Post-partum gymnastics: 14 simple exercises

Bearing a child and his birth, although they are natural physiological processes, but they do not pass without leaving a trace for the body. After childbirth, the body necessarily needs to be restored, because from an increased load, the tone of the muscles of the abdominal press, perineum is weakened, problems with veins that began in pregnancy can progress. Gymnastics after childbirth is necessary for a complete and effective recovery of the body. The faster it is launched, the faster and better the recovery effect will be.

If there were no crotch or incision breaks in childbirth, classes can begin very soon, practical the day after the baby’s appearance, unless of course your well-being allows this. If stitches have been applied, then you need to wait until they heal, it takes about 2 months.

Five minutes a day to restore the abdomen

Restorative gymnastics after childbirth involves different sets of exercises. Perhaps the most problematic place is the stomach. Stretched muscles of the abdomen entail a number of inconveniences that I want to eliminate more quickly. This is mainly the lack of urges to urinate and defecate, which is fraught with various problems and even embarrassment.

Gymnastics for the abdomen also helps in the restoration of the figure. And it is very important to perform the exercises, not limited to wearing a bandage. Bandage only fixes the muscles, but does not cause them to contract, which means it does not lead to recovery.

To restore the abdominal muscles, it is enough to perform a couple of very simple exercises, but they need to be performed regularly. Such gymnastics will not take longer than 5 minutes, but with conscientious and constant performance will give a noticeable effect.

Exercise 1. Retract the stomach

We lay on our back, bend our legs at the knees, firmly press our feet to the floor, palms on our stomach.

On the exhale, we strongly retract the stomach and fix this position for 4-5 seconds. Then we take a deep slow breath and repeat the exercise. In one approach, you can do 8-10 repetitions.

Exercise 2. Making a "bridge"

We accept the same position that was during the first exercise. After exhaling, we raise the pelvis, tensing the buttocks and retracting the stomach. At the same time, we raise our head and press our chin to our chest.

This exercise is not easy, so at first there may be difficulties with its implementation. There is nothing wrong with that, over time, the muscles will gain tone and strength, and the number of repetitions can be increased.

A complex approach

Very few women have the only problem area after childbirth is the stomach. In most cases, the whole body needs to restore and tone the muscles. This means that it is necessary to deal with postpartum problems comprehensively, that is, perform various exercises and involve all parts of the body.

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

Exercise to Prevent the Effects of Varicose Veins

Exercise 3

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

Exercise 4

Without changing the position, we lift one leg up, completely straightening it in the knee, and pull the sock towards and away from us. Foot movements need to be performed 10 times and with a large amplitude. Then we do the same actions with the other leg.

Abdominal Exercise

Exercise 5

We lie down on our back, bend our knees, place our feet slightly apart, put our hands, palms down, on our stomach. We take a slow breath, then exhale just as calmly, as if pronouncing the sound “haaaaaa”. As you exhale, we draw the stomach into ourselves, helping a little with our hands. You do not need to press hands, these should be stroking in the direction from the pubis to the navel. The exercise must be repeated 10 times. (Picture of 1 exercise)

Exercise 6

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

Exercise 7

We turn over on the stomach, put a small pillow under the lower abdomen, and the body rest on the elbows. We take a breath, and on the exhale we make a forward movement of the pelvis. On a breath we accept an initial position. The exercise is performed 10-12 times. During the exercise, it is important not to allow pressure on the chest so that the chest itself is not overcrowded.

Watch a video on how to restore the stomach after childbirth

Perineum Strengthening Exercises

Exercise 8

Starting position - sitting or lying down. We try to take turns to strain the muscles of the vagina and anus. This exercise requires training, because every time it seems that the same muscles are contracting. When the separation is clear, you can try to conduct a "wave" of contractions from the anus to the pubis. Correctly performing this exercise will help relaxing the lips and muscles of the mouth and controlling breathing.

This exercise is very reminiscent of the well-known Kegel exercises, consisting precisely in the reduction of the muscles of the perineum at a different pace. Such gymnastics will be useful both before childbirth and after.

Video: Kegel exercises for strengthening the pelvic muscles

Exercise 9

Lie on your side. The head, shoulders and pelvis form a straight line, the legs are bent at the knees. The lower arm should be put under the head, the upper arm is bent and rests on the surface with a fist or palm in the navel area. Being in this position, on exhalation we raise the pelvis (support on the upper arm), on inspiration - lower it. Repeat 8-10 times on both sides.

Exercise 10

We occupy a supine position, face up, bend your knees, feet rest on the floor, hands lie along the body.As you exhale, pull the socks toward you and try to reach the left foot with your left hand, inhale - return to the starting position, exhale - repeat the exercise, but stretch your right hand to the right foot. Do 5-6 repetitions in the right and left sides.

Exercise 11

We get up on all fours. The head, shoulders and pelvis are at the same height, the knees are located approximately shoulder width apart. We exhale, draw in the stomach and tear off the left palm and right leg from the surface, inhale - return to the starting position, exhale - do the exercise again, changing the “diagonal”. Perform 10-12 times.

Exercise 12

We continue to engage, standing on all fours. This time, support on the palms and lifts of the feet. On the exhale, we raise the pelvis, straightening the knees and distributing the weight on the palms and lifts of the feet. On a breath we accept an initial position. Perform 10-12 repetitions.

Exercise 13

We lay down on our side again. The lower arm is straightened and located at right angles to the body, focusing on the palm. The upper arm is extended along the body. On exhalation, we tear off the pelvis from the surface and slightly rise. On a breath we accept an initial pose. Perform 8-10 repetitions on each side.

Exercise for the muscles of the back and abdomen

Exercise 14

We are facing the wall. Palms and forearms rest against the wall, legs are slightly bent in spaced shoulder width apart. We reduce the muscles of the press, as if trying to bring the right elbow to the opposite knee, and then, on the contrary, the left elbow to the right knee. In fact, this movement does not occur, only the abdominal muscles tighten.

We say goodbye to extra pounds

Alas, the weight of a pregnant woman increases not only due to the growth of the fetus, placenta, amniotic fluid and increased volume of circulating blood. Own additional kilograms that appeared during pregnancy, “stick” to the newly minted mother and remain with her after childbirth. Since it is impossible to severely limit oneself in nutrition after childbirth, the best option is gymnastics for weight loss.

We read on the topic:

• How to lose weight quickly after childbirth?
• Stretch marks on the abdomen after childbirth: how to remove them at home and using hardware cosmetology
• Lose Weight After Childbirth - Fundamental Tips
• Methods of losing weight - online course "Mom + baby"

Cindy Crawford Technique

Cindy Crawford postpartum exercises are very popular for this purpose. This set of exercises is developed on the basis of personal experience and includes three groups of exercises: A - basic exercises that can be performed at least anywhere and at any time, B - exercises aimed specifically at strengthening muscles, C - intensive exercises for burning fat. Video training can be found in the public domain, they are also known as a set of exercises "New Dimension". Practicing with a virtual trainer is very convenient. With regular classes, the results are visible after 2 weeks.

Cindy Crawford - Perfect Body in 10 Minutes