How To Build The Press After Giving Birth | Sports And Fitness

 

 

Sports And Fitness

How to build the press after giving birth

During pregnancy, a woman typically gains of 10 to 26 kg. This is a natural process, the need to develop child. After the baby's born again every mother wants to have a taut and toned abdomen. How to recover lost form and pump up the press after giving birth?

How to build the press after giving birth

Instruction how to pump up the press after giving birth

Step 1:

The process of restoring the figure after giving birth can take a long time, but you can not start an intense exercises immediately. The first workout for the abdominal muscles are possible from the fourth month after birth.

Step 2:

Classes begin with warm-up, two-minute walk, alternating slow 1 minute and 1 minute brisk pace. Then move on to the basic exercises.

Step 3:

Lie on your back, bend your knees, feet together. Relax your stomach muscles and press your lower back to the floor. Pull the belly and hold it in this position as you can without holding the breath. Then loosen the muscle tension, Repeat.

Step 4:

Lying on his right side with a support on the forearm with his left hand rest against the floor and lift your pelvis. Hold this position for 20 seconds. Perform 3 series for each side with a 30-second pause.

Step 5:

Lying on your back, press your chin to your chest, bend your knees to 45 degrees, lift your feet up, put your hands behind your head, elbows on his knees rest against. Without moving, push your elbows on knees, elbows and knees on for 20 seconds.

Step 6:

Lie on your back, put his hands under the buttocks, lift and stretch your legs. On the exhale, tighten your abdominal muscles and lift your buttocks off the floor, feet drag on the ceiling. Perform 4 sets of 10-15 climbs. If you are too hard, do the exercise by pulling your knees to your chest.

Step 7:

Lying on his right side, lean on the forearm, left hand rest against the floor. Lift your upper body. Return to starting position and start again. Perform 4 sets of 15-20 movements for each side.

Step 8:

Lie on your back, keep his feet perpendicular to the floor, knees slightly bent, hands behind his head. On the exhale, tighten your abdominal muscles to lift your pelvis and lift the upper torso toward the knees. Perform 4 sets of 15-20 movements.

Step 9:

Make the slopes: get up on all fours, her knees on the floor, cross your legs. Hands rest against the floor, the back remains straight. Bend your hands, falling to the floor, then straighten arms. Repeat 8 times.

Step 10:

Begin training with simple exercises, turning to the more complex a month or two after the start of training. Perform complex 2-3 times a week.