From this position, start a new repetition. In other words, don't let your abs relax for the entire set.

Abs Exercises - Bicycle

Put your hands behind your head, bend one leg at the knee and lift. The other leg is extended forward and "hangs" a few centimeters from the floor. Stretch your opposite shoulder to the raised knee, hold for a second, then repeat the same movement, changing the position of the legs.

After the birth of a child, many young mothers want to get back in shape as soon as possible. What are the exercises after childbirth? How can you lose weight and strengthen the muscles of the abdomen, chest and perineum without harm to health?

Why do you need gymnastics?

Keeping your body in good shape allows every woman to be not only beautiful, but also full of strength. Even in ancient times, it was believed that to maintain health, you need to eat right and move more. And if women who have just given birth do not have any questions on the first point, then certain difficulties arise with physical activity. Many women are not sure that immediately after the baby is born, they can take care of their body and perform various exercises for weight loss. Is it really?

Experts say that the sooner a woman returns to an active life, the better for her. Of course, after difficult births and cesarean sections, you will have to wait until the stitches heal, but this period usually takes no more than 14 days. On average, most women can do the simplest exercises already in the hospital. Early physical activity not only gives strength, but also contributes to uterine contraction, which significantly improves the general condition.

Why do you need to exercise after having a baby? Gynecologists say that training the muscles of the abdomen, chest and perineum is very useful for young mothers. What does it give?

• The ability to always be in good shape.
• A chance to shed those extra pounds.
• A charge of vivacity and energy.
• Increasing self-esteem.

Get checked out by a gynecologist before you start exercising at home.

Gynecologists around the world unanimously speak about the usefulness of Kegel exercises. This selection of gymnasts allows you to naturally restore and strengthen the important muscles of the pelvic floor. On Internet forums, Kegel exercises after childbirth are often called Kernig exercises, but this Russian therapist has nothing to do with training the muscles of the vagina.

Kegel exercises can be done already in the hospital, provided that the young mother feels well. The American doctor Arnold Kegel, who developed this program, assures women of the usefulness of such exercises. Training the muscles of the perineum allows not only to improve intimate life, but also to avoid the development of urinary incontinence, prolapse of the uterus and other serious health problems.

A selection of exercises for intimate muscles.

• Slowly and gradually contract your muscles as if you want to stop urinating. Gradually pull them up, holding them in this state for several seconds. Ideally, a woman can hold up to 4-7 "floors" of the muscles of the perineum in this way. Gradually relax in the same order.
• Quickly contract and relax the muscles of the perineum.
• Push the muscles outward like during childbirth or during a bowel movement. Feel how the muscles of the vagina and anus tense during exercise.

Doing Kegel exercises (often referred to as Kernig exercises) will help you quickly get back in shape and restore perineal structure.

The abdominal muscles are the second weak point of a woman who has given birth to a child. For fast weight loss and recovery of the press, you can do the following exercises.

• Learn to breathe properly. Pull the abdominal muscles inward, inhale slowly and direct all the received air into the chest. Hold your breath for 10 seconds.
• Get down on all fours and arch your back like a cat. After two cycles of diaphragmatic breathing, bend the lower back down while keeping the abdominal muscles inside.
• Stand with emphasis on the forearms and socks, pull the abdominal muscles inward. Lock the pose for 10 seconds.
• Lie on your side, bend your knees. Slowly pull your abdominal muscles inward. Stay in this state for a few seconds. Repeat the exercise for the abdominal muscles 6 times.
• Lying on your back, draw in the abdominal muscles and fix them in this position for 5 seconds.

These simple exercises for recovery after childbirth will help not only lose weight, but also keep the body in good shape for many years.

Start exercising no earlier than 6 weeks after giving birth.

Fitball training is also recommended for weight loss after childbirth. Simple gymnastics on the ball is aimed at strengthening all the muscles of the abdominals and abdomen.



What can you do on fitball?

• Sitting on the fitball, push off from it with your feet. Remember to breathe rhythmically and draw in the abdominal muscles.
• Lie on your stomach on the ball and walk forward on your hands. Roll on the fitball so that the ball passes all over your body - from chest to knees. Don't forget to draw in your abdominal muscles.
• Get on your knees so that the ball is under your chest. Stretch and lift your arm and opposite leg at the same time. Keep your balance on the ball.
• Lie sideways on the ball with one hand on the floor. Lock the lower leg, slowly raise the upper one and lower it just as slowly. Pull in your abdominal muscles during the exercise.

What exercises for the press will help you quickly lose weight? Young mothers ask this question almost in the delivery room.



For weight loss, the following selection of exercises is recommended.

• Lying on your back, gradually lift your pelvis up, tensing your buttocks and pulling in your abdominal muscles. At the same time, raise your head and press your chin to your chest. Breathe evenly and deeply.
• Lying on the floor, describe large circles with outstretched legs. Don't forget to pull in your abdominal muscles.
• Sitting on the edge of a chair, pull in your stomach, lift your legs, bent at the knees and tear them off the floor. In this case, you can not bend in the lower back and relax the stomach. Hold the raised legs for 10 seconds.

For effective weight loss, combine gymnastics with proper nutrition.

chest exercises

Not only for the purpose of losing weight, women do gymnastics after childbirth. Many young mothers dream of regaining the shape and firmness of their breasts after the baby is born.

What can be done to strengthen the pectoral muscles?

• In a standing position, slowly join your hands in the palms of your hands at chest level. Press on each other with palms with maximum force. You can hold an ordinary tennis ball between your hands.
• Clutch the brushes into the castle and try to break them. Feel how your chest muscles tense during the lead.
• Lean on the wall with your hands and push it with all your strength. Relax the muscles of the chest and abdomen, then repeat all the steps.
• From a standing position, move your shoulders back and forth. Do 6 circular movements to strengthen the muscles of the chest. Repeat the exercise with your hands on your shoulders.

What do you need to know?

When starting Kegel exercises or doing other physical exercises after childbirth for weight loss, remember that all workouts should be your joy. Do not start exercising when you feel unwell! Fatigue and frustration - that's what awaits you when you try to exercise through force. During menstruation, you should also postpone classes for a few days.

Exercises for the chest and abdomen should be alternated with breathing exercises. In order to quickly lose weight, you can visit the pool or sauna starting from 6 weeks after giving birth. Particular attention should be paid to daily walks. Let it be a morning run or a leisurely walk with a stroller - fresh air will strengthen your strength and give you a boost of energy for the whole day. Good effect on health and walking before bedtime. Two hours a day outside the home is enough to restore strength, maintain health and strengthen immunity after childbirth.

Don't forget to rest and get enough sleep. Take care of yourself, listen to your body and do not bring it to exhaustion. Remember that your goal is to regain health and vigor, and not hurt yourself with hard training.

During the 9 months of pregnancy, a woman's body, both inside and out, undergoes tremendous changes. Carrying a child and preparing for childbirth cause changes in almost all systems and organs of a pregnant woman. Therefore, after the birth of a baby, a woman's body needs to go through a period of adaptation again in order to return to its previous state. Physical exercise after childbirth (with the permission of the gynecologist, of course) will help with this.

Often, young mothers for the first time after the birth of a baby are not very concerned about their appearance, they are busy with other joyful chores. However, after a few weeks, the realization comes that the reflection in the mirror has changed a little, and this further increases the psycho-emotional load. It is very important for a woman to feel attractive, so you need to take the time to find the right set of exercises after childbirth in order to restore your former figure and regain confidence.

On average, the postpartum period lasts 6-8 weeks. During this time, the endocrine, reproductive, digestive, cardiovascular and musculoskeletal systems change. The process during which reverse transformations occur in systems and organs after pregnancy is called involution.

Changes in the endocrine system

Immediately after childbirth, the production of estrogen and progesterone begins to decline. Metabolism slows down and subsequently body weight increases due to a decrease in fat oxidation. The skin of a young mother becomes drier and less elastic, may appear. The hormone oxytocin is actively released, it promotes contraction.

The pituitary gland produces luteotropic hormone, which is responsible for lactation. First, there is the release of colostrum, a yellow-transparent fatty substance that provides the first protection of the newborn. 3-4 days after birth, milk begins to be produced. The chest swells, sometimes increasing by 2-3 sizes.

Genital organs after childbirth

Normally, the size of the uterus is restored by the 8th week after the birth of the child. The weight of the uterus after childbirth is about 1.5 kg, in 2 months its mass should decrease by 30 times. This process is very dependent on the principle by which the child is fed. In women who cannot breastfeed, the reduction in volume is much slower. They need to learn exercises to reduce the uterus after childbirth.

The cervix returns to its original size after 3 weeks, but instead of a conical shape, it becomes cylindrical. The inner lining after childbirth is a wound that needs time to heal. Therefore, it is necessary to carefully observe the hygiene of the genital organs, and it is better to postpone sexual life for 1.5-2 months. At the same time, the vagina also acquires its original shape. To maximize the restoration of the muscular walls of the vulva and the function of the pelvic floor, you can do Kegel exercises after childbirth.

Allocations in the postpartum period

In the first 3-4 days of the postpartum period, the discharge (lochia) is bright red and resembles heavy menstruation. Over time, they acquire a pink-gray hue, and there are fewer and fewer of them.

In breastfeeding mothers, menstruation occurs after the end of feeding or when attachments become very rare. However, it is important for women to remember that already six months after the birth of a child, even against the background of lactation, ovulation often occurs, so unprotected intercourse can lead to pregnancy. If a woman does not breastfeed her baby, menstruation comes 1.5-2 months after birth.

What happens to other systems

Since during pregnancy there is a displacement of many internal organs due to the growing uterus, the changes relate to the digestive and urinary systems. It is possible to slow down peristalsis, the appearance of constipation and. Therefore, a woman should monitor her diet and pay attention to the regularity and quality of the stool.

A decrease in tone in the bladder after childbirth often causes a lack of urge to urinate, which threatens to overflow the organ and reduce uterine contraction. Because of this, the discharge of lochia slows down and inflammatory processes are provoked. Moderate exercise 6-8 weeks after birth helps restore these functions.

After the birth of a child, a woman loses a lot of body weight, and the load on the cardiovascular system is significantly reduced. The body does not always have time to quickly rebuild, so compensatory tachycardia may occur.

The musculoskeletal system of a pregnant woman has been adapting to a shift in the center of gravity for 9 months and must be rebuilt after childbirth. Ligaments, muscles, joints and spine get used to the new position of the body in space.

Often the muscular system is weakened, this can cause pain. The abdominal muscles can diverge, forming, while the stomach protrudes and it seems that the woman is pregnant again. And this is not only an aesthetic problem, but also the risk of a hernia. In order not to face such a problem, a woman should know what exercises to do in order to recover from childbirth.

How to quickly get back in shape after childbirth?

During childbirth, about 5-7 kg are lost, which account for the weight of the child, the placenta and amniotic fluid. Within a few days after childbirth, several kilograms go away with excess fluid accumulated during pregnancy. Further changes in weight and figure depend only on the woman herself.

A decrease in the production of estrogen and progesterone slows down the metabolism, which contributes to the set extra pounds in case of non-compliance proper nutrition. At the same time, lactation takes a lot of strength and energy from the body - about 500 kcal per day, which is what causes increased appetite in nursing mothers.

There is an opinion among the people that both a pregnant woman and a nursing mother should eat for two. But that's not true, you should stick with it rational nutrition, rich in fiber, protein and dairy products and avoid fatty, sweet and rich.

In addition, within a couple of weeks after childbirth and in the absence of contraindications, you should start doing exercises to restore the figure.

In order for sports to benefit, bring pleasure and be effective, you must follow a simple instruction:

• consult a doctor before starting classes;
• choose a sparing set of exercises and not overstrain;
• do not try to lose weight quickly;
• systematically, but slowly increase physical activity;
• breathe properly and do not make sudden movements;
• exercise in comfortable clothes in a well-ventilated area after feeding;
• exercise regularly;
• listen to your own body.

Uterine Contraction Exercises

To speed up involution, already a few days after childbirth, you can perform exercises for the uterus:

1. Lie on your back, bend your knees. Gently straighten them and bend back 10 times. On the last straightening, squeeze your toes into a “fist” 10 times.
2. Lying on your back, bend your knees. Straighten one leg and pull the sock as close to you as possible 10 times. Repeat the same with the second leg.
3. Lie on your back with your legs extended and slightly apart. Place your hand on your stomach in the area below the navel. Take a deep breath through your nose, rounding your stomach. Noisily release air with your mouth and draw in your stomach as much as possible, helping your hand in the direction from the pubis to the navel. Repeat 10 times.
4. Repeat exercise 3, but lying on your side, 10 times.
5. Leaning on your elbows, lie on your stomach and put a thick pillow under it. Repeat breathing exercises, while exhaling, press the pelvis as much as possible into the pillow.

Arnold Kegel exercises will help restore intimate muscles. They can be done anytime, anywhere:

1. Squeeze alternately the muscles of the vagina and anus for 10 seconds. Between exercises, take a break for relaxation for 10 seconds. It is important to ensure that the muscles of the face are relaxed. It is necessary to devote 5 minutes a day to such “exercises”.
2. Repeat the previous exercise, but at an accelerated pace - 1 second each.

You need to start exercises after childbirth to reduce the uterus and Kegel exercises, like any other exercise, with minimal physical activity. These exercises increase blood flow in the genitals and contribute not only to their restoration, but also improves the quality of intimate life due to increased sensations.

How to get a flat stomach after childbirth

Before starting classes, you need to remember that immediately after childbirth, the abdominal muscles should be treated very delicately. Exercises for the press after childbirth should be smooth and accurate. Overloads and sudden movements can aggravate the situation and provoke diastasis. Therefore, they should be started 6-8 weeks after childbirth, and after cesarean - after 2-3 months.

Here are some of the most successful and effective exercises:

1. Lie on your back, bend your knees. Bring your arms, bent at the elbows, behind your head. Lift your shoulder blades off the floor and pull up to your knees. The chin does not touch the chest. Hands do not push the neck. Repeat 20 times.
2. Lying on your back, raise your legs and bend them at the knees at a right angle. Using the abdominal muscles, lift the pelvis up. Repeat 20 times.
3. Lie on your back, bend your knees and tilt them to the side on the floor. Repeat the movements as in the first exercise, 15 times. Change the position of the legs to the other side, repeat 15 times.
4. Lying on your back, raise your legs at an angle of 45 degrees. Place your arms bent at the elbows behind your head. Bend the left leg and try to reach the knee with the right elbow, lifting the shoulder blades off the floor. Repeat the same with the right leg and left arm. Do 20 times.

There are many sets of exercises for weight loss after childbirth. Don't just focus on the press. It is necessary to train all the muscles at once - this is more effective. Six months after giving birth, you can start intensive training as usual and go to the gym or group workouts, but everything is evaluated on an individual basis. Many people like exercises after childbirth on a fitball. Classes on the ball improve mood and they can be carried out even with a baby in his arms, he will like it too.

How to get your breast shape back

During breastfeeding, breast tissue stretches, glandular tissue is replaced by loose connective tissue, muscles weaken and the breast sags, taking on a completely unaesthetic appearance. It's harder to get it back in shape than it is to take it off. excess weight or pump up the press, but thanks to the daily exercise for the chest after childbirth, you can restore the tone of the pectoral muscles and not be afraid to wear clothes with an open neckline.

The most effective exercises:

• Stand up straight. Connect the palms in front of the chest and press one against the other with force for a few seconds. Repeat 8 times.
• Raise your hands at head level. Grasp the left elbow with the right hand and the right elbow with the left hand. Forcefully press your forehead on your hands. Repeat 8 times.
• The starting position is the same as in exercise 2, but with the hands behind the head and pressing with the back of the head. Repeat 8 times.
• Lean your hands against the wall and press on it with your palms, as if you want to move it. Repeat 8 times.
• Push up off the floor, but with an emphasis on your knees. Bend your chest to the floor as low as possible. Repeat 10 times.
• Do hand swings like a mill. Forward and backward 8 times.

Performing such exercises during the feeding period, you can increase blood circulation in the mammary glands, thereby improving lactation.

In order for the breasts to remain beautiful and elastic, it is necessary not only to do exercises, but also to apply the child correctly, wear comfortable underwear and use special cosmetics to restore skin elasticity.