A WELLNESS HARMONY


 1. The exercises are a must

It is now recognized and proven weight loss in a harmonious and sustainable diet and exercise must go hand in hand. Free diet gymnastics only serves to remove water and muscle. Fats, they are burned thanks to the increased heart rate, ie by performing cardiovascular exercises like walking, running, tennis, swimming (or use equipment that found in the gymnasium).

A young mother must also not neglect the work of muscles necessary after the melting and muscle weakness during pregnancy: floor exercise, work on machinery room, etc..)

2. When to start?

After delivery, the ligaments of the body will five to six months to regain their tone. It is therefore dangerous to undertake a sports program too quickly! It should also know that young mothers do not generally arrive at a true fitness weight loss at the end of six or seven months after delivery.



To help you find below a small calendar that allows you to resume physical activity safely:

- When finished bleeding: Walking, Swimming Sweet

- After six weeks: Perineal rehabilitation (once past the postnatal visit)

- Once the pelvic floor toned abdominals

- After four months: Cardiovascular exercise indoors or outdoors (tennis, competitive swimming, cycling) than running (not one year before and not after three deliveries)

Good results considering that only get to play sports at least twice a week for an hour per session (providing for a quarter of an hour to warm up before the meeting and stretching to complete ). This may be a tall order for a young mother overwhelmed ... and that requires the other great personal discipline. It will therefore be useful to give foreign aid. It would be best to take gym classes or to enroll in a club. The ideal would be to pair with a friend who also wants to regain his form, to share the cost of babysitting and encourage each other.

 FIND A FLAT STOMACH

  The first perineal

It is imperative to strengthen the pelvic floor first before starting any abdominal exercise. Otherwise, the abdominal muscles may push the viscera downward and eventually cause a problem of prolapse (when the uterus, bladder or bowel falling down to the vagina).

To regain a flat stomach you should:

Do not gain too much weight during pregnancy (doctors agree on average 12 kg, depending on the morphology of each woman).
Regain its normal weight after delivery
Maintain good posture
Performing abdominal exercises daily. (Mostly transverse muscle contractions).

A few tips:

Start with the floor exercises that seek less the perineum (in the case of a caesarean section do not practice these exercises on the ground during the first eight months).

Work primarily the muscles of the "belt" in the early days, then the internal muscles of the thighs (the "groin") tightening, for example, a tennis ball between your knees, then the deep abdominal muscles and the rise of diaphragm.

Avoid working the "grand rights" (the two vertical strips of muscle that lie on either side of the abdomen and which diverge from one or two fingers during pregnancy) before they are fully "reassembled" - therefore avoided pedaling, beats, and any exercise that requires lifting both legs simultaneously from lying down on the ground.

 The diastasis recti:

In some cases (large baby, twins, pregnancy intervals), the muscles called "grand rights" were solicited and so are so weakened that they will close more after delivery, no longer protecting the viscera. This is what is called a "diastasis". If you feel your abdominal muscles are still low especially several months after delivery, you can do the following test:

lying on the floor, knees bent, raise your head and shoulders about 15 cm. With one hand, press the middle of the abdomen and contracted. If you feel a difference of more than two fingers between the two muscle strips, a medical consultation is necessary. The doctor will prescribe physical therapy or specialized, in extreme cases, surgery.