Restoring the appearance of the abdomen after childbirth worries so many mothers. This is important not only from an aesthetic point of view. The abdominal muscles are the main helpers of the lower back muscles and are involved in any weight lifting. And how many times you have to lift your baby in your arms, and not count. After a cesarean section, you can start training only after the sutures have completely healed, that is, about 10-12 weeks after childbirth.
Instructions
Step 1
Massage your abdomen while you are unable to exercise. Begin to massage the skin with light strokes and taps. Then you can do converging and diverging strokes with light pressure. Monitor the seams very carefully. When the bandages are removed, add pinches to the massage. Try to keep the skin pink. The rush of blood will tone your muscles and skin.
Step 2
Add contrasting compresses to the massage. Apply a hot and cold towel to your belly one at a time. Be sure to consult with your gynecologist if you can do this procedure. After the contrast wraps, apply any nourishing cream to the skin.
Step 3
Start your exercise with breathing exercises. Lie on your back, put your right palm on your chest, left on your stomach. Inhale deeply so that the palm rises on your chest, then direct the air flow to your stomach so that your palm rises on your stomach. Hold on to inhale for 10-30 seconds, then exhale in the opposite direction: first, the stomach falls, then the chest.
Step 4
Lie on your back, bend your knees and rest your feet on the floor. Inhale deeply and inflate your abdomen like a ball, stretching your abdominal muscles. Then exhale and contract your abs. At the same time, lift your pelvis so that your body is in a straight line from shoulders to knees. Drop back down. Do it 15 times.
Step 5
Lie on your back with your arms extended along your body. Bend your legs at the knees and rest your heels on the floor, feet together. Tighten your abdominal muscles and lower your legs to the right, turn your head to the left. Do not part your knees. Then return your legs to their original position and, without stopping, lower your legs to the left, and turn your head to the right. Try to keep your knees together. Perform 3-5 bends to each side. Gradually, increase the number of repetitions. Do not lower your legs too low; lifting should be done by tightening the oblique abdominal muscles.
Step 6
Get on your knees. The back is straight. Raise your arms above your head and lock your fingers. Stretch your arms up, stretching your abdominal muscles. At the highest point, lock the position and lean back slightly until you can maintain balance. Freeze for 5 seconds and slowly come back, gradually relaxing the muscles.
