A set of exercises after childbirth at home

Many women are interested in physical exercises after childbirth, thanks to which you can return to their previous shape and become attractive again. Since a number of changes occur in the female body over a long period of gestation, after the baby is born, the mother will have to spend some time recovering.

The article will tell you what exercises after childbirth can be done to lose weight and strengthen muscles, without moving away from the baby. At home, you can perform a range of diverse movements that will quickly return the body to its usual state.

Why Mommy Physical Education

Exercise after childbirth is necessary for women in order to improve well-being and tighten the figure. The most important thing is to approach sports activities responsibly, so as not to aggravate the condition, because in addition to training, you need to spend time and energy on the baby. Exercise helps:

• improve blood circulation;
• to lose weight;
• reduce cramping;
• to normalize metabolic processes;
• restore the tone of the muscle groups of the abdomen;
• energize;
• mobilize strength;
• restore the muscles of the vagina;
• return to normal breast shape.

Basic Rules

A set of exercises after childbirth can easily be performed at home, but this should be done with extreme caution. Training should give a noticeable effect, and not cause harm to health. To ensure this, you need to learn a few simple rules:

• loads should be regular;
• when performing exercises, the air temperature should be at least 20 and no more than 23 degrees;
• Before training, you need to empty the bladder and intestines;
• in the first month after childbirth it is forbidden to make sudden movements and lift weights of more than 4 kg;
• during breastfeeding, it is not necessary to perform exercises that load the shoulder girdle, as they can disrupt lactation.

Limitations

The most common postpartum exercises, to the surprise of many mothers, have certain limitations. They should not be performed in such situations:

• excessive exhaustion of the body;
• exacerbation of chronic diseases;
• severe birth injuries;
• acute pathology.

In the case of cesarean section, perineal ruptures and episiotomy, it is allowed to start training only two months after delivery. In addition, the approval of a doctor is required to perform physical exercises, since the body of each person has its own individual characteristics.

Elementary exercises

Moms are often interested in what exercises to do after childbirth, forgetting about the simplest actions:

1. "Bike". The well-known exercise helps to lose weight and strengthen various muscle groups. It is done in the supine position with legs raised and bent at right angles. Further, for a certain time, you need to alternately move your legs, simulating a bicycle ride. You can complicate the task if you fold your hands behind your head and tear your shoulder blades off the floor.
2. "Scissors". Another popular exercise from childhood is performed in the same position. For him, you need to raise straight legs by 45 degrees and cross them in rhythm, not lowering them and not raising them too high.
3. The boat. Turning over onto his stomach, he should simultaneously raise his legs and torso, depicting the swing of the vessel on the water.
4. Twisting. The complex completes the exercise, which certainly everyone did at school. To do this, you need to lie on your back, bend your legs and pull yourself closer, rest your feet on the floor, and place your hands behind your head. Having fixed your legs under the sofa or any other weight, you should raise the body, exhaling, and then return to the original pose on inhalation.

To eliminate a hanging abdomen, it will be enough to perform all these exercises every other day. Each of them is recommended to be done in 3 sets of 1 minute.

Fitball training

Quite effective physical exercises after childbirth can be done on a special ball, which is available in many homes. Training on the fitball is very simple, so it is ideal for those who want to start practicing immediately after discharge from the hospital:

• 10 jumps on a ball from a sitting position;
• 8 twists (lie on your shell with your back and raise the shoulder girdle);
• 30-40 seconds of the bridge (done as a normal exercise, but here the fitball needs to be placed under it so that it does not allow it to fall).

Other complexes

In addition to the above, there are other interesting exercises. One at a time they give only a slight effect, but in the complex their positive aspects will be noticeable almost immediately.

Below are the different training options. They are aimed at working out the abdomen, spine, pelvic muscles and other purposes. Since it is recommended to practice every day, these complexes can be performed in turn. Thanks to this, the load will be evenly distributed and the desired goal will be achieved faster.

Exercises for the abdomen

The main problem of all mothers is the stretched muscles of the abdomen. It is possible to cope with this, but a lot of effort will have to be made. Specialists offer interesting exercises for the abdomen after childbirth. They will quickly tone the abs, normalize the intestines and stomach, and also help a woman lose weight.

The best home exercises after childbirth for abdominal muscles:

1. Lie on your back, put your hands behind your head, and bend your legs and place your feet at a distance of 8-10 centimeters from the pelvis. On the exhale, you need to maximize the tension of the buttocks, hips, and then tear off the pelvis from the floor surface and raise it as high as possible. After 10 seconds, you should return to the starting position. In total, 10 repetitions are worth it. At the top, the muscles of the buttocks and thighs should still remain tense.
2. Without leaving a lying position with bent legs, you need to place the left ankle on the right knee, clasp your hands in the lock and lead to the back of the head. After exhaling, you should tighten the press and try to touch the left knee with the right elbow, and then return to its original position. Such an exercise must be performed in 3 sets of 15 repetitions.
3. Remaining in a supine position, it is required to move the reduced feet 20 centimeters from the pelvis and raise the toes. Then you should touch the right heel with your right hand, lifting your shoulders and shoulder blades off the floor. After the same actions you need to do with the left side. All this must be done at a moderate pace, feeling the pressure of the press. In total, it is worth completing 2 approaches 15 times.
4. You can complete the complex with the exercise "bike" described above.

Training for the spine

Postpartum exercises at home aimed at strengthening the spine are also popular. They are easy to carry without additional shells, so they can be called ideal for independent execution within a house or apartment.

The complex includes the following exercises:

1. "Fish". The first step is to lie on your back, place your hands along the body and completely relax. Next, you need to move the hips and the hull in opposite directions at a moderate pace, simulating the movement of fish in water. Such movements are recommended to be repeated within a minute.
2. "Kitty". The well-known exercise is performed while standing on all fours. For him, you should rest your palms on the floor, and then, as you exhale, bend your lower back and lower yourself as much as possible without using your arms and legs. After taking a breath, you need to bend your back in the opposite direction and at the same time lower your head. This exercise is performed at least 10 times.
3. "Wall". Standing closer to the wall, you need to straighten the spine and touch the back of the head, buttocks, heels and shoulder blades of the surface. Next, you need to take turns to raise the bent legs up, pressing the knees to the stomach. It is advisable to do this without the help of hands, but at first they can still help a little. The "wall" should be done 15 times.
4. "Tree". The final exercise is done in a standing pose. Legs should be spread shoulder-width apart and arms raised. On inspiration, it is required to stretch upward, feeling every vertebra. After that, you need to repeat the same, spreading your arms apart. In each pose, you need to linger for 30 seconds.

Prevention of varicose veins

Among the variety of exercises for women after childbirth, there are those that help fight varicose veins. Many people face this problem, but far from everyone knows about its solution. In fact, there is nothing particularly complicated about this.

To prevent varicose veins, you can perform the following exercises:

1. Lie on your back, straighten up and squeeze your toes. After holding out for 15 seconds, relax, and then strain them again. In total, it is worth doing 10 repetitions (if desired, the number can be increased to 20).
2. Without leaving the previous position, it is necessary at a fast pace to strain and relax the buttocks (together or in turn), hips and ankles for a minute. After under the feet put a pillow and lie in a relaxed position for about 15 minutes.

Pelvic Muscle Complex

Strangely, the joints and muscles of the pelvis also need attention. For their development, there is an interesting complex, which includes only 2 exercises. Performing them is not so difficult, therefore, even for mothers who have just left the maternity hospital, they will not be particularly difficult.

Effective postpartum exercises for the pelvic muscles:

1. Sitting on the floor with legs extended in front of you, take a few “steps” back and forth, using only the gluteal muscles. Repeat this for a minute.
2. Standing directly with palms at the waist, perform 10 rotations of the pelvis in one direction and then in the other. In this case, the muscles of the buttocks, abdomen and hips should be relaxed.

Kegel exercises after childbirth

Another amazing set of exercises designed for the muscles of the pelvic floor, like all women. The main task after childbirth is to hold the internal organs in the pelvis, which is difficult, because under normal conditions, these muscles work extremely rarely.

Before you begin to consider Kegel exercises, you need to determine the right muscles. This is done very simply: you need to try to stop urination. At this time, tense muscles will be felt, which are necessary in this complex.

Now it’s worth going directly to the training. The whole complex contains a lot of exercises, but considering them all does not make sense, because the process of their implementation and effectiveness are similar to each other. During the training period, you only need to strain the previously defined muscles (as indicated above).

The best exercises in the Kegel complex are the following exercises:

1. Squeeze the muscles, hold for 5 seconds and relax (10 reps).
2. At a fast pace, compress and decompress the muscles (3 sets of 8-12 reps)
3. Squeeze the muscles as much as possible, hold for 30 seconds and come back (5 times).
4. Moderately push as during childbirth (4-5 reps).

The whole complex should be performed in a prone position. These 4 actions will require you to spend no more than half an hour, so mom will have time to work out while her child is sleeping quietly.

Breathing exercises

Special breathing exercises help in losing weight no less than Kegel exercises after childbirth. It is recommended to restore the body and improve well-being. Its goals are to improve blood circulation and speed up metabolism. In addition, breathing exercises help to strengthen the abdominal muscles.

Gymnastics is performed as follows:

• put your hands on your ribs;
• breathe deeply through the nose, puffing up the stomach;
• exhale gently with your mouth while pulling the navel.

In the process of execution, you must always follow your shoulders. They must remain motionless, because otherwise, no effect will be obtained. In total, it is recommended to perform 2 approaches of 10 breaths.