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How to return the form after giving birth

Quite often women Gaining weight After childbirth, they lose their former form and completely stop looking after themselves. But do not forget about yourself beloved. So how do you regain a slim figure? Fitness classes will help you in this.

Exercise will increase your metabolism, youYou will feel confident and relaxed. Remember that after childbirth you can not experiment with hard diets and heavy physical exertion. Results can only be achieved through a balanced diet and proper exercise.

How to return the form after giving birth

Figure after birth

If after your birth The stomach became flabby And sagging, the following exercise will help you. Lie on the floor and bend your knees, your feet should lie on the floor. Then start lifting the pelvis.

Perform the exercise slowly, with a delay of twoSeconds at the end point. You can combine this exercise with the "vacuum". Get up on all fours, exhale the air and pull in your stomach. Stay in this position for half a minute.

Figure after birth

And the following exercises can easily replace you hiking in the hall. Between these three days of complexes it is necessary to do a 24-hour break.

day 1

  1. Start with a little warm-up of the muscles. For this, make a dance break. After it you can start the main part of the classes.
  2. Stand up straight and rise on the toe of one leg, then the other. Repeat this exercise 25 times per foot. Do this exercise at a fast pace.
  3. Slopes. Put your feet on the width of your shoulders and straighten your back. Make a smooth slope and touch the tips of the fingers of the floor, not taking his heels off him. Your knees should not be bent. Do 3 sets of 15 such slopes. Alternatives to this exercise can be squats on one leg with support.
  4. Attacks. Slowly push the front leg forward so that the bend in the knee is equal to 90 °, while the lower leg also bends and extends with the knee to the floor. Do not touch them sex, because the exercise will lose its effectiveness. Make 3 sets of 15 attacks on each leg.
  5. Unbend your legs. Lie on your back, bend your knees, your feet should be pressed to the floor. Slowly raise your legs and hold them in this position for 3-4 seconds. Lower your legs to their original position. Make 3 approaches.
  6. Mahi feet. Lie on your side. Bend a little leg in your lap. Lift the upper leg and hold it in this position for 2-3 seconds. Make 2 sets of 15 mahovah on each leg.
  7. Twisting. Lie on the floor, bend your knees. The feet should be pressed to the floor, and the hands are folded on the abdomen. Tear the head and shoulder blades off the floor for a few seconds and then return to the starting position. Do 3 sets of 15 repetitions.
  8. Finished the first training day with dancing.

Day 2

  1. The second day the load increases - it is necessary to use Weighting agents. You can take a bottle of water. Start the day with a dance warm-up.
  2. push ups. Put your toes on the floor, hands on the width of the shoulders, the trunk is straight. Slowly stretch to the floor until you touch the chest and as soon as possible to accept the starting position. Descend on inspiration, rise on exhalation. Make 3-4 approaches.
  3. Reduction of hands. Lie down on the floor, take weighting and spread your arms. Hands should form a parallel with the shoulder line. Then bend your arms in elbows and smoothly move them on your chest. Do 3-4 sets of 10-15 exercises.
  4. Raising hands. Rise steadily, take dumbbells and slowly lift your hands palms down. Do 3-4 sets of 10-15 repetitions per hand.
  5. Squats. Lean your hands on the seat of the chair that is behind you. Knees bend at an angle of 45 °. Do squats. Do 3-4 sets of 10-12 sit-ups.
  6. Twisting. Lie on the floor, bend your knees. The feet should be pressed to the floor, and the hands are folded on the abdomen. Tear the head and shoulder blades off the floor for a few seconds and then return to the starting position. Do 3 sets of 15 repetitions.
  7. Finished the second training day with dances.

Day 3

  1. Spend 10 minutes dancing and get to work Complex of exercises.
  2. Strengthening of the back. Lie on your stomach. The trunk should be straight. Tear off the chest, the right arm and the left leg from the floor. Stay in this position for 5-7 seconds. Then change the pair - the left arm and the right foot. Hands and feet should be straight and stretched. Do 3-4 sets of 10-15 stretches.
  3. Dilution of hands. This exercise is performed on a chair. Stretch your legs and lean forward until your breasts touch your hips. In the hands of dumbbells or other weighting. In this position, raise your arms on each side so that the shoulder blades meet on the back. Linger on one account and return your hands to the starting position. Do 3-4 approaches 12-15 times.
  4. Rise on the bicep. To perform this exercise you will need 2 dumbbells and an assistant. Face to it, bend your arms in the elbows. Ask your assistant to put his palms on yours. Its task - to create a counterweight, when you will bend and unbend your hands. Do 3-4 approaches 10-14 times.
  5. Finished the third training day with dances.

that's all. Now you just need to regularly repeat these exercises and you will not even have time to notice how your form will return to you and the extra centimeters will go away.

Your girlfriends recently got offspring? So tell them about this miracle workout!

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