The joy of the baby is clouded by a sagging belly. Women try to recreate the dream figure and restore physical fitness. The uterus returns to normal after childbirth for six months, even more time is required after cesarean section.
The postpartum abdomen is not fat, but relaxed abdominal muscles. Intensive training while carrying a child provokes a miscarriage. The muscles sag, form a large abdomen. You need to know how to tighten the stomach after childbirth.
Postpartum processes in the female body
Pregnancy changes the hormonal background of a woman. This leaves its mark on weight gain and fat accumulation in the abdomen and hips. This helps to bear the baby and protect from the dangers of the outside world.
After birth, the uterus needs to be restored to its previous size. In addition, during gestation, the abdominal muscles move apart and lose their tone. Spread muscles form a white line called diastasis. Size directly indicates the degree of recovery.
Starting position for the detection of diastasis: lying on your back with legs bent at the knees. Feet on the floor. If the palm felt roundness during muscle tension, the recovery actions take a different character.
In the absence of diastasis, exercise is allowed to exercise 6 weeks after a natural birth, 6 months after a cesarean section.
Tension of the atrophied muscles will damage the health of the mother and make postpartum recovery difficult.
How to get rid of the abdomen after childbirth
It is important to remember that the abdomen after childbirth is weakened muscles, stretched skin and fat. To restore performance, these aspects must be considered. To remove the stomach, you must:
- maintain a balance in nutrition;
- after keeping the specified time, train the abdominal muscles;
- Perform regular cardio workouts
- Strengthen the body by training for different muscle groups;
- to swim in the swimming pool;
- apply specialized cosmetics;
- prolong breastfeeding.
The use of one event will not give the desired result. Restoring the body requires an integrated approach in a timely manner. Train should begin as soon as possible after healing of the sutures and restoration of the uterus. This will allow you to both get rid of the abdomen after childbirth and strengthen the muscular frame.
Breastfeeding is a separate topic for the restoration of muscle tone. This type of infant feeding is not popular. However, its use facilitates the restoration of prenatal forms. Milk production - the process laid down by nature affects:
- hormonal background;
- uterine contractions;
- body recovery.
Therefore, it is just easier to remove the stomach after childbirth for a nursing mother.
Using a bandage
Immediately after birth, you can not tighten the stomach. This adversely affects the internal organs, contraction of the uterus, postpartum secretions. However, it is possible to tighten the abdomen after childbirth with both a dense cotton diaper and a bandage. The postpartum brace supports the weakened abdominal muscles and relieves the spine. It is important to choose it correctly. Bandage-panties - with large parameters, and the bandage-tape should correspond to the size of the linen.
You can not use a bandage for damage to the skin, kidney disease and gastrointestinal tract.
Physical exercise
Physical activity contributes to both tightening the skin on the abdomen after childbirth and strengthening the abdominal muscles. They can be in any form: fitness, exercises on simulators, walks, etc.
It is important to have loads that strengthen the body and burn fat:
- The first walks turn out to be a real test for a young mother after a long absence of stress. During walks, the body is saturated with oxygen, muscles are strengthened, and a large abdomen decreases after childbirth.
- Swimming in the pool affects the body fat, which is not affected by other physical exercises, especially after cesarean section. Muscles are loaded evenly.
- Hoop - applicable at home. Exercises with a hoop are carried out within 1-2 hours in 2-3 approaches.
- Abdominal Retraction - keeping the abdomen retracted. Initially, this requires constant monitoring. After 2-3 weeks, it becomes a habit.
Postpartum Exercises
Consider the most popular:
- Twisting. In the supine position, the legs are bent at the knees, feet on the floor. Raise your shoulders to your knees - 20 repetitions in 2 sets.
- Lift the pelvis. Starting position as in the previous exercise. Raise the buttocks and hold at the top for 10-15 seconds, gradually increasing the time to 40 seconds. Perform 15 repetitions.
- The rise of the body. The starting position does not change, fix the feet. Lift the housing. Perform 30 repetitions in 3 sets.
- Squat Lean against the wall, put your feet shoulder width apart. Take a step forward, down the wall in a squat. Return to starting position without using hands. Perform 15 repetitions in 2 sets.
- Strap. Static exercise. Lift the body, lying on his stomach and resting on his elbows. Fix in this position for a minute, increasing the time daily. Complete 3 approaches.
It is important to monitor your well-being during and after exercise. In case of pain, physical activity should be reduced or stopped for a while. Sometimes after physical activity, breast milk becomes sour.
The weakened muscles of the flabby abdomen after childbirth do not allow you to perform the exercises the required number of times. This is solved by increasing the number of approaches.
You can not perform exercises immediately after eating. Physical activity will give a positive result if you perform them one and a half hours after eating.
Food
The diet complements exercise and helps to get rid of the abdomen both after childbirth and when overweight. A strict diet is not applicable for breastfeeding. The quality of milk depends on the nutrition of mom. There will be more milk if you drink a lot of water. The fat content of the food does not affect this indicator.
The basic rule: to waste more calories than to take. When observed, a calorie deficit appears. The body expends the energy of fat cells. It reduces weight. Half an hour before meals, drink a glass of warm water. Calories are expended as a result of physical activity, hiking, swimming, etc.
Reducing the volume of servings and increasing the number of meals leads to a decrease in sagging abdomen after childbirth. Eat more in the morning, less in the evening.
From the menu, cross out sweet, flour and fatty. Do not take fatty meat, mayonnaise, bakery and confectionery. Drink water. With a diet for weight loss of the abdomen after childbirth, include in the diet slow carbohydrates, in the form of cereals, foods high in protein and fiber. Be careful about eating fresh vegetables and fruits. They pass into breast milk and cause a baby GIT upset.
Fermented milk products with low fat content have a positive effect on the functioning of the gastrointestinal tract and the body.
Stewed, boiled and baked vegetables should be present in the diet every day. It is important to remember that legumes have gas-forming properties, bananas and grapes have high calorie content. Consume 1500-2000 kcal per day.
How to tighten the skin on the stomach after childbirth with cosmetics
Stretching the skin during pregnancy leads to striae or stretch marks. At first they look like strips of burgundy or blue and have different thicknesses. Over time, they fade.
This cosmetic skin defect is prevented during pregnancy through bandage, exercise and cosmetics.
During pregnancy and after childbirth, the skin requires thorough additional care. Cosmetics moisturize and tone the skin. To achieve this effect, scrubs, oils, creams, etc. are used.
Means are applied to cleansed skin. The composition should contain collagen. Brown algae, chestnut, mint - they will provide toning and moisturizing the skin.
A coffee bean, apricot kernel or sea salt scrub helps renew skin. The procedure is carried out once a week.
Skin elasticity is achieved by using almond, olive oil for massage.
Massage to restore the abdomen
Massage helps to tighten the skin on the abdomen after childbirth, and to approach a flat stomach without exercise.
- Visceral massage - massage of the internal organs. It is performed on the 5th day after birth. The specialist gently presses on the internal organs, makes them fully function. It adjusts the intestines, ureter, stomach, liver, etc. Also, massage is directed to the uterus and ovaries.
- Thalassotherapy - wrap. It is carried out in the second trimester of pregnancy and during lactation once every 10 days. When feeding, do not use essential oils. The skin is toned with green clay and kelp, which provide additional drainage for the skin.
- Restorative massage - therapeutic massage to restore problem areas. Combines drainage and modeling options. Particular attention is paid to the stomach and buttocks. Indicated during lactation. It has a beneficial effect on the back and upper shoulder girdle.
Folk methods
Consider the methods of alternative medicine:
- Wrap an ice bag in a towel and place it on your stomach. This will help relieve uterine distention and reduce skin stretch marks.
- Tea with mint, chamomile. It speeds up the metabolism, reduces body fat. Getting into breast milk, soothe the baby.
- Honey mask. Gives skin elasticity, softness. It nourishes with beneficial substances, accelerates metabolism. Apply honey to problem areas. With plastic wrap and warm clothes create a thermal effect for 30 minutes. Adding dry yeast (1 to 2) will enhance the effect.
It is important to know how to get rid of the abdomen after childbirth. The implementation of a set of measures to create a flat stomach does not overshadow the joy of motherhood. Recommendations can be followed with your child. It brings mother and baby closer and brings happiness.