Although the female body is perfectly adapted to pregnancy,
Motherhood has a huge impact on the appearance of our body.
Raging hormones, weight gain and striae (stretch marks on the skin) will become
a real challenge for every woman. How to bring your body into
rate – read in our today’s article.
Content
- General tips
- Diet
- Gymnastics
- Video: how to do exercises for the press
Contents
General tips
It is not necessary immediately after the birth to expect that a slack belly will not
a place. Another extreme – I tell you to sound the alarm and sit on
tight diet. First you need to figure out which postpartum
changes over time will pass, and with what problems you can
fight at home.
Postpartum changes in the abdominal cavity
Young mummies face not only the problem of a big belly
and stretched skin. Some women also observe changes
which, fortunately, must pass without a trace.
- Protruding navel. Будьте спокойны, скоро он вернется на a place.
The navel starts performing at the end of the second trimester, because its
displaced growing uterus. After birth gradually umbilical fossa
will resume. - Dark line on the stomach. It extends from the navel to the pubic
symphysis, and appears in the second trimester under the action of hormones.
Such a line also disappears with time. How fast? It depends on the
several factors (for example, the amount of pigment in it). - Cobweb veins. The skin on the abdomen becomes transparent also due to
hormonal changes. Normalization of hormonal balance –
the main key to your beauty.
Простые домашние процедуры Если вы хотите
remove the belly after cesarean or natural childbirth, you will find a lot
work. For this we recommend reading this article. But first
you must strictly observe several important
regulations.
- Breastfeed. Nipple irritation releases hormone into the bloodstream.
oxytocin, which accelerates the “shrinkage” of the uterus. Also, during
feeding you lose a lot of calories. - Haveвлажняйте и подтягивайте кожу в проблемных местах. Thanks
creams, lotions and other cosmetics, widely available in the store, you
restore the elasticity of the abdominal skin much faster. - Massage the abdomen to remove skin. Your epidermis will be
it is better to be supplied with blood, and over time, sagging skin will shrink. With
need help from a professional
masseur. - Use a cold shower. Do not lie in a hot bath – high
temperature weakens the skin. But jets of cold water directed
on the lower abdomen, not only will tone the skin, but also additionally
it will be massaged. - Wear tight panties. The design of such clothes specifically
Designed for postpartum women. - Move, walk, swim. So you quickly get back in shape and
waste unnecessary calories. - Do not lose weight too quickly. After giving birth, a nursing mother should
have time to recover. Also, remember that
too rapid weight loss makes the skin saggy.
This must be done at the first stage after delivery. Further
starting to use “heavy artillery” – diet and
gymnastics.
Diet
If you are breastfeeding, you can not afford a radical
diet It hurts not only you, but also the child, because under
the effect of reducing calories the body begins to produce
toxins that leak into the milk. But that doesn’t mean you
should quickly abandon breastfeeding. On the contrary, this
period in the life of the mother should be an additional incentive for
healthy food!
How to eat a young mother? Very often after
childbirth a woman has anemia that may be caused by complications
during labor or cesarean section. Anemia manifests itself
drowsiness, fatigue, hair loss and mood deterioration. For
in order to get back to good physical and psychological shape,
Use the following guidelines.
- Eat 5-7 meals per day in small quantities to the body
began to burn fat accumulated during pregnancy. - Vitamin C is necessary for the synthesis of collagen, which gives
skin flexibility. During the day, try to eat a bunch of parsley,
because it contains a lot of vitamin C, folic acid and iron.
Lack of these substances causes anemia. - Every day, drink 2 cups of green tea – it contains a lot
flavonoids that remove free radicals from the body. Besides
Moreover, green tea prevents the accumulation of fat and helps to burn
its excess. - Consume foods with beneficial protein – turkey, pork and
beef cooked in foil or cooking. - An excellent source of protein and vitamins – dairy products. But at
buying yogurt, kefir and cottage cheese make sure that they do not
there was sugar, artificial flavors, dyes and other
supplements undesirable for breast milk. - Instead of butter, grease bread with olive oil
Extra Virgin – it contains a lot of unsaturated fatty acids,
which are necessary for the proper development of the child and increase
body immunity. Also this product has a beneficial effect on
skin condition.
Why not eat? After childbirth follows
Avoid the following foods:
- rye bread, toast;
- yellow cheese;
- fried eggs (you can cook scrambled eggs for a couple);
- chicken, fried meat;
- herring, pollock, pangasius, salmon, as well as any fried,
smoked and canned fish; - buckwheat and barley porridge;
- peas, beans, cucumbers, onions, garlic, pepper;
- strawberries, cherries, plums, kiwi, melons, pears, nuts;
- cakes, cream, shortbread;
- vinegar, pepper, bouillon cubes, thyme, curry, bay
sheet; - orange, grapefruit, coffee, alcohol.
Many women who have switched to a healthy diet were able to
childbirth become slimmer than before pregnancy.
Gymnastics
If a woman was physically active during the entire pregnancy
and gave birth to a child in a natural way, in a few days she
can already walk, do simplified pushups and some
stretching exercises. In turn, after cesarean section
should wait 6-8 weeks before starting to exercise
gymnastics. Before that, you can only walk at a slow pace.
How to check whether you can start training? Have
Most pregnant women have a growing belly that is pressing on the abdominals,
as a result, they diverge on the sides. Some need
time for them to return to the scene. If a woman starts
train your abdominal muscles too soon, it can lead to them
damage, and even to hernia.
To check whether your body is ready for intense physical
loads, do this test. Lie on your back with bent in
knees with feet. Then put the fingers of your left hand just above
navel, and the right hand – on the upper thigh. Next step
is inhale and exhale. Raise your head during expiration
and shoulders off the floor and move your right hand to your knees.
In this position, the abdominal muscles tighten, so the woman
able to feel the gap in the abdominal muscles. If this gap has
three or more fingers wide, you can’t train hard
– the only thing you can do is light exercise in
prone position with bent knees. When the gap in the muscles
reduced to a width of 1-2 fingers, you can do squats or
classic “drying” for the lower abdomen and the rectus abdominis.
Haveпражнения для молодых мам Сейчас мы дадим вам
several exercises of varying severity so that you can already
сегодня начать gymnastics. They will help you remove a big belly,
strengthen your back muscles (this is very important for a flat stomach) and burn
fat.
�”Special Drying”
- When lying on the floor, you should bend your knees, and
Feet firmly put on the ground. - Put your hands on the sides of the navel.
- Press the lower abdomen firmly on both sides with your fingers.
both hands. - Carefully start lowering the abdomen to the floor, do not
moving your pelvis without raising your chest or holding
breath. - Stop pulling on your belly as soon as you feel
muscle tension in this zone. - Hold this position for 10-15 seconds while breathing.
fine. Perform 10 repetitions.
This light Pilates exercise can be done already
a few days after delivery.
�”Scissors”
- Lying on the floor, place your hands under your buttocks and press your back to
the earth. - Raise one foot to a height of about 25 cm above the floor and slowly
put it back. Lowering one leg, lift the other. - Perform three sets of “scissors” for 10 repetitions.
Pushups with raised legs
- This exercise is for women who feel that
their body is already strong enough. - Take the position as for standard pushups, but feet
position the width of the hips. - Then lift one leg as high as you can and
do push up. - On the next push up, lift the other foot.
- This is a very difficult exercise, so do not do it before,
than get back into shape. Ideally, you need to do three sets of 10
reps pushups.
�”Candle”
- To perform the exercise you need to lie on your back and your arms are free.
pull on the sides. Raise your legs upright and slightly
bend at the knees. Pull up the abdomen and pull off the shoulder blades. - It’s time to act! Raise the hips and lower back, leaning only
on the shoulders and arms. - Note! With this exercise you can not straighten the legs:
they should be bent at the knees. - Do not support the hips with your hands – this will facilitate the exercise, but
will affect its effectiveness. - Carefully lower your back and buttocks. The slower you do,
the better the abdominal muscles work. - Repeat 15 times.
Abdominal muscles after pregnancy and childbirth should be given time to
they are back to good tonus. Diet and exercise to strengthen
Muscles will help in this matter, but you can not overdo it.
Video: how to do exercises for the press
We offer your attention a video lesson on exercises for
press:
