The fitness after birth is essential to reconnect with your body, tone your body and you forge an iron will.
After delivery, obviously no place to resume physical activity. However, some breathing exercises Why to allow smooth abs and can be performed about three weeks after delivery. Once the pelvic floor rehabilitation is complete, you can tackle more tonic exercises. Do not start movements to tone the bust when your breasts are less painful. Why to those for butt and back can be made one or two months after the birth of baby according to your fitness.
Considering that it takes about 3 to 6 months after childbirth to recover its pre-pregnancy figure.
Anyway, do not do violence to your body and take the advice of your gynecologist before starting this club. Perform at least 20 minutes of exercise a day, at 2 to 3 sets of 20.
Why to Belly
Movement 1
Position yourself on all fours, back straight, legs slightly apart, hands resting on the ground. Contract your abdominals as you exhale fully and tilt the pelvis to the back round. You should feel a sensation of contraction below and on either side of the navel.
Movement 2
Lie on your back. Resting on your legs bent, you need to keep the pool record. Draw your stomach and exhale slowly tightening the abs voluntarily. You should feel the sensation of contraction of the lower abdominals.
Movement 3
Put yourself on all fours, stomach pulled, legs slightly apart, hands resting on the ground. Raise the chest while breathing fully tightening the abs. Securely attach your pond, it should not move when you get up.
The lower back Stretch
Movement 4
Place your knees, legs slightly apart and buttocks must stay as close to the ground throughout the year. Go get ahead with your hands and then back to pushing the ground.
Strengthen the glutes
Movement 5
Squatting, heels off the ground and arms outstretched in front of you, get off your buttocks as close to the ground. Reassemble by stretching out the back. Lower slowly.
Movement 6
Lie on your side, take on an elbow support. Put your feet flexed and tighten with your pelvis. Lift the leg and make small movements of rapid rotation. The leg should remain taut. Then change the side.
Tone the bust
Movement 7
Stand facing a wall, legs slightly bent. Push the wall of your hands.
Movement 8
Put yourself on all fours, arms straight and back straight. Your hands should be in line with shoulders, your thighs at an angle of the pelvis. Bend your arms and go down until the chin touches the floor, then go back.
During these exercises, be especially attentive to your breathing: air inflate your belly and exhale while digging the belly. The movement always starts on time to expiration. Good gym!