The baby was born. You return from the hospital and realize that you do not fit into the things that you wore before pregnancy. Even if you exercised during pregnancy, the weight still increased. There's nowhere to go here. Most importantly, don't panic! With the help of sports, you can achieve significant results by setting yourself the goal of losing weight.
The question immediately arises as to whether sports during lactation will harm the baby? What sports can and can't be played?
Sports activities are very beneficial for women in the postpartum period. In order not to harm yourself and your baby, nursing mothers should carefully consider the rules of physical training. Be sure to take care of your health. If you feel unwell, stop exercising and consult your doctor.
Rules for playing sports during lactation
The right attitude
Do it only when you are in the right mood for it. You should not play sports when you are very tired or upset about something (except when exercising cheers you up).
When to start
How to get rid of envy of friends who quickly lost weight after giving birth? Of course, starting to play sports as early as possible, but taking into account the peculiarities of your condition.
Experts recommend starting to do exercises with light loads a day after childbirth. This is the so-called recovery gymnastics. If the birth was successful, in a natural way, there were no significant gaps, bleeding and other complications, you can safely start gymnastics already in the hospital. Even before you get out of bed, you can do exercises to strengthen the abdominal muscles (I was helped to do these exercises by a nurse in the maternity hospital).
The main gymnastic exercises (squats, body turns, bends, arm swings) can be started two weeks after the birth of the baby, when bloody discharge from the vagina decreases. During this period, you can also complicate the exercises for the abdominal muscles and begin exercises to strengthen the chest.
The exception is women who have had a caesarean section and have severe tears. In such cases, a consultation with a gynecologist about sports is simply necessary.
How much time to practice and how often
It is enough to exercise three times a week for half an hour a day to feel the results.
In addition, breastfeeding itself, thanks to the production of milk, already helps a woman burn up to 500 calories per day.
The best time to exercise
It is recommended to exercise before breakfast. Also, don't forget that it's best to exercise immediately after feeding your baby. In this case, even if a certain amount of lactic acid is released in the body, it will already decrease before the next feeding (within two hours).
How to practice
Sports should be done in stages. You can increase the number of repetitions of one exercise by one every day (it was easier for me to do this).
Increased and prolonged exercise can lead to the fact that your breast milk may deteriorate in quality (lactic acid is released in the body, which gives breast milk an unpleasant sour taste) or its quantity may decrease.
Accessories
Dumbbells, weights, exercise equipment - all this is not recommended for a woman during lactation. Such a load is too strong in the postpartum period for the woman herself. In addition, exercise with dumbbells can affect the quality and quantity of breast milk.
A month after giving birth, I tried a little dumbbell training, but quickly realized that it was too difficult for me. And, as it seemed to me, there was less milk in the chest after such loads.
Fitball and hoop, on the contrary, can be used. The hoop very well helps to make the waist slimmer (tested on my own experience).
If there is less milk
This can happen due to the fact that when exercising, you lose too much fluid through sweat, and drink little. Therefore, it is worth drinking more after class. For this purpose, dried fruit compote (raisins, dried apricots and apples) is best suited. Try to lighten the load a bit as well.
Sports during lactation
There are sports that are contraindicated for lactating women. And there are those that are recommended in the postpartum period. In any case, it is worth additionally consulting with a specialist. In addition, it is important for a woman to focus on her feelings.
Kinds of sports. Can
Swimming
This sport will help you get rid of cellulite, strengthen your ligaments, tone your muscles and feel more invigorated. In addition, water exercises significantly reduce the load on the spine.
No matter how hard I tried to find the optimal position for feeding, my back still hurt. And after swimming, the sensations were - at least fly!
Walking
The advantage of walking is that it does not require additional time. You can walk while walking with the baby.
Gymnastics
The complex of gymnastic exercises includes a warm-up of the spine, tilts, rotation of the pelvis, stretching, exercises for the pectoral muscles, walking on toes and heels.
Winter sports
In winter you can go skiing. Moreover, both in the mountains and on the plains. Skates are also welcome. Make yourself a holiday - go to the skating rink with your husband!
Sport games
In summer you can play outdoor volleyball, badminton, ride a bike, rollerblade. In addition, you can play table tennis. Think back to when you were a little girl and jump rope.
Pilates
The Pilates complex does not require much effort to perform. Classes are aimed at relaxation and uniform dosage of the load on all muscles of the body. These exercises will help you keep yourself in good shape. Can be done by all women.
Kinds of sports. It is forbidden
This is a very energy intensive process. Jogging can negatively affect the quality of breast milk.
Strength sports
Classes on power simulators for lactating women are contraindicated! The reason is the same as when running. Plus, a woman may begin uterine bleeding with a heavy load on the press.
Struggle
Martial arts or boxing are not recommended for nursing mothers, since, in addition to too much stress, there is also a risk of chest injury.
extreme sports
In no case! Adrenaline released during this sport can significantly reduce lactation. In addition, there is a risk of injury.
And further. Going in for sports is better in the company of a mother like you. My friend and I, who has a son of the same age as mine, practiced joint classes. This will not only help you take exercise more responsibly, but also diversify your everyday life. And then sports during lactation will bring you pleasure.
We wish you a speedy recovery!
Comment on the article "Sport during lactation"
Breastfeeding: tips for increasing lactation, feeding on demand, sports and breastfeeding are compatible?. ... I find it difficult to choose a section. Breast-feeding. I read something on the Internet on the topic of sports after childbirth and with breastfeeding and got completely confused, you can ...
Discussion
Try the complex from Cindy Crawford for the recently given birth. It is gentle, but to start - optimal. In my complex And it is called. Next comes complex B and C, more complex.
Did you exercise before pregnancy?
And now you want to go to the gym and do a lot of strength training? Or push-ups-plank-press at home? This exercise won't work.
And it's too early to lose weight. After 3-4 months the ice will break. And try to eat without salt and sugar - the water will go away
Establishment of breastfeeding after caesarean. Sometimes lactation consultants are asked the question: is it possible for breastfeeding women to play sports? This exercise won't work. menstruation after childbirth with GV. Breast-feeding.
Discussion
Do you have mail on Yandex?
if yes, then come to me here at this link, there are several videos about uprights ... she took care of herself, especially after my CS ...
one in the video section, just for the press, look for the rest in the tags "Lose Weight"
Good luck))
Breastfeeding: tips for increasing lactation, feeding on demand, long-term breastfeeding, weaning. Girls, a question for the seasoned: Have you combined breastfeeding and sports (not at home, but in the gym)? If yes, how did you do it?
Discussion
Sister is a fitness instructor. She fed for 2 years, started training from the age of 4 months, the only problem was milk leaking at first. The child ate as usual.
In the gym, no special acid is produced. It is produced if the muscles already hurt the next day - this means that they overworked, did not stretch enough. But even then milk is not harmful to the baby.
Exercise, do not overwork, do not forget to drink plenty of water during classes, and everything will be fine.
Weight loss after childbirth. Weight loss and diets. How long does it take for someone to lose weight after giving birth? Using my example, you can see what such delusions lead to, such as "this weight is temporary and will disappear by itself" when I gave birth to my first child, all my grandmothers and relatives "sang" that ...
Discussion
I am gaining weight after 2 months of giving birth. +5-6 kg! And after a year I start to lose weight. Completely lost weight after 1 child only by 3 years.
I haven't been able to come to Thomas for a year now. So it's too early for you to worry. But I also gained a lot, 25 kg, so slowly, slowly. So far it has taken 15. Now the weight is "worth it", which makes me very upset.
I lost weight in the first months, because There was no time to eat, because of this milk was gone. If you want to breastfeed, don't worry about weight just yet. Find out when you're done!
"Starting aerobics from 6-8 weeks after birth 4-5 times a week, you do not affect" Physical exercise favors an increase in the volume of breast milk (more than on Mom's use of cow's milk during breastfeeding can cause ...
Increased lactation. Breast-feeding. Breastfeeding: tips for increasing lactation, feeding on demand, long-term breastfeeding, weaning. 6. Do you know moms that you didn’t feed your children, but after giving birth you didn’t lose weight without appropriate measures?
Discussion
1. When does the shape of the breast change - during pregnancy or while breastfeeding?
Changed after the first birth, the eldest did not feed a single day.
2. Your personal experience in this regard or acquaintances (how many births, fed up to what age)
This is my personal experience - two children, the first did not feed at all, the second - a year and 2 months.
3. Than it can be prevented.
What is this"? Breast change? Don't get pregnant.
4. Does the nursing mother gain weight? (how many births, until what age did they feed, how did the weight change)
If he eats more calories than he spends, then be sure (as well as not feeding).
5. Can the weight decrease if fed for more than a year?
Easy (I started to figure out while breastfeeding).
6. Do you know moms that you didn’t feed your children, but after giving birth you didn’t lose weight without appropriate measures?
Of course I know. Many acquaintances after childbirth got fat without feeding and are still getting fat (children are the same age as my daughter).
7. Is it necessary for a nursing mother to eat “for two” - your personal experience on this matter or the experience of friends.
Of course not. But you can’t limit yourself too much (my personal experience is that if you limit yourself too much, your head starts to spin. A friend’s experience is that the amount of milk decreased). Therefore, I lost weight by exercising and counting calories (1800-2200 kcal per day). On average - 4 kg per month in the red.
1. during pregnancy, the breast almost did not increase, and when feeding - the right one increased quite decently, somewhere by the size, the left one - smaller. Now I'm struggling with skewness))
2. I feed, my daughter is 9 months old
3. I think that a lot is genetically determined. but we must try not to gain excess weight during pregnancy, do elementary exercises and use creams.
4. I lost a lot because of the hassle after being discharged from the hospital (up to 52), then I gained it, and I hold on - 55-56 kg
5. don't know yet
6. don't know
7. no!! as during pregnancy, not for two, but for two, that is, to think about what is possible and necessary, and what should be abandoned
The question of when, after discharge from the maternity ward, you can start playing sports in order to get in shape faster is relevant for many. Usually, even in the maternity hospital, the doctor warns about what physical activity should be postponed for a certain period of time, which is directly related to the health of the woman in labor. This is due to the need to restore the body, reduce the uterus to its usual size, end lochia. Therefore, even if you really want to go to the gym, sports after childbirth, when to start classes which largely depend on the chosen type, is possible no earlier than a month later.
What can you do immediately after discharge
Gentle loads for young mothers are not only allowed, but also directly shown. They help to normalize blood circulation, recover faster after surgery, get rid of edema. Such activities include:
- dancing;
- fast walking;
- yoga with calm asanas.
If a woman did not part with loads during pregnancy, then you can not take a break and continue classes immediately, of course, if the doctor approves them and the birth went without complications. Running, cycling, working with weights do not belong to the loads allowed during this period, even if the strength and desire to engage in such activities are present.
Sports after childbirth, accompanied by ruptures or episiotomy with suturing
Quite often, childbirth takes place with complications. In this case, you should start thinking about what exercises you can do after childbirth much later than if the birth of the baby did not cause additional health problems for the mother. If there are sutures in the perineum, regardless of whether they are the result of an episiotomy or repair of tears, you can practice after they resolve or are removed, in fact not earlier than after 5-6 weeks. But even after this moment of loading, one should choose those that will not additionally injure the damaged area. Therefore, cycling or weight-lifting exercises should be postponed to a later date. But aerobics, fitness, gymnastics, running can be done without problems.
Physical activity after childbirth through surgery
The caesarean section imposes even greater restrictions on the lifestyle: you can’t strain your abs and go to the gym until you are fully recovered, otherwise the seams may disperse. At first, the movements should be smooth and careful, although here few people would think of going to the gym, as even simple steps cause pain. The prohibition for caesarean section also applies to whether it is possible to twist the hoop after childbirth. Usually, doctors impose restrictions on the types of activity of the mother during a cesarean section for at least two months. This is due not only to the state of the outer seam. The uterus after the operation recovers more slowly than during natural childbirth, therefore, it also takes time for the formation of a scar. As the first loads after the operation, doctors recommend calm walking, home exercises, then swimming, Pilates. All exercises should not cause discomfort, although soreness in the suture area can persist up to six months and this is considered the norm. Active fitness related to bending, working on the abdominal muscles, lifting weights can be started after six months and preferably after consultation with your doctor.
How much to exercise and how to combine sports with breastfeeding
The load should be increased gradually, regardless of the type chosen. It is advisable to start with a simple exercise, allowing the body to remember the sensations during and after exercise. The number of exercises themselves, whether squats or sit-ups, should be such that the last of them are done with effort, but not with the last effort. Much here depends on the level of physical fitness, but the general principle remains the same: you need to increase the number of exercises in stages, as well as the number of cycles. In order to get a visible result, there should be at least three workouts per week for a duration of 30 minutes or more.
There is a lot of discussion about the compatibility of physical activity and breastfeeding. When wondering what exercises can be done after childbirth, young mothers sometimes hear that it is better not to be zealous with exercises, as breast milk can “burn out” from this or change in taste due to lactic acid released into the blood. Regular fitness, swimming or other exercises cannot lead to such a result, for such changes to occur, you need to train almost to the point of exhaustion. If there is a feeling that lactation after training is getting smaller, you just need to reconsider your drinking regimen. It is possible that during training the body loses more fluid, so you should drink not only after exercise, but also during their course.
How to exercise in a new way of life
It is good if it is possible to leave the baby with grandmothers or with a nanny, although if breastfeeding is available, even with such assistants, it is difficult to leave home for a long period of time. If the care of the child lies entirely with the mother, there is no time for a gym or a swimming pool. Therefore, to bring the figure into shape, you will have to select classes that do not require special simulators and allow you to perform exercises without leaving the child. These can be all the same yoga or Pilates, a variety of aerobic exercises for video programs, banal exercises. It does not hurt to find out whether it is possible to twist the hoop after childbirth, if the state of health allows it. But the most effective "simulator" for the mother in the period after childbirth can be a stroller with a child. If you introduce a rule to walk for at least two hours twice a day, then even with a simple walking at a measured pace, you can use at least 1000 calories during this period. If the movements are intense, then the calorie consumption will increase. Some mothers practice lifting with a stroller, acting as a weighting agent, uphill. It requires a lot of effort compared to walking on a flat road. Combining such activities with proper nutrition, getting rid of excess weight is not difficult. Not only the extra pounds gained during pregnancy go away, the muscles of the legs also tighten, the silhouette becomes more toned. Particularly active mothers manage to combine walking with a child with rollerblading, although this requires a fairly flat road and a free or spacious park, since rolling a stroller on skates along a narrow sidewalk is not very convenient and not safe.
What other exercises can you do with your child?
In general, sports after childbirth, when to start doing which - it's up to each mother herself, can be accessible even with a baby in her arms. To do this, it is enough to put it next to you on the mat and perform body lifts, squats, lunges, leg swings. Lying on your back, you can use the baby himself as a "weighting agent". The mother will have the opportunity to train the muscles of the hands, and the child will develop the vestibular apparatus, train coordination of movements and just have fun. In the first months of life, when the baby spends most of the day in a dream, classes can be combined with these periods. Finding half an hour a day for yourself is quite realistic, and even such a short period of time allotted for exercise will certainly give results with regular exercises.
It is quite different from what a woman used to do before them. It should be as calm as possible, not harsh. The best option when you can start exercising is listening to yourself and the recommendations of the observing doctor.
When can you start exercising
The start date of sports activities after each woman has her own. It depends on many different factors. Of great importance is the fact whether the young mother went in for sports at the time. In addition, if she is a professional athlete, start training later and earlier.
Physicians have their own view on this issue. So, for example, if the birth was natural, and the postpartum and recovery are going well, doctors can give the go-ahead for training in 5-6 weeks. If it was, 8 weeks are allotted for recovery.
When deciding on training after childbirth, you should carefully listen to yourself. Be sure to focus on your well-being. If you are unwell, it is better to postpone classes for an indefinite period.
It is also a very important point about what sports you can do and what not. For example, it is better to postpone going to the gym, because. it is not recommended to lift weights and carry out other complex loads.
It is better to start with cardio training, especially since they can be easily combined with taking care of the baby. So, even a simple walk turns into almost aerobics. True, provided that you walk with a stroller, and not sit on a bench. Moreover, you can change the pace and rhythm of the walk - a little faster and slower.
You can connect and run. However, again, be sure to focus on your well-being. Movement should not cause you any discomfort. Remember that sports after childbirth are only useful if they are fun.
Sometimes young mothers experience bleeding after physical exertion. In this case, you must immediately stop all activity and consult a doctor.
Advantages and disadvantages of exercising after childbirth
There are more pros from exercising after childbirth than cons. Firstly, the figure comes in order, which is quite important for a young mother.
Secondly, even during a simple jog, endorphins are produced in the body of a woman, which are also called the hormones of happiness or pleasure. As a result, the woman's mood improves markedly and she is less prone to postpartum depression.
Recovery of the body after childbirth with regular exercise is much faster. After all, the fabrics are more elastic and prepared.
It is not necessary to look for assistants with whom you can leave the baby during classes. Modern coaches and systems mean that a young mother can play sports together. So, there are whole areas that are gaining more and more popularity - yoga with a baby, Pilates, etc.
Of the minuses, one can name the fact that if it is too intense, the taste of milk may change, and the child will refuse to breastfeed. Correcting this is quite simple - less tension and more light movements.
The question of how long after giving birth you can tighten your figure and go in for sports is of interest to many young mothers. Let's try to understand this and consider the basics of the body after the birth of the baby.
When can I start exercising after giving birth?
Western experts in the postpartum recovery of women claim that almost a week after the baby is born, the mother can start gymnastic exercises. They are performed at a slow pace, similar to how sutra exercises are usually done.
However, as for when you can start playing sports after childbirth, doctors usually call a period of 4-5 months - that is how much time it takes to recover. But this does not mean at all that after a given time a woman can start classes, because. without fail, before this, you must consult a doctor.
What should be considered when playing sports after the birth of a child?
The main rule when restoring physical form after childbirth is gradualness. To begin with, as professionals say, the body needs to be “awakened”, because. the body is in a weakened, depressed state.
It is recommended to start with an increase in physical activity. It turns out that for many young mothers, even this is difficult to do, because. many experience psychological discomfort, depression. Therefore, for a start, it will be enough that the young mother starts her classes with normal walking - walking in the fresh air is especially useful.
What sports are allowed after childbirth?
Having figured out when you can start exercising after childbirth, let's talk about which of its types are preferable for women who have recently become mothers.
First of all, you need to pay attention to swimming. This type will not only strengthen the ligamentous apparatus, but also increase the overall tone of the muscle fibers of almost all muscle groups. Also, physical exercises performed in water reduce the load on the spine, which is important for women after childbirth.
Gymnastics is also a great way to tone up your figure. The complex of such exercises, as a rule, includes slopes, stretching, exercises for the muscles of the chest, rotation of the pelvis, walking on toes and heels.
An increasing trend among young mothers is receiving such a direction as. Such classes are aimed at relaxation, relaxation and uniform dosing of physical activity on the female body.
What sports are prohibited after childbirth?
Also, classes on power simulators, especially exercises on the press, are contraindicated. The thing is that an excessive load on the abdominal muscles can adversely affect the condition just 
restored reproductive system. As a result of such physical activities, in some cases, uterine bleeding may develop.
Considering all of the above, it is necessary to remind once again that it is only a doctor after examining a woman who can say exactly when you can start playing sports after childbirth. Therefore, without fail, before starting physical exercises, be sure to visit a doctor.
Of course, the period of pregnancy is the happiest in the life of every woman. But it was at this time that the vast majority of ladies are gaining extra pounds. There is even such a stereotype that if you decide to have a baby, you can say goodbye to your figure. This opinion is so old that many women have already been able to reverse it. Each mom just needs to return to “her” previous form, and fitness after childbirth will help her with this. That is what this article will be about.
Restoration of the figure after childbirth
It is simply necessary to restore your former. Firstly, if you like yourself, you will be in a good mood, therefore, the baby will be fine. Secondly, after the sport you will feel a surge of strength. Moms who engage in regular physical activity look more active and energetic. Those who already love sports know that a good workout is like a breath of fresh air. Don't believe? Then try fitness classes after childbirth.
It is necessary to restore the figure after childbirth on all fronts, and not just with the help of sports.
First of all, you need to normalize the weight, and this can be done with the help of the right diet. Of course, during the period of breastfeeding, you will have to forget about all kinds of diets that you were previously on, they are generally inappropriate during this period. Not only are you still not fully strengthened after giving birth, but diets will also deprive you and your baby of nutrients.
We change the diet
The first step on the way to the former figure is to reconsider your diet. Surely, if you are breastfeeding, you already adhere to certain rules of nutrition. Indeed, during lactation, smoked products, fat content, carbonated drinks, products with artificial colors and preservatives are not recommended. If you haven’t eaten all this for a long time, you can say that half the battle is done. It is worth adding a few nuances:
- You should eat small meals 5 times a day. If between meals you are hungry, eat some fruit or drink a glass of kefir.
- Avoid sweet, salty and starchy foods. These are the three main enemies of the ideal figure.
- Drink more fluids. Normally, a person needs about 2 liters of water per day. The lack provokes a decrease in metabolism, therefore, calories are not consumed. In addition, 90% of breast milk consists of liquid, so it is simply necessary to drink clean water during lactation.
Lastly, healthy sleep also affects metabolism. When your baby is sleeping, and you let yourself sleep, and dust and debris will not go anywhere.
When can I exercise after giving birth?
Many women who have decided to regain their former figure are concerned about the question: “How long after giving birth can I do fitness?”. First of all, take your time to run to the gym on the third day or after discharge. It is worth noting right away that it will not work to lose weight quickly after the birth of a baby. Still, for nine months you have been accumulating these extra pounds. In addition, a sharp weight loss can play a cruel joke, your breast milk may disappear. Therefore, gradualism is important in this matter.
Usually, doctors recommend starting sports training 5-6 weeks after giving birth. This is only if the birth took place naturally without any complications. And then you should not immediately start intensive training. If you were engaged in fitness before pregnancy and during it, then it will not be difficult for you to return to your usual sports mode after childbirth.
There is another important point why you can not immediately start active training. The fact is that if during lactation a mother is engaged in intense strength exercises, then she releases lactic acid, which spoils the taste of the mother's "delicacy". That is, the baby can simply refuse the breast. Therefore, do not rush to exhaust yourself with sports. And if you want to feed the baby further, then it is better to give preference to Pilates or yoga. Such fitness after childbirth will definitely not bring harm.
Sports after cesarean
Special attention should be paid to the case when childbirth took place by caesarean section. Returning to training will be more difficult. In addition, there are special programs - fitness for caesarean section, but they can only be started after consultation and permission from the doctor. Usually, a woman is allowed to return to training only after the wound has healed to eliminate the risk of infection and rupture of the stitches. As a rule, this requires at least 8 weeks.
Preparation first
Your body has been resting from physical activity for nine months, so you should not immediately grab barbells and dumbbells. You need to start exercising gradually, increasing the load over time. If you don't have the opportunity to leave the child to the nanny or grandmother to go to the gym, it doesn't matter. You can arrange fitness after the benefit of this, there are many video courses. In addition, daily walks with the baby are also considered a kind of exercise. Walking burns calories. So do not sit on a bench, but walk, walk and walk again.
There are exercises that you can do immediately upon returning from the hospital. After them, it will be much easier for you to start more intense workouts. So, these are:
- Kegel exercise. It is necessary to restore the elasticity of the pelvic muscles.
- Breathing exercises
- Fitball exercises. You can deal with this inventory on a daily basis. For example, while breastfeeding, you can sit on a fitball and perform circular motions of the pelvis.
Combining baby care with fitness
Many mothers refuse to play sports, referring to the fact that they spend all their time caring for the baby. We will reveal a secret for them: these two activities can be successfully combined. The easiest option, which we have already mentioned, is walking. With kids, you need to be in the fresh air every day, so let it become useful for you. For example, while walking, you can perform various movements, go slowly, then faster, on tiptoe. All you need is 40 minutes, and 300 kilocalories are gone.
Each mother does not sit and lie on the couch, she moves around the apartment, doing household chores. So walking can be replaced by energetic dancing. By the way, yoga is ideally combined with caring for the baby. And it is not necessary to perform complex asanas, it is enough to learn a few simple poses.
Top Best Postpartum Fitness Programs
We offer you the top of the best and most effective home workouts that you can do while your baby is sleeping:
1. fitness after childbirth
Perhaps this is the most popular program for young mothers, as it is affordable and gentle. Even if you didn’t do sports before pregnancy, this video course will be on your shoulder. Cindy Crawford created a program with a smooth increase in load, that is, you first start exercising for 10 minutes a day for 14 days, then another 15 minutes are added and so on until a full workout.
2. Tracey Anderson: Post Pregnancy
Tracy created the program based on her personal experience. This video course is more advanced and may not be suitable for beginners. The set of exercises is designed for 50 minutes, and this is a fairly strong load, so you can divide it into two sets. The program has a lot of exercises for the press.
3. Hot Body Healthy Mommy
This is a new program from the famous Jillian Michaels. The set of exercises is designed for beginners and for those who have only recently recovered from childbirth. It consists of 3 workouts for different parts of the body.
Cosmetic procedures for young mothers
Now you know what fitness means after childbirth, after how much you can start exercising and which exercises are better to do and which are not. In combination with sports, cosmetic manipulations will help to restore the figure to fit. Here are some procedures that can be recommended to a new mother:
- Home peeling. To improve the relief of the skin, give it smoothness and elasticity, you need to use a scrub twice a week.
- Self-massage. Several times a week, you can massage yourself with special anti-cellulite creams.
- Electrical stimulation. Suitable for nursing mothers. This is a hardware procedure in which the lower layers of the muscles are affected. That is, it is an alternative to exercise.
- Mesotherapy. Alas, this method is not suitable for nursing mothers. But if you are not breastfeeding, then you can use the mesotherapy procedure, which is aimed at burning fat and tightening the skin.
- Also at home, you can make wraps with different compositions. Not recommended during lactation.
The fact that fitness after childbirth is important and necessary is obvious. But here's how to do it so as not to harm either yourself or the baby ?! You need to follow a few rules and recommendations:
- If possible, it is better to hire a personal trainer who will tell you in detail what fitness after childbirth is, when to start exercising and what exercises you can do.
- If you work out at home on your own, then develop a program for yourself so that it involves all muscle groups.
- Don't do all the exercises in one set. You can distribute them throughout the day. For example, while the baby is sleeping.
- Start exercising only after feeding and an hour before.
- Do not neglect wearing a postpartum bandage. It is able to support the abdominal muscles and will not allow the skin to sag.
- For the sake of a beautiful figure, you should not give up breastfeeding. After all, this is an important nutrition for the baby. In addition, the production of breast milk takes 300 kcal.
- You need to do it regularly 3-5 times a week for 30-60 minutes.
Conclusion
And in conclusion, it is worth saying that fitness after childbirth is necessary for every woman. No one to leave the child with to go to the gym?! This is not a problem, study at home, there would be a desire. But remember that the most important thing is health, do not overexert yourself, because you already have a lot of trouble with the baby. Stay beautiful!
