Learn how to tidy up your body after childbirth. Only practical advice from professional trainers and sports nutritionists. During pregnancy, women always gain a couple of pounds of excess weight. Quite obvious in this situation is the desire of a young mother to regain her former figure as soon as possible. The best way to achieve this is fitness, and now you will find out what a postpartum workout should be like.
How to train after childbirth?
Unfortunately, we have to admit the fact that it is not always possible to regain the former figure in a short time. Sometimes it takes a lot of time and effort, but it can be done. It is very important to get rid of excess weight after childbirth in a systematic way. Pregnancy is a powerful stress for the body, which leads to the loss of a large amount of nutrients necessary for the normal functioning of all systems.
A woman should recover from the birth of a child for at least nine months. If you start shedding fat at this point, it will negatively affect your health. It is also necessary to remember that exercise after childbirth should not negatively affect lactation, since for a child in his first months of life, breast milk is of great importance.
Having started training after childbirth, the load must be increased gradually. Start with simple walks with your child, gradually increasing the walking pace. This is a very simple and most effective way to speed up metabolic processes in the body. Also note that scientists have proven the greater effectiveness of wheelchair walks in comparison with race walking. Take your baby for walks every day that will benefit both of you.
When can I start exercising after childbirth?
Light workouts are allowed no earlier than 30 days after the birth of the baby. This applies to those cases where the birth was without complications. If, during the birth of the child, surgical intervention (caesarean section) was required or ruptures were observed, then the time of the beginning of the classes should be discussed with your gynecologist.
When deciding to go in for fitness after childbirth, you should definitely consider your previous level of physical fitness. If you have previously been actively involved in sports, then it will be much easier to restore your former shape. Your psychological state is also very important. You must definitely be positive about achieving the goal. If your figure is not recovering as quickly as you want, then you should not despair. It is necessary to start playing sports gradually and at first it will be quite enough for you a light warm-up and a pair of inclines. Then you can gradually add squats, etc. to these movements. You can practice while the baby is sleeping, and then gradually connect the child to gymnastics. Playing sports together will bring you both a lot of positive emotions. It is very important not to rush with the progression of the load. In order not to disrupt the lactation process. Most experts recommend that young mothers do Pilates or yoga as a workout after childbirth. This is due to the fact that these activities cannot negatively affect the lactation process.
Fitness after childbirth
Not every mom can start going to the gym and work with an experienced coach. But you can train effectively at home as well. First of all, you need to focus your attention on strengthening the muscles. When the period of feeding the baby is over, you can start using cardio exercises, for example, dancing, running, water aerobics, etc.
It is very important to strengthen the abdominal muscles, but this must be approached with the utmost care. Start working on your abs no earlier than 60 days after giving birth. If you have had stitches, then it is worth postponing the start of training after childbirth. In such a situation, you should again use exercises from yoga or Pilates. To strengthen the muscles of the pelvis and vagina, you should do simple Kegel exercises. Let us remind you that they can be performed anywhere without being noticed by the people around you.
If during childbirth there was a divergence of the abdominal muscles, then you cannot use standard twists to pump the press. In this case, use a set of breathing exercises and yoga movements. After 60 days of giving birth, you can move on to using female yoga exercises, which are aimed at strengthening the muscles of the vagina. Having made the decision to conduct workouts after childbirth, you need to choose those exercises that will be most effective for you. Train regularly to get the results you want. Listen to your body so as not to harm it.
How to lose weight and remove the belly after childbirth, you will learn from this video:
