Each of us wants to restore our figure as quickly as possible after childbirth. When can you start exercising after giving birth? We will tell you how to become slim again and not harm your body.

Rehabilitation exercises after childbirth

The birth of a baby is a new stage in a woman’s life. A young mother devotes herself entirely to caring for her child, leaving virtually no time for herself. But you really want to fit into your favorite “pre-pregnancy” jeans faster.

When can you exercise after giving birth?

During pregnancy and childbirth, the body is subjected to enormous stress. The figure changes, usually not for the better. Excess weight and a sagging belly do not add optimism to a young mother, who had already suffered a lot of stress the day before. Don't panic. The problem of excess weight will not resolve on its own, but it can be helped.

Only your gynecologist can tell you when to start exercising after giving birth. If the birth was natural, without ruptures or stitches on the perineum, then light exercises can be performed almost immediately after childbirth.

So, when can you start exercising after giving birth? Some mothers begin doing gymnastics already in the postpartum ward. If there are no contraindications from a doctor, then the woman’s health is not in danger. On the contrary, light physical exercise promotes rapid contraction of the uterus, toning the abdominal muscles, milk flow, and weight loss.

If there were complications or a caesarean section, gymnastics immediately after childbirth is contraindicated; when to start, only the attending physician can tell after an examination.

At first, it is advisable to perform gymnastics on a hard bed in a well-ventilated room. If your baby is breastfed, it is better to start exercises after the baby's feeding session. Remember that your milk supply may decrease at your next feeding. This can be caused by fluid loss during exercise, so it is important to stay hydrated and be sure to drink water during or after exercise.

It is important to introduce loads gradually. Then it will not affect the quality of the milk. Intense exercise can cause the production of lactic acid, which passes into breast milk and changes its taste.

How long after you can do abdominal exercises after giving birth? In two or three months. Before this period expires, running is also not recommended.

What exercises can you do after giving birth?

You can start doing light gymnastics within a day after the baby is born. The main rule of sport is gradualism. Don't start intense training right away. This can harm an already weakened body and change the taste of milk, which can cause the baby to refuse the breast.

If you are still in the maternity hospital, you can consult with your gynecologist, who will advise what physical exercises you can do after childbirth specifically in your case. When doing exercises, be extremely careful, even if you had childbirth without surgery.

Below we will tell you what exercises you can do immediately after giving birth. We propose to consider exercises for different muscle groups, which will help not only return to their former shape, but will also contribute to the rapid restoration of the internal organs of the small pelvis and the body as a whole.

What exercises should you do after childbirth:

recovery;
losing weight;
strengthening the abdominal muscles;
breasts;
uterine contractions;
back and spine muscles;
breathing exercises.

By performing these complexes several times a week, you will quickly get back into shape, and perhaps become even slimmer than you were before pregnancy.

A set of exercises for recovery after childbirth

During the postpartum period, a serious restructuring begins in the girl’s body: the hormonal levels change, the uterus contracts, and gradually the internal organs fall into place. This process takes some time - from 2 to 6 weeks. Experiencing discomfort (pain in the back and perineum, nagging pain in the lower abdomen), a young mother wants to recover after childbirth as quickly as possible. Regenerative gymnastics will help improve your quality of life and help your body during the postpartum period. A set of simple and safe exercises will not take much effort and time. It can be done at home in any free minute.

Starting position: lying on your back, knees bent, legs apart. Try to move your knees with force while your helper (the ball) counteracts.

Another option for a simple exercise for women that will be effective for recovery after childbirth. You need to lie on your back and strain your perineum. Perform at least five times.

These simple physical exercises will help speed up the recovery process after childbirth.

A set of exercises for losing weight after childbirth

How to lose belly fat after childbirth? Perhaps the most pressing question for young mothers. Pregnancy, the accompanying hormonal changes, increased appetite and a sedentary lifestyle negatively affect your figure. After childbirth, a simple set of exercises will help to restore your figure, aimed at activating metabolic processes and improving blood flow in muscles and tissues.

Lie on your side, bend your knees. Place the palm of your lower hand under your head, and rest your upper hand on the bed at the level of your navel. From this position, try to lift your pelvis, resting on your palm. Perform 3 to 10 repetitions on each side.

Lie on your back, bend your knees. The arms are extended along the body. When performing the exercise, you need to alternately stretch your hands with a sliding movement along the surface of the bed, either to the right or to the left foot. Do 5-10 repetitions in each direction.

Standing on all fours, while inhaling, raise your left palm and right knee, then change the diagonal. Perform from 3 to 10 repetitions.

It is advisable for a nursing mother to perform exercises to lose weight after childbirth after feeding. To prevent your milk supply from decreasing, it is important to monitor fluid loss.

Your doctor will tell you what other exercises you can do to adjust your waist and remove your belly after childbirth.

A set of exercises to strengthen the abdominal muscles after childbirth

Abdominal exercises are recommended to be performed no earlier than one and a half months after giving birth. It is better to start exercising from 6-8 weeks after natural birth and 2-3 months after cesarean section. If you put stress on this muscle group earlier, the stitches may come apart and intrauterine pressure may increase. There is also a risk of vaginal wall prolapse.

To begin with, you should choose exercises for tummy tuck from Pilates or yoga, which will be safe for the woman’s body after childbirth.

If you have diastasis after childbirth, classic exercises to strengthen your abdominal muscles are contraindicated for you.

Exercises for breast reconstruction after childbirth

If for some reason you do not plan to breastfeed, breast exercises can be performed as early as 2 weeks after birth. If you are breastfeeding, then you can start a set of exercises after stopping feeding.

Classic exercises for working the pectoral muscles after childbirth:

Starting position: elbows raised at shoulder level, palms touching. Squeeze your palms for a few seconds, then lower your elbows. Perform 10 times.

Starting position: arms raised to shoulder level and spread to the sides. Move your arms back, then lower. Repeat 10 times.

Exercises to contract the uterus after childbirth

The process of involution (contraction of the uterus) can take from 6 to 8 weeks. During this period, the organ falls into place and regains its previous size. In addition to breastfeeding and wearing a postpartum bandage, special gymnastics to contract the uterus will help speed up this process after childbirth, which serves to prevent stagnation of blood in the uterus and promotes its rapid healing.

Exercises to restore the uterus can be started immediately after childbirth and continued for 10-12 weeks. The complex may include Kegel exercises, abdominal retraction, diaphragm breathing, etc.

Before performing exercises for the perineum and uterus after childbirth, be sure to consult your doctor.

Back strengthening exercises after childbirth

Often women who have given birth experience severe pain in the lumbar region. This is due to the restructuring of the body, in particular the spine. Back exercises will help relieve tension in the paravertebral muscles after childbirth and relieve discomfort.

Yoga asanas - twisting and stretching exercises - will be very effective.

Breathing exercises after childbirth

Breathing exercises are also recommended to restore the body after childbirth. Its action is aimed at improving blood circulation and accelerating metabolic processes in the body. Breathing exercises will also help strengthen your abdominal muscles after childbirth.

The gymnastics is performed as follows: placing your hands on your ribs under your chest, take a slow and deep breath through your nose, while inflating your stomach. Then exhale slowly through your mouth, drawing in your navel. Make sure your shoulders remain motionless.

Fitball exercises after childbirth

Fitness on a fitball is also done during pregnancy. You can perform the same exercises on the ball after childbirth, gradually increasing the load. But before that, be sure to consult with your doctor.

Exercises on a fitball for weight loss after childbirth are different types of stretching, twisting, and rocking. The effectiveness of training with a gymnastic ball is very high. In addition, they can be performed together with the baby. For example, sitting on a ball, spring while performing turns left and right. The baby can be held in your arms at this time.

Kegel exercises after childbirth

Kegel exercises, named after the American gynecologist, are effective both during pregnancy and after childbirth. Simple exercises can strengthen the deep muscles of the pelvic floor, promote rapid contraction of the uterus, improve blood circulation in the internal organs, and heal the perineum. After giving birth, you can do Kegel exercises while you are in the postpartum ward. You must continue to do them at home for 10 weeks. The exercises consist of tensing and relaxing the deep muscles of the pelvic floor.

To understand how to do Kegel exercises after childbirth, try holding the stream while urinating. Remember which muscles you used.

How long after giving birth can you do Kegel exercises if you had an episiotomy, check with your gynecologist. It is not recommended to start doing such gymnastics earlier than a week later.

Carrying a child and his birth, although they are natural physiological processes, do not pass without leaving a trace on the body. After childbirth, the body definitely needs restoration, because increased stress weakens the tone of the abdominal muscles and perineum, and problems with the veins that began during pregnancy can progress. Gymnastics after childbirth is necessary for complete and effective recovery of the body. The sooner it is started, the faster and better the restorative effect will be.

If there were no perineal ruptures or incisions during childbirth, you can start classes very soon, practically the next day after the baby is born, if, of course, your health allows it. If stitches were placed, you need to wait until they heal, this takes about 2 months.

Five minutes a day to restore your belly

Rehabilitation exercises after childbirth involve different sets of exercises. Perhaps the most problematic place is the stomach. Stretched abdominal muscles entail a number of inconveniences that you want to eliminate as soon as possible. Mainly this is the absence of the urge to urinate and defecate, which is fraught with various problems and even embarrassment.

Gymnastics for the abdomen also helps in restoring your figure. Moreover, it is very important to do the exercises without limiting yourself to wearing a bandage. It only fixes the muscles, but does not force them to contract, which means it does not lead to recovery.

To restore your abdominal muscles, just do a couple of very simple exercises, but you need to do them regularly. Such gymnastics will not take longer than 5 minutes, but if performed conscientiously and constantly, it will give a noticeable effect.

Exercise 1. Draw in the stomach

suck in your stomach

We lie on our backs, bend our legs at the knees, press our feet firmly to the floor, palms on our stomachs.

As you exhale, strongly draw in your stomach and hold this position for 4-5 seconds. Then we take a deep, slow breath and repeat the exercise. You can do 8-10 repetitions in one approach.

Exercise 2. Making a “bridge”

We take the same position as when performing the first exercise. After exhaling, raise the pelvis, straining the buttocks and drawing in the stomach. At the same time, raise your head and press your chin to your chest.

This exercise is not an easy one, so it may be difficult to perform at first. There is nothing wrong with this; over time, the muscles will gain tone and strength, and the number of repetitions can be increased.

A complex approach

There are very few women whose only problem area after childbirth is the stomach. In most cases, the entire body needs to be restored and toned. This means that you need to deal with postpartum problems comprehensively, that is, perform a variety of exercises and use all parts of the body.

If you are breastfeeding, it is better to exercise after feeding. For classes you will need comfortable clothes, a small pillow and a cheerful mood. All movements during gymnastics must be performed smoothly and carefully.

Exercises to prevent the consequences of varicose veins

Exercise 3

We take a lying position, face up. Legs should be bent at the knees, feet should be brought together and pressed firmly to the floor. We stretch our arms along the body, palms turned down. We straighten our legs without separating our knees, and squeeze our toes 10 times with force (as if we were retracting our claws). Then we return the legs to their previous position.

Exercise 4

Without changing the position, we lift one leg up, completely straightening it at the knee, and pull the toe toward and away from us. Foot movements must be performed 10 times and with a large amplitude. Then we perform the same actions with the other leg.

Abdominal muscle training exercises

Exercise 5

We lie on our backs, bend our knees, spread our feet slightly, and place our hands, palms down, on our stomachs. We take a slow breath, then exhale just as calmly, as if pronouncing the sound “haaaaaa”. As you exhale, draw your stomach in, helping a little with your hands. There is no need to press with your hands, it should be stroking in the direction from the pubis to the navel. The exercise must be repeated 10 times. ( Picture from exercise 1)

Exercise 6

Note to moms!

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Now we lie down on our side. In order not to waste your attention on discomfort and inconvenience, you can place a small pillow under your neck. Apart from the starting position, this exercise is no different from the previous one: we also draw in the stomach as we exhale with the sound “haaaaa” and help with our hands. We do the exercise on each side, performing 10 repetitions.

Exercise 7

We roll over onto our stomach, place a small pillow under our lower abdomen, and support our body on our elbows. We inhale, and as we exhale we move our pelvis forward. As you inhale, return to the original position. The exercise is performed 10-12 times. During the exercise, it is important not to put pressure on the chest so that the chest itself does not become full.

Watch a video about how to restore your belly after childbirth

Exercises to strengthen the muscles of the perineum

Exercise 8

Starting position – sitting or lying down. We try to tense the muscles of the vagina and anus in turn. This exercise requires practice, because every time it seems that the same muscles are contracting. When the separation is clear, you can try to carry out a “wave” of contractions from the anus to the pubis. Relaxing your lips and mouth muscles and controlling your breathing will help you perform this exercise correctly.

This exercise is very reminiscent of the well-known Kegel exercises, which consist precisely in contracting the muscles of the perineum at different rates. Such gymnastics will be useful both before and after childbirth.

Video: Kegel exercises to strengthen the pelvic muscles

Exercise 9

We lie on our sides. The head, shoulders and pelvis form a straight line, legs are bent at the knees. The lower arm should be placed under the head, the upper arm bent and resting on the surface with a fist or palm in the navel area. While in this position, as you exhale, raise your pelvis (support on your upper arm), and as you inhale, lower it. Repeat 8-10 times on both sides.

Exercise 10

We take a lying position, face up, bend our knees, feet rest on the floor, arms lie along the body. As you exhale, pull your socks towards you and try to reach your left foot with your left hand, inhale - we return to the starting position, exhale - repeat the exercise, but now reach with your right hand to your right foot. We do 5-6 repetitions on the right and left sides.

Exercise 11

We get on all fours. The head, shoulders and pelvis are at the same height, knees are spaced approximately shoulder width apart. We exhale, draw in our stomach and lift our left palm and right leg from the surface, inhale – we return to the starting position, exhale – we repeat the exercise, changing the “diagonal”. We perform 10-12 times.

Exercise 12

We continue to practice standing on all fours. This time, rest on your palms and lift your feet. As you exhale, raise your pelvis, straightening your knees and distributing the weight on your palms and insteps. As you inhale, return to the original position. We perform 10-12 repetitions.

Exercise 13

We lie down on our side again. The lower arm is straightened and located at right angles to the body, resting on the palm. The upper arm is extended along the body. As you exhale, lift your pelvis off the surface and rise slightly. As you inhale, take the initial pose. We perform 8-10 repetitions on each side.

Exercise for the back and abdominal muscles

Exercise 14

We stand facing the wall. We rest our palms and forearms against the wall, legs slightly bent and shoulder-width apart. We contract the abdominal muscles, as if we are trying to bring the right elbow closer to the opposite knee, and then, on the contrary, the left elbow to the right knee. In fact, this movement is not performed; only the abdominal muscles are tensed.

Saying goodbye to extra pounds

Alas, a pregnant woman’s weight increases not only due to the growth of the fetus, placenta, amniotic fluid and increased volume of circulating blood. Your own additional kilograms that appeared during pregnancy “stick” to the new mother and remain with her after childbirth. Since you cannot severely limit yourself in nutrition after childbirth, the best option is gymnastics for weight loss.

Cindy Crawford Method

Cindy Crawford's exercises after childbirth are very popular for this purpose. This set of exercises was developed based on personal experience and includes three groups of exercises: A - basic exercises that can be performed anywhere and at any time, B - exercises aimed specifically at strengthening muscles, C - intense exercises for burning fat. Video training can be found in the public domain, they are also known as the “New Dimension” set of exercises. Working out with a virtual trainer is very convenient. With regular exercise, results are visible within 2 weeks.

Video by Cindy Crawford. New dimension. Complex C

Cindy Crawford - perfect body in 10 minutes

Note to moms!

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Every woman wants to look great and be in good athletic shape. Perhaps, only during pregnancy does the expectant mother stop thinking about her appearance and devotes all her thoughts to the baby. However, just a few weeks after giving birth, nursing mothers are again overcome by anxiety about their figure. How can breastfeeding mothers improve their shape after childbirth, so as not to harm their health?

Some women are so worried about their appearance after giving birth that after just a few weeks they go on a diet and begin to actively engage in physical exercise to lose weight. However, doctors warn nursing mothers against such actions, as this can harm their health and lead to even greater problems with their figure.

When can I start classes?

Simple exercises to strengthen the muscles of the perineum can be done both during pregnancy and after childbirth. However, it is not recommended to start doing exercises to tighten muscles and lose weight earlier than two months after giving birth. If the baby was born by caesarean section, then you can start training approximately four months after the operation, having previously been examined by a doctor. The doctor must make sure that the uterine scar is healing well and that sports activities will not lead to its divergence.

All workouts for losing weight after childbirth should be carried out starting with minimal loads and gradually increasing their duration and intensity. At the same time, breastfeeding mothers should monitor their well-being and, if any discomfort occurs, immediately stop exercising.

Cardio training

One of the most effective exercises for losing weight after childbirth is running. This type of cardio training is ideal for breastfeeding mothers, as it speeds up metabolism, burns extra calories, and improves muscle tone. No special equipment is required for running.

When running, many muscle groups are simultaneously used, so the body gets into shape evenly, and not in separate areas.
Running actively removes fat deposits. Moreover, fats continue to be burned for several hours after training.
The duration of the first runs should not exceed 10 minutes; over time, the duration and loads can be increased.
Running on flat terrain, without any significant changes in elevation (hills, slides) will help you remove extra pounds without increasing your muscle size. Running on a treadmill with a minimal incline gives the same effect.
Running with a load, for example on very rough, hilly terrain or with dumbbells in your hands, will help make your muscles more prominent and increase their volume. Such training should not be overused so that your legs do not look too massive.

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Unfortunately, running has a number of contraindications. It should not be practiced by people with a diseased spine or certain pathologies of the cardiovascular system.

Before you start exercising, it is better to consult your doctor.

If he does not allow you to run, then you can perform the simple exercises described below.

Inventory

The following devices will help us in performing weight loss exercises:

Fitball. Not only the mother, but also the newborn baby can exercise on this wonderful apparatus. Today in stores you can see fitballs of various colors and sizes. To choose the right ball for yourself, you should sit on it. When sitting on an appropriately sized ball, your knees will be bent at right angles.
Jump rope. This favorite exercise from childhood will help you burn a large number of calories in a short period of time, as well as strengthen the muscles of your back, legs, and buttocks.
Dumbbells. The most comfortable for women are small dumbbells weighing 1–3 kg. They can be replaced with liter plastic bottles with sand or water.

If any of the listed equipment is not available, then exercises with these items can be replaced with other exercises that train the same muscle groups.

Complex for classes

Regardless of whether we are doing exercises for weight loss or a complex to strengthen a specific muscle group, each exercise should be preceded by a warm-up. It will help warm up the muscles and ligaments so as not to damage them during further exercise. From a standing position, with your feet shoulder-width apart, you need to inhale, raise your arms up, clasp your palms and stretch strongly. As we lower our arms downwards, we exhale slowly. After 3-5 repetitions, you need to spend a couple of minutes running in place, and then move on to the main complex.

Walking. This exercise is best done while walking with your baby in the fresh air, although you can also walk on a treadmill at home. To begin with, it is enough to walk at a moderate pace for 10 minutes a day, gradually the duration of the walk can be increased. While walking, you can speed up your step a little, but then you should return to a moderate pace. This exercise is the safest of those that can be done after childbirth, although it effectively strengthens the muscles of the pelvis and hips, and also stimulates blood circulation.
Half bridge. Lying face up on the floor, straighten your arms along your body, bend your knees and place your feet on the floor. As you exhale, lift your hips up. At the top point, you should fix the body for 5-10 seconds, after which we lower ourselves to the starting position. Performed 5–10 times.
Triceps swing. Sitting on the ball, place your feet shoulder-width apart, grab one dumbbell with both hands. Raise the dumbbell above your head and place it behind your head, keeping your elbows close to your ears. In this position, raise and lower the dumbbell 5-10 times.
Jumping rope. Approximately 100 jumping ropes should be alternated with any dance steps. Several approaches can be performed.
Tummy tuck. In a complex for weight loss, abdominal strengthening exercises are one of the most important. Lying on the floor, raise your shoulders up while keeping your hands behind your head. You should pump both the rectus and oblique abdominal muscles by performing side twists.
Squats. Stand with your feet shoulder-width apart and gently squat until your knees bend at a right angle.
Mahi. Standing on all fours, swing each leg alternately as far back and up as possible.
Dumbbell press. Sit on the ball, place your feet on the floor approximately shoulder-width apart, and lower your arms with the dumbbells down. As you raise your arms to your shoulders, simultaneously tense your abs. Fix in the final position for a few seconds, then smoothly lower your arms and relax.

A set of exercises for losing weight will be effective if you do it regularly. It is advisable for breastfeeding mothers to exercise daily, starting from 10–15 minutes and gradually increasing the load. If this is not possible, then exercises should be performed at least three times a week. You can do several approaches in the morning and evening. Good rhythmic music increases the effectiveness of training.

By devoting just half an hour of time to weight loss exercises every day, breastfeeding mothers can transform their figure in a fairly short time. At the same time, you should not wait until the end of lactation, because during breastfeeding the body gets rid of fat reserves much more actively.

Lie on your side, bend your knees. Place the palm of your lower hand under your head, and rest your upper hand on the bed at the level of your navel. From this position, try to lift your pelvis, resting on your palm. Perform 3 to 10 repetitions on each side.

Lie on your back, bend your knees. Arms are extended along the body. When performing the exercise, you need to alternately stretch your hands with a sliding movement along the surface of the bed, either to the right or to the left foot. Do 5-10 repetitions in each direction.

Standing on all fours, while inhaling, raise your left palm and right knee, then change the diagonal. Perform from 3 to 10 repetitions.

It is advisable for a nursing mother to perform exercises to lose weight after childbirth after feeding. To prevent your milk supply from decreasing, it is important to monitor fluid loss.

Your doctor will tell you what other exercises you can do to adjust your waist and remove your belly after childbirth.

A set of exercises to strengthen the abdominal muscles after childbirth.

Abdominal exercises are recommended to be performed no earlier than one and a half months after giving birth. It is better to start exercising from 6-8 weeks after natural birth and 2-3 months after cesarean section. Thus, if you put stress on this muscle group earlier, the seams may come apart and intrauterine pressure may increase. There is also a risk of vaginal wall prolapse.

To begin with, you should choose exercises for tummy tuck from Pilates or yoga, which will be safe for the woman’s body after childbirth.

Exercises for breast reconstruction after childbirth.

Classic exercises for working the pectoral muscles after childbirth:

Starting position: elbows raised at shoulder level, palms touching. Squeeze your palms for a few seconds, then lower your elbows. Perform 10 times.

Starting position: arms raised to shoulder level and spread to the sides. Move your arms back, then lower. Repeat 10 times.

Exercises to contract the uterus after childbirth.
The process of involution (contraction of the uterus) can take from 6 to 8 weeks. During this period, the organ falls into place and regains its previous size. In addition to breastfeeding and wearing a postpartum bandage, special gymnastics to contract the uterus will help speed up this process after childbirth, which serves to prevent stagnation of blood in the uterus and promotes its rapid healing.

Exercises to restore the uterus can be started immediately after childbirth and continued for 10-12 weeks. The complex may include kegel exercises, abdominal retractions, diaphragm breathing, etc.

Back strengthening exercises after childbirth.
Often women who have given birth experience severe pain in the lumbar region. This is due to the restructuring of the body, in particular the spine. Back exercises will help relieve tension in the paravertebral muscles after childbirth and relieve discomfort.

Yoga asanas - twisting and stretching exercises - will be very effective.

Breathing exercises after childbirth.
Breathing exercises are also recommended to restore the body after childbirth. Its action is aimed at improving blood circulation and accelerating metabolic processes in the body. Breathing exercises will also help strengthen your abdominal muscles after childbirth.

The gymnastics is performed as follows: placing your hands on your ribs under your chest, take a slow and deep breath through your nose, while inflating your stomach. Then exhale slowly through your mouth, drawing in your navel. Make sure your shoulders remain motionless.

Exercises on a fitball after childbirth.
Fitness on a fitball is also done during pregnancy. You can perform the same exercises on the ball after childbirth, gradually increasing the load. But before that, be sure to consult with your doctor.

Kegel exercises after childbirth.
Kegel exercises, named after an American gynecologist, are effective both during pregnancy and after childbirth. Simple exercises can strengthen the deep muscles of the pelvic floor, promote rapid contraction of the uterus, improve blood circulation in the internal organs, and heal the perineum. After giving birth, you can do Kegel exercises while you are in the postpartum ward. You must continue to do them at home for 10 weeks. Exercises to tense and relax the deep muscles of the pelvic floor consist of:

To understand how to do kegel exercises after giving birth, try holding your stream while urinating. Remember which muscles you used.

How long after giving birth can you do Kegel exercises if you had an episiotomy, check with your gynecologist. It is not recommended to start doing such gymnastics earlier than a week later. Postpartum workouts @fit_mom.

“After giving birth, your body will never be the same again!” Most women most often say this phrase in their own defense or hear it as support.

And, it’s true, pregnancy, childbirth, and breastfeeding leave an indelible mark on the body, but this is not at all an excuse to say goodbye to a good figure!

Among young mothers, there are two extremes: spending hours in the gym, leaving the child in the care of grandmothers or nannies, or completely giving up on yourself, eating away the melancholy with buns.

A reasonable compromise is postpartum weight loss exercises that you can do at home on your own. You should start classes no earlier than two months after the birth of the child.

Most of the proposed exercises are gentle, designed for strength that has not yet been fully restored after pregnancy, but still, if you had a difficult birth or still have diastasis, consult an experienced gynecologist.

A set of exercises after childbirth or losing weight is easy!

If you are serious about losing weight, enlist the support of your loved ones and remember a few important points:

Exercise will be almost useless if you don't watch your diet. Even if you are feeding, stop eating for two. Forget about buns, cookies and other confectionery products - the child will not benefit from them, but they will stick for a long time. A healthy diet, which is recommended by doctors when breastfeeding, will have a positive effect on both your figure and complexion.

There is a misconception that when breastfeeding you need to avoid physical activity: the milk can “go bad.” These rumors are not confirmed either by scientific research or by the experience of a huge number of women who took up sports after childbirth without compromising breastfeeding. The main thing is to observe moderation and not bring yourself to nervous or physical exhaustion. Deciding what is better – sleep or exercise? Get some sleep!

Exercises for weight loss after childbirth lead to increased sweating, so do not forget to drink clean water. Consume at least 2 liters per day, increase this amount in hot weather.

Down with the “apron”: the most effective exercises for the abdomen after childbirth

Most of all, new mothers worry about their belly. In rare lucky women, it acquires girlish elasticity a month after giving birth, while the rest have to put up with an “apron”, a thick layer of fat or a bulging abdominal wall.

If you don’t want to think about abdominoplasty yet, then be patient and do the following every day after giving birth (one for each muscle group).

Exercise 1. This exercise should be performed every day in the morning on an empty stomach and after visiting the toilet. Stand up straight, bend your legs slightly, bend over and place your hands on your knees. Take a deep breath and exhale intensely, drawing in your stomach as deeply as possible. Hold your breath for as long as you can stand it. Repeat 3-5 times. Ideally, the stomach should go under the ribs. If you still can’t do it, don’t despair, do this exercise every day, and over time you will feel how your abdominal muscles become more obedient and stronger. By the way, this exercise can be performed immediately after the discharge has stopped after childbirth, and even for those who have had a cesarean section or suffer from diastasis recti.

Exercise 2. Lie on the floor with your legs straight. Raise your arms up, perpendicular to the floor, and, reaching for them, lift your shoulder blades off the floor. Hold this position for as long as you can, then lower yourself to the floor for a couple of seconds and rise again. Repeat 5-6 times. This is a very effective exercise for the “upper” abs.

Exercise 3. Stand in a “plank” position (or lying position). The hands should be directly under the shoulders, the shoulder blades should be straightened, the legs should be straight and tense. The body should be a perfectly straight line. Don't slouch or lift your pelvis up! Stay in this position for a minute; if it’s difficult, drop to your knees. Repeat 3-4 times.

Exercise 4. Stand straight with your feet together. Raise one straight leg so that it is parallel to the floor. In this case, the body should not lean back and the pelvis should not fall to the side. Keep your leg raised high for as long as you can. Repeat 3 times on each leg, alternating them.

Exercise 5. Lie on your side with your legs straight. Lean on your lower arm and lift your pelvis off the floor. The upper arm is extended along the body. Slowly lower your pelvis 15-20 cm down without touching the floor and return your body to a straight line. Perform 20 swings on each side.

Exercise 6. Lie on the floor and stretch out into a “string”. While maintaining this extension, lift your straight legs 15-20 cm from the floor, stretch your arms forward. If preparation allows, also raise your head with shoulder blades, keeping your neck straight. Hold this position for 30 seconds, after a short rest, repeat 4 more times.

Exercise 7. Lie on the floor, lift your legs absolutely straight with your toes pointed up, perpendicular to the floor. The lower back should not bend in this position. At first, it is enough to simply hold this position for a minute, and when the muscles become stronger, you can perform 10 circular movements clockwise and counterclockwise. Their amplitude should be small, and the pelvis should remain completely on the floor.

You need to be patient - very reluctantly - and make sure that your diet does not contain an excess of simple carbohydrates.

Breast exercises after childbirth: support during a crucial period

Many young mothers are concerned about asking whether their breasts will sag during feeding? No, if you choose high-quality underwear, care products and regularly perform several tasks.

Exercise 1. Stand up straight, straighten your shoulders. Perform alternate rotational movements backwards with straight arms with maximum amplitude. Please note that the pelvis should not rotate. 3 sets of 30 seconds is enough.

Exercise 2. The starting position is the same. Bring your palms together in front of you at chest level at a distance of 20-30 cm from it. Squeeze your hands so that the tension is transferred to the chest muscles, and hold this tension for 10 seconds. Repeat 5-7 times.

Exercise 3. Get into a plank position, but this time place your arms slightly wider than shoulder-width apart. Do as many push-ups as you can until you stop. Rest, shake your arms and do another set. If it’s very difficult, do push-ups from your knees.

Important! The main enemy of firm breasts in the future is a sudden cessation of feeding (especially with constriction) and frequent breast fullness.

Yoga after childbirth: exercises for soul and body

Many women are introduced to yoga during pregnancy. It is definitely worth continuing the practice after the birth of the child. Yoga will allow young parents to maintain muscle flexibility and peace of mind even in difficult moments.

It is best to use specially designed video programs or under the guidance of an experienced instructor. If this is not possible, you can perform several simple and safe asanas yourself:

Hold each of them as long as you are comfortable and do not immediately try to perform them the same way as before pregnancy.

Yoga will also help in moments of extreme fatigue. Do as much as possible, and then rest for 5-10 minutes in Savasana or Child's Pose.

Kegel exercises after childbirth: attention to what is hidden

After childbirth, you need to pay attention not only to the external muscles, but also to the internal ones. To avoid uterine prolapse and circulatory disorders, gynecologists advise performing Kegle exercises while still in the maternity hospital. Here are the most basic of them:

Tighten and relax your vaginal muscles.

Tighten your vaginal muscles and hold them in this state for 2-3 seconds.

Alternately tense and relax the muscles of the vagina and anus.

When you learn to control these muscles, try contracting them in waves, starting from the bottom and gradually raising the tension upward.

Start performing each exercise 20 times, eventually increasing the number of contractions to 100.

The good thing about these exercises is that they can be done discreetly at any time, combining them with other activities. Walk with your child, cook lunch - and exercise!

Such a useful ball - exercises on a fitball after childbirth

In many homes, with the birth of a child, and appears. Well, it will be useful not only for rocking the baby and infant gymnastics, but also for keeping the mother’s back and legs in good shape.

Exercise 1. Lie on the ball with your stomach down so that the emphasis is on the pubic bone. Fix your legs straight on the floor (for example, under the sofa), hands behind your head, shoulders straightened. Smoothly lower your upper body and lift it back up until your body forms a straight line. It is enough to do this exercise 20-25 times.

Exercise 2. The starting position is the same, but the support is moved closer to the chest, hands on the floor, legs bent at the pelvis, feet also on the floor. Raise and lower your straight legs using the force of your buttocks. Your back should remain straight throughout the entire exercise. Perform 15-20 times.

Exercise 3. Lie on your back, bend your knees and place your feet on the ball. Raise and lower your pelvis without placing it on the floor. Repeat 20 times.

Exercise 4. Stay on your back, straighten your legs and lift them perpendicular to the floor. Place the ball between your legs, near your shins, and squeeze it as many times as you can.

Perform all exercises one after another, without interruption. Then rest for 1-2 minutes and do another 2-3 exactly the same circles. Circuit training allows you to burn fat faster and transform the appearance of your legs.