During pregnancy, a woman usually gains from 10 to 26 kg. This is a natural process that a developing child needs. After the baby is born, any mother wants to have a toned and elastic belly again. How to restore the lost forms and pump up the abs after the birth of a child?
Instructions
Step 1
The process of restoring the figure after can take a long time, but it is impossible to start intensive gymnastics immediately. The first workouts for the abdominal muscles are possible from the fourth month after childbirth.
Step 2
Start classes with a warm-up: two minutes of walking, alternating 1 minute slow and 1 minute brisk. Then move on to the main exercises.
Step 3
Lie on your back, bend your knees, feet together. Relax your abdominal muscles and press your lower back to the floor. Pull in your stomach and hold it in this position as long as you can without holding your breath. Then release the muscle tension, repeat the exercise.
Step 4
Lying on your right side with support on your forearm, rest your left hand on the floor, lift your pelvis. Hold this position for 20 seconds. Perform 3 series for each side with 30-second pauses.
Step 5
Lying on your back, press your chin to your chest, bend your knees 45 degrees, lift your legs up, put your hands behind your head, rest your elbows on your knees. Without moving, press your elbows on your knees and your knees on your elbows for 20 seconds.
Step 6
Lie on your back, put your hands under your buttocks, raise and stretch your legs. As you exhale, tighten your abdominal muscles and lift your buttocks off the floor, with your feet reaching towards the ceiling. Perform 4 series of 10-15 lifts. If it is too hard for you, do the exercise with your knees up to your chest.
Step 7
Lying on your right side, lean on your forearm, with your left hand rest on the floor. Raise your upper torso. Return to starting position and start over. Perform 4 series of 15-20 movements for each side.
Step 8
Lie on your back, keep your legs perpendicular to the floor, bend your knees slightly, arms behind your head. As you exhale, contract your abdominal muscles in order to raise your pelvis and lift your upper body towards your knees. Perform 4 series of 15-20 movements.
Step 9
Make bends: get on all fours, knees on the floor, cross your legs. Put your hands on the floor, your back remains straight. Bend your arms down to the floor, then straighten your arms. Repeat 8 times.
Step 10
Start with simple exercises, moving on to more complex ones a month or two after the start of training. Perform the complex 2-3 times a week.
