The birth of a baby causes a lot of joyful emotions and impressions in the mother, and most of the time is spent in caring for the child, in which sometimes you do not notice changes in your own figure. But soon the old size of clothes reminds that it's time to think about your person.
Instructions
Step 1
Don't strive for quick results. Give your body time to recover from childbirth. The ideal time for this is 40 days after the birth of the baby. At this time, there is a gradual decrease in the uterus and the return of the parameters of the pelvic bones to their original size. In addition, this is a period of postpartum depression, which often does not give way to the desire to take care of your figure.
Step 2
Take a stroller walk at a brisk pace. They are the only acceptable physical activity in the first weeks after childbirth. In addition, it is useful for stabilizing both physical and emotional states.
Step 3
Do not limit yourself to food in order to lose extra pounds immediately after birth. This can affect the quantity and quality of milk. Limit fatty, fried foods, baked goods. Eat small and frequent meals. And so that it brings a feeling of fullness, eat slowly. Drink plenty of fluids. It is essential for normal milk production.
Step 4
To somehow speed up recovery after childbirth, start breathing exercises using abdominal breathing. To do this, in a supine position with bent knees and feet pressed to the floor, while inhaling, lift the front wall of the abdomen, and as you exhale, draw it in. Repeat up to 10 times. After 1-2 weeks, add to this exercise (on the exhale) lifting the back off the floor. This strengthens the abs and prepares for more intense physical activity.
Step 5
Start active physical activity only after you feel the strength to finally take up your figure. Do not forget that only doing the same exercises regularly will help you bounce back after childbirth.
Step 6
The main problem after the baby is born is the abdomen and hips. And nothing copes with excess fat in these areas of the body like a hoop (preferably thick, with rubberized spines). Start each morning by rotating it. Moreover, take into account your condition and complete the exercise according to your well-being. The advantage of the hoop is the absence of power load, which is very exhausting and often discourages all desire for any physical exercise.
Step 7
Also for the abdominal muscles, perform forward and downward bends, circular motion with the body, first with the upper part of it, and then with the pelvis. For the hips, do squats, batman (leg swings). If strength training does not cause negative emotions, visit the gym or exercise with dumbbells at home. And for the abdominal muscles, pump the abs.
Step 8
Vigorous dancing is an equally effective means of fighting extra pounds. They burn unnecessary fat, provide emotional pleasure and allow you to recover from childbirth, both physically and mentally. Dance to your favorite music while improvising.
