The famous actress and TV presenter Ekaterina Strizhenova in one of the interviews told about how she surprised the maternity hospital doctors by starting to do press exercises the very next day after giving birth. Obviously, Catherine achieved her goal: despite the birth of two children, her figure remained girlishly slender and fit. Restoring a flat stomach after childbirth is a feasible task for any woman. To do this, you need to regularly practice and choose effective exercises.
Instructions
Step 1
Remember the basic principles of training. Start with short and easy exercises and add the load gradually, taking into account your well-being. Short series of exercises several times a day are more effective than long training sessions once a day. Exercise before warming up, and end with stretching, avoid doing fast exercises, prefer slow ones. Pause between exercises, do not do more than what is recommended, even if you feel you can. Finish the exercises before fatigue appears, otherwise, due to muscle pain, you will be forced to skip classes the next day. For six weeks after giving birth, do not pull the knees to the chest, as well as raising both legs at once.
Step 2
Already on the first day after childbirth, begin to practice deep diaphragmatic breathing. Lie on your back with your palms on your stomach. Take a deep breath through your mouth, feeling the surface of your abdomen rise. Repeat 2-3 times.
Step 3
Three days after giving birth, you can start more serious exercises. To correct the divergence of the rectus abdominis muscles, take the starting position lying on your back. Cross your arms just above your belly button. Using your fingers, try to pull the rectus abdominis muscles into the correct position. As you inhale, lift your head off the floor. Exhale and lower yourself to the starting position. Repeat the exercise 3-4 times a day.
If you are lucky enough not to earn a divergence of the rectus muscles during pregnancy or after you correct this deficiency, proceed to exercise exercises: do lifting your head, bending your knees, twisting your torso. This exercise is very effective. Take a starting position lying on the floor. As you inhale, lift your head and shoulders as if trying to sit down. Lower yourself to the starting position. Repeat the exercise 3-4 times, gradually increase the number of repetitions to 12, and then to 24.
Step 4
Talk to your gynecologist about when to start active activities. Once you are allowed to do so, choose the exercise system that suits you best, or continue with the one you used before pregnancy. Enrolling in a dedicated postpartum exercise group at the fitness center is also a good step towards getting back to active athletic training.
