This guide gives useful tips and exercises on how to get slim, fit and attractive again after giving birth or pregnancy. Use these exercises to get a beautiful figure again.
Slim after childbirth & pregnancy
Slim even after giving birth. Every woman would like to become slim and attractive again as soon as possible after her pregnancy, childbirth or delivery. Have a good figure, do not keep a flabby stomach and do not suffer from lower back or back pain. The ugly stretch marks should also go away if possible.
The following exercises should help to make these wishes come true. Every healthy woman can and should make it up again slim to become. In the case of perineal ruptures, perineal cuts and surgical deliveries, gymnastics should only be carried out under professional guidance. You can begin at least 24 hours and at the latest 48 hours after delivery.
In the first few days, the exercises are easy and above all stimulate the metabolism. In the following days, the heavily used pelvic floor and abdominal muscles are strengthened. In order not to overstrain them, but to stress them sensibly, the exercises are put together in such a way that something new is added every day and the old is repeated. The metabolism-stimulating exercises can be omitted as soon as you get up all day. After 6 days you have an exercise program that must be practiced for at least 6 weeks in order to achieve the desired strengthening of the muscles.
Women who do not give birth at home do similar exercises with guidance during their hospital stay. They should also continue to exercise regularly at home. These women start doing the 6th day exercises right away. Exercise is done in bed, in a well-ventilated room, preferably after breastfeeding.
The gymnastics is divided into 3 exercise groups:
- Stimulation of the metabolism
- Strengthening the pelvic floor
- Strengthening the abdominal muscles
The starting position is always the supine position, each exercise should be repeated three times, unless otherwise stated.
Metabolic exercises
Duration 1 to 2 minutes, fast pace
a) Legs straight, arms lifted, fingers tightly closed and opened again (8 to 10 times), then move the hands up and down in the wrist and circle (8 to 10 times).
b) Bend and straighten the elbow joint, when bending the fingers touch the shoulder, when straightening the palms of the hands point towards you.
c) Toes claw in and straighten, then move the feet up and down in the ankle, with each other, against each other and circle (8 to 10 times).
Pelvic floor exercises
a) Legs straight, tight buttocks and abdominal muscles. Hold tension for 2 seconds and slowly let go.
b) Squat your legs, tighten your buttocks and abdominal muscles again, then press your thighs together, keep tension and let them go.
c) Squat down your legs, place your arms diagonally next to your body, tense your muscles again, lift your buttocks off the surface and put them down. The muscles are only relaxed on the surface. The buttocks are placed once in the middle, then far to the right and left.
Abdominal exercises
a) Raise your head and pull your feet up, while intensely tensing the abdominal muscles.
b) Bend your upper body to the right or left while remaining on the surface.
c) In this and the following exercises, the hands are folded behind the neck. Bend both legs, stretch them and slowly lie down.
d) Lift both legs slightly stretched from the surface and place them to the right or left.
e) Cycling - alternately bend and straighten the legs - perform the movements first quickly and then slowly.
f) Left hand on the neck, right arm lies next to the body. Bring your left elbow to your right knee, straighten your upper body and bend your right leg, then vice versa, right arm, left leg.
g) Pull the left or right leg to your chest, grasp the lower leg with both hands, the other leg remains stretched on the surface, come up to the seat, stretch out and fall back again.
The sensible increase in grammar school, spread over the individual days, looks like this: You start, as already mentioned, on the 2nd day after the birth.
2nd day: Metabolic exercises a), b), c).
3rd day: The exercises from day 2 are repeated, plus pelvic floor exercises a) and abdominal muscle exercises a), b).
4th day: All exercises from the previous days are repeated, plus pelvic floor exercises b) and abdominal muscle exercises c), d).
5th day: The metabolic exercises can now be omitted, but all other exercises from the previous days are repeated, plus pelvic floor exercises c) and abdominal muscle exercises e).
Day 6: All exercises from day 5 are repeated, plus abdominal muscle exercises f), g).
The exercise program for the 6th day is also the workload for the following days. Daily and persevering is now practiced and gymnastics on every following day. Since most women stand up from the 7th day onwards, the first two exercises of the abdominal muscles exercises can be omitted, but the respective daily program can be completed with the following exercises while standing in straddle position:
1. Fold your hands over your head, swing your upper body forward and stretch your hands far back through your straddled legs, so-called wood chopping exercise, then straighten up again.
2. Hold up both arms, shift your weight to the right leg, perform 3 swings of the torso with the knee flexing to the right, then shift the weight to the left and swing 3 times over the left leg.
Over the next few weeks and months, in consultation with your doctor, you should begin light jogging. This tightens theirs in the long run Orange peel and gradually leaves her Stretch marks or. Pregnancy scars disappear. There is also another Tightening of the figure light, health-oriented strength training makes a lot of sense.
