Young mothers have no time to get bored. In addition to caring for the newborn, a recovery period awaits them. Therefore, sports for a nursing mother is very important. It not only speeds up the metabolism, relieving the gained pounds, but also improves mood and helps to avoid postpartum depression. The main thing is that classes bring joy.
Instructions
Step 1
The safest and most enjoyable workouts during lactation are swimming and water aerobics. This physical activity is indicated even for pregnant women, as it relieves tension from the spine, training muscles as efficiently as possible. During exercise, it may even seem that the body is not experiencing any stress. And only after training comes pleasant muscle fatigue. Such sports activities after childbirth are good because they can be combined with the physical education of the child. From six months, it is recommended to take the baby to the pool and from childhood to develop his craving for a healthy lifestyle.
Step 2
Training during lactation should not be exhausting, because the female body is already weakened by pregnancy and childbirth. Therefore, Pilates is suitable for a nursing mother. This complex was developed by Josef Pilates, a sports specialist suffering from asthma and rickets. The technique that received his name is aimed at restoring the body after diseases and operations, increasing endurance, flexibility, dexterity, as well as accelerating metabolic processes and teaching correct breathing.
Step 3
After vaginal birth, body flex is allowed. The method is based on deep aerobic breathing and static stretching postures. Such exercises can be performed by people with a minimum level of training. The complex has two big advantages - it contributes to a rapid decrease in the volume of the abdomen, which is so necessary after childbirth, and takes only 15 minutes a day.
Step 4
Sometimes it is very difficult for a woman to find even half an hour of time to go in for sports after giving birth. The solution is simple - combine communication with your baby and physical activity. For example, you can turn on incendiary music and dance. You will be in front of the child, you will be able to make funny faces for him or sing. And if the baby gets bored, pick him up in your arms and continue dancing with him, at the same time increasing the load on the muscles of the body.
Step 5
The best sport for a nursing mother is Latin American dancing. You can practice at home in front of the TV while the child is very young. And at the first opportunity, you should sign up for the dance section. A burning rumba, jive or cha-cha-cha will not only help get rid of cellulite, strengthen the muscles of the thighs, abdomen and pelvic floor, but also improve mood, instilling confidence in your own sexuality.
Step 6
You should not be too zealous in training, because the main task of a young mother is still breastfeeding. Therefore, it is worth practicing for pleasure, without maximum exertion, without bringing yourself to exhaustion, so that milk does not disappear.
