There are women for whom extra pounds and a saggy belly are the reason for postpartum depression. After all, diets and increased physical activity negatively affect not only health, but also the taste of breast milk. However, a flat stomach can be restored with a simple set of exercises.
Necessary
- - Dumbbells;
- - hoop;
- - skipping rope.
Instructions
Step 1
A couple of days after giving birth (without surgery), a woman can perform simple exercises during the day. Pull your stomach in very slowly, fix the position for a few seconds and relax the muscles, while breathing should also be deep.
Step 2
Lie on your back, holding the handle of the bed with your hands, or sit on the bed, supporting your lower back with your hands. Slowly lift your legs up and hold them at a height of 30-45 degrees for a few seconds, then gradually lower them.
Step 3
Sit on the edge of the bed and squeeze the bottle or book with your knees for as long as you can. Then relax your muscles (an elastic ball is ideal for this exercise).
Step 4
Swing your legs Put your hands on your waist, legs together, alternately swing right and left and back and forth. Do the exercise very slowly, so it is better to lean on the wall or on the back of a chair.
Step 5
Tilt back and forth Put your feet together, press your hands to the body, slowly raise your arms up and back, bending in the spine. Then slowly return and bend down to your feet, touching your hands to the floor.
Step 6
Left and right bends Put your hands on the waist, bend all the way to the right side, hold for 15 seconds, then bend to the left while holding the position. Then leave your left hand at the waist, and raise your right hand up and, when bending to the left, stretch down, then change hands.
Step 7
Lying Turns Lie on your back, raise and bend your knees, rest your hands on the floor. Lower your legs to the floor with your knees in different directions.
Step 8
Press Spread your legs and bend at the knees, clasp your hands behind your head. Raise your head and forearms 30-45 degrees and hold the position for a minute, then lower yourself. Next, put your legs on a chair or sofa and lift the body to your knees, while your hands can be behind your head or at chest level with dumbbells.
Step 9
Turns left and right Place your hands on your waist, legs slightly apart. Turn right, then left, holding the corner for a few seconds.
