The birth of a wonderful baby is a tremendous happiness in the life of every conscious mother. The birth of a child is not only the primordial essence and destiny of any woman, but also the meaning of life for every loving parent. But there is also a flip side to the medal of this wonderful event: in the process of preparing the body for childbirth and pregnancy, the body starts the complex internal mechanism of storing all kinds of nutrients and components to form a favorable environment for the baby in the mother’s womb. As a result, this often entails overweight and swelling. How to get in shape after giving birth to a nursing mother? What kind of exercise and nutrition should be involved in its path to returning the body to its former appearance?
Proper nutrition and the right ingredients
One of the most important aspects in the process of recovery after childbirth is the correct approach to diet. Excessive appetite and a desire to eat around the clock must find resistance in the minds of every mother who wants to lose weight. But how to eat right? And how to get in shape after giving birth to a nursing mother, if she already has to have a special diet that excludes so many ingredients due to the lactation period and the direct effect of mother's milk on the baby’s health?
The work of food products as opposed to allergic reactions of the baby and in spite of the accumulation of body fat in the mother's body is often reflected in the consumption of the same components of the meal:
- drinking plenty of purified water daily - a woman’s body dehydrated after childbirth should replenish the water balance: this is useful for both the child and his mother;
- refusal of coffee and other power engineers - they increase the sensitivity and excitability of the body;
- refusal of alcoholic and carbonated drinks - their harmful compounds are detrimental to both the health of the woman and her baby;
- moderate consumption of boiled meat, poultry, fish without the use of hot spices and a large amount of salt;
- the use of dairy and sour-milk drinks, cottage cheese, cheese in the diet - they replenish calcium, which the child so carefully sucks from his mother’s body;
- eating eggs, cereals, beans, vegetables and nuts: buckwheat and boiled eggs, along with peas and fresh (unsalted) cucumbers in moderation, can serve as a healthy healthy tasty side dish for a nursing mother who wants to lose weight.
However, it is worth noting that with fruits and berries that are so useful for an athlete, a woman during lactation should be quite careful: all red fruits provoke allergic reactions in the child, and overseas citruses can lead to gases and colic, transmitted to the baby through breast milk.
The Importance of Exercise
And yet, one must understand that diet alone cannot restore skin elasticity, tighten it, make muscles grow stronger. To do this, you need a whole range of exercises aimed at maintaining the tone of various groups of muscle tissue of the female body. But what are these exercises? How to get in shape after giving birth to a nursing mother using home sports? It is important to learn the fact that rushing headlong into the abyss of physical activity immediately after the process of procreation is fundamentally wrong. In addition to the fact that some of them are dangerous for lactation and milk production, their implementation can also harm damage that has not yet been prolonged and the woman’s reproductive organs that have not returned to their original form. This is especially true in cases where there were ruptures of the first and second degree, as well as cesarean section surgery. And even easily and without pathologies, mothers who have given birth should not be able to overstrain the body by instantly turning to physical work on their body - everything has its time.
When to start?
Today, the progressive process of the development of medicine and the introduction of the latest techniques for restoring a woman’s body in the postpartum period suggests a division of opinion into positive opinions about physical exercises immediately after childbirth and negative ones. In any case, a woman should consult with her pregnancy doctor. The most rational medical recommendation is the beginning of physical exercises no earlier than two to three months after the birth in the event of their healthy and rapid course, and even without weighting.
Stomach
The main problem of women after childbirth is the stomach. How to get stretched skin into shape and get rid of excess fat in the abdomen? There are several basic exercises that can contribute to this process:
- jump rope - jumping helps to break down fats in the abdominal cavity and, accordingly, reduces their amount, but it is important to remember that the nursing mother needs to monitor her breasts, so the jumps should be low and the chest should be fixed with a strong sports supportive bra;
- retraction - this exercise can be performed not only in a set of classes, but also on a walk bench with a child or in a store in a line for vegetables; invisible to others, alternating retraction of the abdomen inward allows the muscles to contract, and the skin to exercise elasticity;
- gymnastics - smooth exercises for the abdomen in the form of arching the back by the arc to the outside and the same slow twisting to the inside can tone the muscles of the abdominal region.
Press
Now about how to get in shape after childbirth at home, and what kind of exercises you can get rid of sagging skin on the stomach: we restore the press. Since the goal of a nursing mother is not the appearance in her abdominal region of luxurious sports cubes of inflated muscles, she should not work with weight and weighting agents. Enough standard twists in the supine position with legs bent at the knees and the body rising above the floor to the area of the shoulder blades. No need to come up with any hyper-sophisticated systems or ultranic exercises to work out the press. Banal push-ups: three to four sets of 30-40 times in a standard position in an emphasis lying well are suitable for recently giving birth to mothers. It is important to remember about breathing: when lifting the body from the floor - inhale, when returning to its original position - exhale.
Waist
If a woman does not know how to bring her body into shape after childbirth and regain her former waist, two main exercises forming a thin mill will come to her aid:
- firstly, this is the obligatory use of the hoop, it helps to break up the accumulated excess in the abdomen, sides, back like no other assistant and helps to model, with regular use, the desired texture of the female silhouette; you can replace the usual hoop with a hoop with round ball-shaped "spikes" that perfectly massage the skin of the abdomen and break down the fats in its cavity;
- secondly, these are body turns to the sides - ideal for a mother who cradles a falling asleep baby; So two birds with one stone are “killed” at once: the baby falls asleep, and the skin in the waist area is stretched by alternating turns of the body to the right or left, and the legs and pelvis should remain in their original position and fix without changes in this position for the effectiveness of the exercise and achieve the desired result.
Boca
During pregnancy, a woman not only collects subcutaneous fat in the abdomen, but also certain deposits accumulate in the sides. How to get rid of them to a nursing mother and how to get in shape after childbirth? Reviews of exercises with inclinations at the "mother" forums are very popular in this regard: it is believed that standard inclinations or with weight weights are an unprecedented helper in the fight against "extra" sides.
- Standing on feet shoulder-width apart is the most common and most well-known way of tilting. In a complex of three approaches, 15-20 times on each side, this lesson is able to reduce the level of body fat in the sides with its regular implementation. It must be remembered that the body must be kept straight, and the body below the lower back should be left stationary.
- In the supine position - with arms spread apart to the side as a support. The legs bent at the knees alternately tilt to one side, then to the other. Two or three approaches of 20-30 slopes in different directions will also significantly affect the figure of the mother of a recently born baby.
Arms
How can a nursing mother get herself in shape after giving birth if the weight has increased noticeably and has also affected the shoulders and triceps? Many women are very ashamed not only of fat that can accumulate during pregnancy from excessively consumed fatty foods, but also of sagging skin, which is formed there as a result of losing weight. For this, there are also simple techniques for performing certain exercises:
- lock - an alternate institution behind the head of the hand with cross-clamping of the second arm brought behind the back and fixed by the meeting of the fingers in the lock serves as an excellent start for bringing the muscles of the hands to tone;
- flexion at the elbow - half-liter bottles of water or sand will perfectly replace the weights at home, with which you can begin to work out the biceps area;
- Hammer lift - the insertion of arms over the head behind the back, with the same bottles as an alternative to dumbbells, is successfully performed in an emphasis sitting with a vertical straightening of the arms to their original position.
Chest
A giving birth to a woman who does not know how to get in shape at home after childbirth with an emphasis on the chest area, good old push-ups are perfect. There is no more functional and meaningful exercise for the area of the mammary glands and shoulders than bench press under its own weight. You can start with two approaches 5-7 times, because this task is not so simple to complete for a beginner. Gradually, the number of approaches and push-ups should increase to obtain the desired result and return the chest to at least a partial former “stand”. Also, in combination with push-ups, you can work with the palm press in the lotus position: alternating pressure on the hands against each other provokes good tension on the chest area.
Hips
Another problem area in women after pregnancy is the inside of the hips. Due to swelling and weight gain, the skin in this area loses elasticity and quickly becomes flabby. How to get in shape after childbirth and restore elasticity to the legs?
- Leg breeding - lying on your back and lifting your legs in front of you at a right angle perpendicular to the body at the expense of “once”, legs are spread as wide as possible, at the expense of “two” are again reduced and returned to their original position. The machine restrains the legs with the muscles of the inner side of the thigh and works to pump this zone.
- Leaving the legs to the sides - while standing in a support with a chair or a wall, the right leg rises alternately from one side to the right, then from the left. Two or three approaches of 15-20 times for each leg will give their own result, which does not have to wait long.
Buttocks
For women who have a "affected" gluteal area and who do not know how to get in shape after childbirth in this area, there are quite famous and effective exercises, namely:
- Squats - nothing adds pride to roundness and muscle mass like regular and high-quality squats; three approaches of 25 times with a further increase in the number of deep squats will quickly reflect on the figure of the woman who gave birth and give their result;
- lunges - nothing better raises the ass, which has descended after childbirth, like stepping over lunges in motion; at the same time, you need to monitor the correctness of the exercise - the leg that “falls out” should be bent at the knee no more than at a right angle, and the emphasis should constantly fall on the heel.
Housing and strap
In order to tighten all the most “affected” and body parts requiring correction, complex training is needed. How to get in shape after childbirth with one exercise? The answer is simple - through the bar. Begin with one minute. Then, gradually increasing the duration of the lesson, the woman herself will begin to notice how her muscles are getting stronger. When performing the bar, not only the abdominal muscles are affected, but also the pectoral, femoral, dorsal, and gluteal muscles. Therefore, the exercise is considered complex - it helps to quickly get in shape after childbirth.
Cardio
And, of course, cardio. Every lady who has recently become a mother and who is wondering about how to get in shape after giving birth should first turn to morning or evening runs.
While the father or grandmother of a happy baby is watching him, his mother, trying to regain her former muscle tone, wearing an elastic supportive bra, can safely go for a run, helping herself to get rid of extra pounds and resume muscle tone.