How to remove belly after childbirth
With the advent of a baby in between household chores, almost any woman thinks about how to bring her figure back to its previous good shape. Most often, the problem is how to remove the belly after childbirth and get rid of extra pounds at the same time.
Features of the female physique
According to many women, it is possible to quickly remove the belly after childbirth only as a result of a very strict diet and proper nutrition. However, at the same time they forget that in each body the body fat can be different. In addition, it can be located throughout the body in an unequal amount. So, often there are women with a large belly, hips or buttocks.
Looking at the numbers, we can say that a healthy woman should have no more than 24% fat. It will be more difficult to reduce this indicator with age, which means it will be more difficult to remove a sagging belly after childbirth. It should be remembered that too low a body fat content (less than 13%) can seriously undermine the health and metabolic processes of the whole body.
The concern about how to remove the belly after childbirth arises because during pregnancy most of the fat accumulates on the belly. Its main task is to protect the fruit from environmental influences. The negative feature of fat is that after childbirth it does not disappear anywhere from the body, unlike sagging muscles, which eventually restore their previous tone.
If you want to remove a sagging belly after childbirth after childbirth and make it attractively flat, you need to turn your attention to a set of special exercises that will help strengthen the abdominal muscles.
How to remove the stomach after childbirth: strengthening the abdominal muscles
Small belly fat, as well as strong abdominal muscles will never make you worry about how to remove your belly after childbirth. To pump up a similar muscle group, you need to know that exercises for the abdomen after childbirth are divided into 4 types:
- Leg movements (lifting, crossing, bending, etc.) will help to strengthen the lower region of the press, which must be performed with a stationary body;
- It is possible to strengthen the tone of the upper part of the press due to the work of the body (turns, tilts). At the same time, the legs should remain motionless;
- It is necessary to engage almost all the muscles of the press with simultaneous movements of the legs and trunk;
- To pump up the oblique muscles of the abdomen, cross movements of the legs and trunk should be performed.
It will only be possible to achieve that the exercises for the abdomen after childbirth will become very effective if, when performing bending or raising your legs, you raise the pelvis with them. This should be done for the reason that the abdominal muscles are equally attached to both the ribs and the pelvis.
First classes after childbirth
Immediately after the natural birth of the baby, do not rush to quickly remove the abdomen after childbirth, because this can cause irreparable harm to the not yet restored maternal body (divergence of sutures, vaginal prolapse). This can be done only after 1.5-2.5 months. Until the time when the child is 2 months old, the task of the mother is to reduce the calorie content of food consumed, but at the same time consume all the necessary vitamins and minerals necessary for the growing body. Limit the consumption of salty, fried and fatty foods, which in the end will only positively affect the quality of breast milk.
How to achieve a flat stomach after childbirth
After waiting 8 weeks after the birth of the baby, you can start physical activity that will help to achieve the appearance of a flat stomach after childbirth. Today, there are several effective ways to fulfill this cherished dream. Each woman has the right to choose the option that suits her or skillfully combine several methods with each other.
First of all, pay attention to shaping. Classes are held in special clubs under the guidance of a professional trainer. The set of exercises offered here resembles aerobics or athletic gymnastics, so it can develop and strengthen all muscle groups on the body at once.
In the event that a mother does not have enough free time and cannot be away from home for a long time, so that, with the help of strangers, quickly remove her stomach after childbirth, she will like exercises that can be performed at home. In order to see a flat stomach in the mirror after childbirth after a short period of time, you must adhere to some recommendations:
- Start with a light warm-up (dancing or jumping rope) and stretching;
- Do the exercises efficiently, giving all your best at the same time 100%;
- Do not immediately load your body with many approaches. Start small and gradually work to the maximum;
- Exercise should be accompanied by correct breathing. It is necessary that the press always remains tense;
- Do not eat immediately after exercise or 60 minutes before.
If you are seriously thinking about how to remove your belly after childbirth, start exercising at least 3 times a week. It is best if one exercise follows another, gradually involving all abdominal groups. At the end of such a workout, the press will burn, and in the end you will be satisfied with your new figure.
Exercises for the abdomen after childbirth
- Standing straight, bring your legs together. Sit down and push your buttocks strongly back, bend over and put your hands on your hips (do not lift your heels off the floor). While doing this, take a deep breath and inflate your belly. Straighten up and raise your arms up. Exhale and draw in your stomach as much as possible.
- Lie on your back and clasp your hands behind your head. Exhaling, draw in your stomach, lift your shoulder blades and bend your legs (knees should reach your chest, and heels should reach your buttocks). After that, spread your legs and straighten them one by one, while keeping them in weight.
-
Lie on your side and bend your legs slightly. While lifting your shoulder blades and knees, try to reach your heels with your hands. Then leave your knees to one side and move your hands to the other. These twists will strengthen the lateral abdominal area.
Effective exercises for the abdomen after childbirth - Lie on your back, bend your legs and do not lift them off the floor. With your legs apart, exhale and lift your pelvis to the maximum height. Pulling in your stomach, try to straighten one and the other leg. The buttocks should be relaxed.
- Lying on your back, bring your knees to your chest and spread your arms, pressing them to the floor with your palms. Turning your hips slightly to the side, lift your buttocks without lowering your legs to the floor.
- Sitting on the edge of a hard sofa, lie on your back and clasp your hands over your head. Bend your legs and bring them closer to your stomach. Straighten your legs, keeping them in weight. In this case, the knees can be pulled apart.
Also, remember to draw in and out your stomach as you inhale and exhale when you are just sitting or riding in a vehicle. While showering daily, direct the stream of cool water to your stomach.
By adhering to the above recommendations, you will get a really beautiful belly in 8 weeks. Do not forget that it will only be flat if you regularly perform the appropriate exercises to strengthen the abdominal press.
Found a mistake in the text? Select it and press Ctrl + Enter.
