Gloss is full of photos of stars, who manage to quickly return to an excellent form and look amazing right after birth. On their example, more and more young mothers realize that childbirth is not the end of life, but its next stage. Natalia Kuzmich, a fitness trainer, told us about her recovery experience after cesarean and formulated 10 rules, following which you can cleanse yourself without health damage after giving birth.
No. 1. Do not hurry.
For medical reasons, it is not necessary to start training and physical activity, if not 8 weeks after cesarean section. This period is needed not only for healing sutures, but also for restoring the body after pregnancy and childbirth. Also, after 8 weeks, be sure to show your gynecologist, who will determine whether your body is ready for physical exertion, exclude the possibility of complications and discuss with you individual characteristics and contraindications. And only after that you can start studying.
No. 2. Exercise wisely.
At the very beginning of the road to talk about the super-figure and the relief early. The first 2-3 months will go to strengthen the muscles, restore the general tone, prepare the cardiovascular system for exercise. At this stage, we set up food, build systematic lessons from a set of basic basic exercises into our own regime and form a habit. To grab on huge weights, to squat 500 times, to starve, to exhaust yourself with trainings it is impossible.
No. 3. Choose the best exercises.
If the doctor has given the go-ahead, you need to start with the basic basic exercises, such as sit-ups, lunges, push-ups, pull-ups on the bar if there is one. Try to engage in an average tempo. When it becomes easy, you can add a few more exercises or take dumbbells. It is important not to perform the exercises until exhaustion. Load should be tangible, but not limiting.
Warm-up (walk in place, step aside or 10 minutes of any cardio on the simulator).
Squats with a wide setting of the legs 3 sets of 10-15 times Push-ups from the floor with a wide setting of the hands (those who breastfeed perform with a narrow setting of the hands) 3 sets of 5-15 times Dips 3 sets of 15 times on each leg.
Twisting on the press 3 sets of 10-30 times Plank 3 approaches from 30 seconds.
Push-ups from the stool 3 sets of 10-15 times Hitching, stretching.
By the way, fitball, which is likely to have every young mother, in training is simply indispensable.
No. 4. Do not shirk and do not overdo it..
Try to practice three times a week for 30-50 minutes. With a small child to find this time is not difficult, use for this day baby's sleep. In my case, it was a period from 6 to 9 pm, after the child fell asleep, it was the ideal time to spend it on yourself.
№ 5. Pain is a bad sign.
Any painful sensations: in the field of a seam, in a loin, in knee joints - a serious occasion for additional consultation with the expert. In this period, it's more important than ever to pay attention to your health, otherwise everything can end with the fact that absolutely all training will be closed to you.
No. 6. Connect cardio.
Supplement training can always be practicing on an exercise bike or ellipse without resistance pedals, walking along a treadmill into a small hill (5-15 degrees), swimming in the pool and aqua aerobics. Calories are spent more actively during cardio training, and fat is burned faster.
№ 7. Muscles of the press connect to training slowly.
Exercises on the press I recommend doing with caution, especially at the initial stage. It is important to understand that the cesarean section is a cavitary operation, in which two incisions are made: the abdominal wall (skin, fat and connective tissues) and the uterus. The abdominal muscles are not cut, they move apart, this allows them to begin to reasonably train.
No. 8. Caution! Diastasis.
To properly choose exercises on the muscles of the press, make sure that you do not have symptoms of diastase (divergence) of the rectus abdominis muscles. Because in the presence of diastase, the usual twisting on the press and the bar can not be done, but you can only exercise the vacuum and the reverse bar. You can check the diastase yourself. Lying on your back, raise your head, without straining your shoulders. With your fingertips, gently press down on the abdomen slightly above the navel. With diastase both visually and to the touch, you determine the "failure" under the skin. Divergence of muscles can be 2-3 fingers wide and larger. It should be noted that this test should be carried out not earlier than two months after childbirth.
No. 9. Flat stomach - this is real.
There is an opinion that after cesarean is no longer to achieve a flat stomach, and fat pad can not be removed by any exercises, but only by liposuction and plasty. Girls, this is a myth! Remove the tummy with the help of sports and nutrition can be 100%, but only if there is no strong diastasis and there are no obvious stretch marks that prevent the skin on the abdomen from contracting normally. With fatty ridges you can fight with nutrition and sport, here the question is only in time and patience. By the way, in this case it is necessary to take into account your type of figure. With the figure "pear" to achieve a flat stomach is faster, but the girls with the figure "apple" will need a little more time to bring the stomach in order.
№ 10. Picking up the pace.
If you do everything right, then after 2-3 months of load, you can gradually increase. Add more exercises, add weight to the weights (dumbbells), add 2-3 cardio workouts on vacant days - all the same ellipse, exercise bike or treadmill, and even walk fast in 40 minutes. And here you can already wait in 2-3 months for good results. But I can from my own experience say that six months is a time for which you can transform your figure beyond recognition.
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