Pelvic floor muscle training is recommended for all women.
During pregnancy, your belly has been severely tested. Rest assured with some good reflexes and perineal adapted, it is possible to regain a flat stomach fast.
Throughout pregnancy and childbirth, the perineum (set of muscles that support various organs such as the vagina, bladder and rectum) is very heavily used. It is therefore essential to help him regain his original tone, to avoid later problems such as urinary leakage or "prolapse" (genital prolapse). Before working on the abs to regain a flat stomach after pregnancy, so it is essential to strengthen this muscle: this is called pelvic floor muscle training. It is recommended for all women.
Perineal rehabilitation consists of several sessions with a midwife or a physiotherapist, over a period of about one month (10 sessions are reimbursed by Social Security). These will be prescribed by your doctor or gynecologist during the postnatal visit, which takes place six weeks after birth. Pending the visit, and the accurate assessment of the status of your perineum, it is recommended not to make the effort that can hire this muscle (heavy lifting, playing sports, etc..).
Sessions of pelvic floor muscle training, several methods are used: vaginal, vaginal probe electrostimulation, abdominal work ... The pelvic floor muscle training is tailored to each according to its mode of delivery, the weight of her baby, employment or non forceps, of family risk factors ...
Before resuming sport, whatever it is, it is advisable to wait six weeks after childbirth: when postnatal visit, your doctor will discuss with you, and give you the green light or not the resumption of sports activities. Obviously, you should start with some violent activities and which do not require too much effort, like walking, yoga or swimming.
Once the pelvic floor rehabilitation is complete, you can consider resuming your workouts or your tennis dance classes, always smooth, of course! For running, by cons, wait another few months. In all cases, please have the green light from your midwife or your physiotherapist. And remember to adjust the number and duration of your workouts based on your feelings and your state: Forcing, you may need some time to regain your pre-pregnancy level!
There is no secret: to regain a flat stomach after pregnancy, you have to make abs. But beware, once again, no question to begin before the end of the pelvic floor muscle training (if you have given birth by natural means). Ask the prior approval from your midwife or obstetrician.
Here are two easy exercises to do at first:
• Lie on your back, legs straight. Lift slightly and pretend you are pedaling. The floor exercise is interesting because it allows to reduce pressure on the perineum.
• On all fours, knees and hands on the floor, hold your stomach in and hold for as long as possible. Release and repeat.
The first few days, go ahead smoothly and gradually increase the duration and intensity of your exercises. Most important to get real results and regain a flat stomach is to practice regularly.