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Restoring the figure and making the tummy flat and attractive after childbirth is not so easy. During pregnancy, the abdominal muscles stretch, fatty layers appear, as a result of which, after childbirth, it sags, becomes flabby and looks like jelly. And every woman wants to have a beautiful and flat tummy even after childbirth.
Myths about the press after childbirth
Most people think that appearance the abdomen will become the same as before, if you regularly pump the press, and the sooner you start the exercises, the better. This opinion is erroneous. Of course, that exercises on the press allow you to return stretched muscles in tone. However, in order to return the tummy to its former state, it is also necessary to remove the fatty layers formed during pregnancy, which “hide” the muscles behind them. And even if you regularly pump the press, but do not try to reduce weight, the results will not be visible.
However, this does not mean at all that in the postpartum period, rocking the press is a waste of time. No. This allows you to tighten the abdominal muscles, but, alas, it still won’t work to remove fat with such exercises. Therefore, it is necessary to combine abdominal exercises with aerobic exercise. For example, jumping with a rolling pin, jogging, dancing, etc.
When can you start?
Be sure to go to an appointment with a gynecologist before you start pumping the press after childbirth. During the examination, he will tell you whether physical activity on your body is now possible or not. The thing is that the first 2 - 3 months your uterus is undergoing a process of recovery (contracting and becoming it in a "legitimate" place).
The recovery period is individual for each woman. Classes after childbirth are fraught with its descent below the prescribed level, as a result of which serious health problems may arise.
How to download the press
The abdominal muscles protect and support the organs in the abdominal cavity by forming abdominal wall, they are also responsible for the posture of a person. They consist of 4 muscle groups, namely from the external oblique, internal oblique, transverse and straight. That is why, in order to pump up the press after childbirth, it is necessary to separately load each abdominal muscle. For this there are special exercises for the press after childbirth. But about them a little later.
After your doctor has given you permission to exercise, consider that your body has already passed the postpartum recovery period. Now you can take all the "arms and legs" for your figure and begin to actively engage in abdominal exercises. However, first you need to prepare your muscles for heavy loads.
To do this, you need to twist the hoop every day for forty minutes. If you have a heavy hoop (about 3 kg), then you should reduce the time of classes to 20 - 30 minutes. At the same time, you need to start with 10 minutes, and then every day increase this time by 2-3 minutes.
Press exercises
Having decided to download the press after childbirth, you need to decide at what time you will do it. It is best if you start exercising in the daytime, because in the morning the muscles are still “sleeping”, and in the evening they are very tense and, while exercising, you will feel tired very quickly.
So, let's begin.
Bike. Lying on the floor, close your hands behind the back of your head, straighten your legs and lift them a few centimeters above the floor. Then bend one leg at the knee and pull your opposite shoulder towards it. Do the same with the other knee.
The most popular abdominal exercise is the crunch. Lie on the floor, bend your knees. Press your lower back to the floor, clasp your hands behind the back of your head. Start raising your head so that your chin does not touch your chest. Hold this position for 2-3 seconds and return to initial position. So it is necessary to do 10 - 15 times in one approach.
The next exercise is the diagonal crunch. Lie on the floor, bend one leg at the knee, put the other ankle on the knee bent leg. Press one hand to the floor perpendicular to the body, and bend the other and put it behind the head. Then bring the elbow of the bent arm to the opposite knee, without touching the chest with the chin. This exercise should be done 10 times in each direction.
Remember, only regular abdominal exercises after childbirth will help you achieve a visible effect. If you perform physical activity daily, you will soon be able to boast of a slender and toned figure.
Video about exercises for the abdomen after childbirth
The birth of a child is a joyful event for every woman. But pregnancy and childbirth make their own adjustments to the parameters female figure. Quite often, the mood of a young mother deteriorates only when looking at herself in the mirror. As a rule, the tummy bulging after childbirth is to blame. Diets alone will not help matters here, physical activity is necessary. by the most the best way formation beautiful belly are different types press exercises. But is it possible to download the press after childbirth? Consider when is the best time to start doing this, and how to do it correctly so as not to harm the body.
When can I download the press after childbirth
Immediately after childbirth, it is impossible to begin to strengthen the abdominal muscles. You need to wait a while to allow the uterus to return to the size it had before pregnancy. In addition, each woman's childbirth takes place with its own individual characteristics, which also affects the duration of postpartum recovery.
Experts recommend to a young mother who has given birth naturally and without complications, start training the abdominal muscles 6-8 weeks after joyful event. If the operation was caesarean section, the press after childbirth can be started to pump no earlier than after 8-10 weeks. In any case, starting physical activities, a woman should listen to her body. If she feels discomfort or worse, pain, you must immediately stop training. It will be possible to resume the load only after 2 weeks.
We tighten the tummy immediately after childbirth
Many women find it very difficult to wait 6-8 weeks before the time when they can start training to strengthen the press after childbirth. Such young mothers can start doing simple special exercises for the abdominal muscles already 2 weeks after the birth of the baby. The only thing required condition at the same time - childbirth should pass without complications.
Fulfillment of the first simple exercises will help prepare the body of a young mother for more serious physical exertion on the press.
Here are examples of exercises that can help tighten the press after childbirth:
- Exercise 1. Sit on the floor with your back supported by a hard pillow or ottoman. Cross your legs tightly, keep your back straight, spread your shoulders to the sides and take them back. Place your hands on your stomach. While inhaling, try to lower the abdominal muscles down, and as you exhale, gently and slowly lift them up to the maximum possible height. In the most high point stay in this position for 20-30 seconds. This exercise is often called the “Lift” because the movement of the muscles under the palms resembles the lowering and raising of an elevator. Repeat the exercise 5-8 times;
- Exercise 2. Take exactly the same starting position as in the previous exercise. In this case, place the palm of the left hand under the left thigh, and the palm right hand- slightly below the level of the navel. As you inhale, lower your abdominal muscles as low as possible. Then, as you exhale, lift the muscles up, linger for 2 seconds, lift the muscles even higher, linger again for 2 seconds and now try to “reach” the maximum possible height with the muscles. After that, with similar jerks, return the abdominal muscles to their original position. Repeat this exercise on the press after childbirth 5-8 times;
- Exercise 3. Stand straight, legs together, slightly bent at the knees. Place your palms on your thighs, just above your knees. Try to transfer part of the weight of the body of the body into the palms of your hands. Keep your back straight from the buttocks to the neck. Inhale and as you exhale, draw in your stomach as much as possible. At the same time, move your hips forward until the tailbone “looks” at the floor. Hold this position for 5 seconds, then return to the starting position. Do this exercise 8-12 times.
Rules for performing exercises on the press after childbirth
Achieving a beautiful tummy after childbirth is quite difficult, but it is quite real. The main thing is to organize classes correctly and, when doing exercises for the press after childbirth, follow a few general recommendations.
The main rule of effective classes is their regularity. You need to do at least 3-4 times a week. At the same time, it is better to start with classes lasting 10-15 minutes and gradually increase the training time to 45-60 minutes a day. At first, it is enough to do 3-4 exercises for different muscles abdomen (straight, oblique, longitudinal, transverse). You can eat 1 hour before class or 2 hours after class.
Before starting to do exercises for the press after childbirth, it is necessary to conduct a short, simple warm-up. It can be jumping, torso tilts, dance movements. You need to complete the set of exercises by stretching the muscles on which you worked.
You can not start doing exercises using weights. Firstly, such a load is contraindicated after childbirth. And secondly, physical activities with dumbbells contribute to the formation of voluminous muscles, which is not at all necessary for the abdomen. 4.6 out of 5 (30 votes)
After childbirth, a woman's body heals itself. With the first months of caring for the baby, everything returns to normal, but after all, you will have to work on some parts of the body. First of all, we are talking about the press. There are many recommendations when you can start downloading it after childbirth, but this is an individual matter. It all depends on how difficult the birth was, whether there were any gaps, and so on.
One of the problems of women after pregnancy is diastasis. It is about the divergence of the abdominal muscles along central line. After childbirth, these muscles cannot connect on their own. Therefore, when women simply pump the press, they notice that an oblong bulge still remains on the stomach.
New York specialist Julia Tyler has developed a special set of exercises for the press, which will help you return to your slim figure.
After six weeks, you can start training if you had no complications. If you were caesarean, then wait a little and start loading after 10-12 weeks.
To verify the presence of diastasis, you should check yourself. This can be done like this:
- lie down on your back and bend your knees, resting your feet on the floor;
- we raise our head and with our fingertips we probe the middle of our abdomen from top to bottom or from bottom to top;
- There is diastasis if you feel the hollow between the two rectus abdominis muscles.
The following exercises can be performed without the presence of diastasis, they perfectly help to remove the stomach and pump up the press. Just one note: if you have diastasis, then wear during training. It is not necessary to buy it, you can make it yourself from a strip of thick fabric or a towel about 150-160 cm long and about 15-25 cm wide.
The next two exercises "Lift" and "Contractions" can be performed immediately after childbirth.
"Elevator"
We sit on the floor, cross our legs and lean our backs on a hard pillow or ottoman. The shoulders should be in line with the pelvis, the back should be straight. We imagine ourselves in the form of an elevator that rises and falls to the lower floors. We put both hands on the stomach and inhale, imagining that the abdominal muscles descend to the "first floor". Then we exhale, imagining that the elevator has risen to the “fifth floor”. Then we linger in this position for 30 seconds. We repeat the exercise several times.
"abbreviations"
We sit on the floor, cross our legs and lean our backs on a hard pillow or ottoman. The shoulders should be in line with the pelvis, the back should be straight. We put one hand under the thigh, and the second - below the level of the navel. Having lowered the muscular “elevator” to the “first floor”, on exhalation we raise the elevator to the “third floor”. Don't forget straight shoulders. Next, we raise the "elevator" to an imaginary "fifth floor", and count the floors out loud. In this position, you should strain the press as much as possible, keeping the lift raised. Next, you should return the "elevator" to the "third floor" and repeat the exercise again.
"Contractions" in a standing position
We stand straight, legs slightly bent at the knees. We put our hands on the hips just above the knees, we transfer the weight of the torso a little on the palms. We feed the buttocks back so that the back is straight from the buttocks to the neck. Next, we sigh, and as we exhale, we draw in the stomach as much as possible. At the same time, we move the hips forward so that the tailbone "looks" at the floor. In this position, we linger for five seconds, after which the buttocks are slowly taken back so that the back becomes straight again. We repeat this exercise 10-12 times.
Lower back stretch exercise
Lie on your back, put your hands along the body, palms down. We bend our knees, put our heels firmly on the floor, while pressing them to the buttocks. Next, we pull the stomach into ourselves and, without lifting our feet from the floor, lower our knees to the side, and turn our head in the direction opposite to the knees. In this position, we linger, counting in our mind to 50. Still keeping the stomach pulled in, we turn our knees to the other side, at the same time we turn our head.
During the exercise, you need to breathe correctly. Follow the recommendations of Julia Tyler, and the press will quickly return to normal, become elastic, as before pregnancy.
Especially for- Maryana Surma
The only period when a physically healthy girl can walk with a big belly without being afraid to look ugly is, of course, pregnancy. But having barely given birth and leaving the hospital, the newly-made mother does not even want to go to the mirror once again - her belly is still big, only now the child is no longer there. That is why the question “When can I pump the press after childbirth in order to regain my previous shape?” is so relevant.
Let's start with the fact that big belly, which you see in the mirror immediately upon discharge from the hospital will soon leave. Yes, most likely there is some kind of fat that gathered during pregnancy, but most of it, nevertheless, is the uterus. Just imagine, the uterus in 40 weeks of your pregnancy has grown from 7 cm to 35 cm in length, from 4 cm to 20 cm in width! And when the baby was born, she needs some time to “collapse” back. She can be helped in this by breastfeeding her newborn child. These processes are directly related, therefore, even if there is no milk, apply the baby as often as possible: both the breast will develop faster and the tummy will go away.
The second point is that during pregnancy you probably purchased a special bandage to support the tummy in order to at least slightly relieve the load from the lower back. Many of them can be worn already as a mother, and if not, then do not regret buying a postpartum bandage. With its help, the tummy will be pulled in much faster, and if you had a caesarean section, then you will walk with it without feeling the slightest discomfort.
Now a few words about the abdominal press. In order for him to recover quickly after childbirth, this must be taken care of even at the stage of pregnancy. Namely, walking special gymnastics for pregnant women, where it is used, but, of course, not in an aggressive form. In addition, the constant wearing of a prenatal bandage during pregnancy helps to relax the muscles. abdominals. Therefore, it is better to wear it for long walks, but in Everyday life still try to do it on your own.
Girls who are wondering "When can I pump the abdominal press after childbirth?" actually mean, most likely, “How to lose weight faster after giving birth?”. The bottom line is this: pumping the press, you do not lose weight, you just swing the press. That is, you will feel it soon, but only through the fat layer, which you so dreamed of getting rid of. Because rocking the press is not a panacea, if you want to lose weight, then:
- Pay attention to your diet. Proper nutrition can return you to your former shape in a matter of weeks, the main thing is to constantly maintain it. However, if you are breastfeeding, then you will not have a choice. You will be a priori prohibited from any junk food, from which you not only get fat, but also clog your body with toxins and toxins.
- A course of massage and body wraps, as an auxiliary procedure, will return the skin to its former tone, elasticity and firmness. But what about a small child? Very simple: all this can be done independently at home and using improvised ingredients: quickly, naturally, effectively. They laid the baby down - and go ahead, bring beauty.
- Regular exercise. But, again, we are talking primarily about cardio loads: running, fast walk, cycling, jumping rope ... It is these workouts that not only help strengthen the heart muscle and increase endurance, but also contribute to serious weight loss and weight loss in volume.
- Download the press after childbirth as an additional measure to all of the above. This is necessary for the formation of a beautiful embossed tummy, so that it does not just go away, but forms into something attractive - see photo.
Moderately pumped press looks feminine and just beautiful. You will not be able to pump it out of proportion, as in the photo below, without such a goal. On this you need to kill all the days in the gym, taking sports nutrition and torturing himself from morning to evening!
The muscles of the press after childbirth definitely require recovery. On average, it takes 5-6 weeks after a vaginal delivery and 8 weeks after a cesarean delivery. Your doctor will be able to determine more accurately, because someone could give birth calmly, someone turned into tears and a bunch of complications. Someone recovered in a month, and someone did not have two. If an inexperienced nurse gave you a drip, then this can turn into a serious inflammation of the veins, which can take up to six months even if you lubricate the sore spot regularly. And even if the gynecologist gives the go-ahead in his part, then the diseased hand should not be loaded in any case until complete recovery! In a word, there are many nuances, therefore the given terms are very approximate.
Is it possible to download the press after giving birth to a nursing mother
Even if the body is restored, some women are afraid that milk may disappear during sports. And there is a weighty explanation for this: some time ago, doctors believed that physical activity contributes to the release of lactic acid, which greatly spoils the taste of milk. However, modern research proves that there is no effect of lactic acid production on the taste of milk. And, therefore, a nursing mother can download the press after the approval of the doctor.
Of course, we are not talking about daily visits to the gym and building up muscle mass like bodybuilders. We are talking about sports as an integral part of the life of any person in general and a newly-made mother in particular. Reasonable exercise, combined with a diet, will return you to the shape you dream of.
Exercises for the press after childbirth
The abdominal press consists of four parts: external oblique, internal oblique, straight and transverse muscle. During the exercises, remember the breathing technique: exhale should be done on effort, and inhale on returning to the starting position. For high-quality pumping of the press, you need to pay attention to each of its parts. How to start exercising on the press after childbirth?
Press exercises are done either for time (bike, plank), or for the number of approaches (twisting). If for a while, then start with 15-30 seconds and increase to 1 minute, adding 5 seconds every 1-3 days. The number of approaches should be 3, for a start, 10-15 repetitions, gradually increase them to 20-30. The exercises below are only a small part of what can actually be done with the press. When you master them, switch to others, and then return to these again: in order to have an effect, do not let the abdominal muscle get used to monotonous exercises. Let it work all the time! If you have a fitball, then when you finally restore the press, start exercising on it, it is not capable of replacing the entire Gym, but it will pump all the muscles, this is a fact. It will come in handy both at the stage of pregnancy and for gymnastics for the baby, among other things.
Abs after childbirth: bike
The load on the press is small, this is an excellent introductory exercise to prepare the abdomen for more serious loads. Lie on your back, arms along the body. Raise your legs and "pedal" as if you were riding a bicycle. Start with 15-30 seconds and increase this time. 3 sets is enough.
Abs after childbirth: straight twist
Most standard exercise on the press, you can switch to it after a few days of the “bike”, when your muscles get a little stronger. You need to lie down on a fairly hard surface, ideally, on a special rug - the fitness center is full of them, and if you work out at home, if possible, get yourself at least a minimum Sports Equipment. Mat, dumbbells and fitball - with such equipment you can pump not only the press, but also other equally seductive parts of the body. So, back to the exercise. You need to lie flat, hands behind your head. You can chain them as in the photo below, but only if you know how to do the exercise correctly! And in order to learn, at first hold them at the temples, so you will understand that you do not need to provide any help with your hands. Bend your legs at the knees and lift the upper half of the body so that the chin does not touch the chest. The lower back should be pressed to the floor! Hold the top position for a few seconds.
Abs after childbirth - diagonal twisting
It is necessary to lie down, put your hands behind your head (better, again, to the temples), slightly raise your legs above the floor. Right leg bend at the knee, and lift your left shoulder towards him. Do the same with the left knee and right shoulder.
Abs after childbirth - reverse twisting
Starting position: lying down, arms along the body, legs raised and slightly bent at the knees. Raise the pelvis with the efforts of the lower press, linger at the top point, then return to the starting position, but without touching the floor. Lower Press can be used as follows: the starting position is the same, only straight legs look up. Slowly lower them as far as you can, but do not touch the floor. Hold at the bottom for a few seconds and back.
Abs after childbirth - bar on the elbows
Position - like the girl in the photo below. The body is one straight line, the emphasis is on the elbows and toes, the gaze is clearly in front of you. Hold this for 15-30 seconds, and every day increase the time by 5 seconds until you can hold out for at least a minute. If you have a fitball, over time, start making a plank on it - the position is the same, only the elbows do not rest on the floor, but on the fitball. An unstable platform under you will make the exercise more difficult and involve additional, smaller muscle groups.
This exercise is attractive because, in addition to the press, other muscle groups are involved in it, see the photo:
When after childbirth you can download the press. How to motivate yourself
Lovely girls! Having one, two or three children is no excuse for excess weight are excuses. Take a look around. How many beautiful well-groomed mothers who have more than one pregnancy behind them. At the same time, there are a lot of unkempt fat women with one child, eating buns on the bench, staring at their phone, looking at their fidget with one eye. It's not about the number of children and not about genetics, it's about you and only you! If you are unhappy with your reflection in the mirror, then this is already a great motivation. It remains to add a drop of will and the result will not keep you waiting. Millions of marriages fail after the birth of children, and the appearance of a once beloved and beautiful wife is one of the weighty reasons. Do not look up to unkempt fat women, look up to beautiful slim girls. To be admired, saying “What a beauty, and she has two children!”
Summing up
We see that it is not only possible, but necessary, to pump the press after childbirth! After the doctor permits, of course. But do not think that you will lose weight from daily systematic exercises for the press! Without diet and cardio, you will only pump up the press, but it will not be visible under your postpartum tummy. Combine proper nutrition, cardio loads and regular exercises for the press, and your tummy will become embossed and toned, in a word, sexually attractive!
Video " Exercises to clean the stomach after childbirth
During pregnancy, the body undergoes significant changes. The body weight increases, the figure changes, and these “symptoms” do not always disappear immediately after the birth of the child.
Women are especially concerned about restoring the shape of the abdomen, so many of them tend to start doing it as early as possible. physical exercise on the press. However, are these exercises safe for a young mother? When can I download the press after childbirth and how to do it right?
Why does the “tummy” remain after childbirth?
During pregnancy, hormonal changes occur in a woman's body, as a result of which metabolism changes, it is postponed in a different way. adipose tissue. Appears body fat on the stomach, which is provided by nature to protect the unborn baby from possible external influences. After the birth of a child, this layer remains, and it is quite difficult to make it disappear.
When to take decisive action?
Of course, it is impossible to pump the press immediately after childbirth, especially if there are stitches after ruptures or caesarean sections. Even with moderate physical exertion, the seams can disperse. If the birth was physiological, you can start classes earlier, but still not immediately - internal organs should recover after pregnancy and childbirth.
Thus, you can start pumping the press no earlier than 1.5-2 months after a normal birth, and in the case of a cesarean section, this period may be even longer for any complications. Before starting classes, you can pay attention to the organization rational nutrition, but in no case do not starve, especially with breastfeeding.
How to download the press after childbirth?
- The main rule regarding physical activity, including abdominal exercises, is that they should be moderate, especially at the very beginning. The body has recently suffered severe stress and needs to be given a chance to recover;
Before downloading the press, it is recommended to do a warm-up - so the exercises will be easier to perform and they will become more effective;
Exercise should be regular, ideally daily;
They need to be done correctly, the quality of execution in this matter is much more important than quantity.
A complex approach
In the fight for thin waist abdominal exercises can be combined with hoop rotation, belly dancing, general physical activity for weight loss and improvement physical form. Be sure to eat right. 
Video. How to return the press after childbirth
