Some young women in postpartumperiod, especially nursing or after the second birth, due to changes in the balance of hormones, lifestyle and nutrition, they begin to gain weight. Their body weight can increase by 5 kilograms or more. Do not be too upset: this is a temporary phenomenon. With the correction of the diet, with the help of physical exercises, you will overcome it. There is no need to rush to extremes, resorting to the most severe restrictions in nutrition. This is harmful both for the child (milk may disappear), and for you (with sudden weight loss, the skin on the stomach, chest will sag and lose elasticity). Eat often - 4-5 times a day in small portions. Monitor the stool - try to empty the intestines every day at the same time, avoid constipation. It is useful to drink a glass of water at room temperature on an empty stomach. If you have gained a lot of weight and do not complain about your appetite, we recommend excluding from your diet or minimizing the consumption of such high-calorie foods as sour cream, cream, mayonnaise, fatty meat, duck and goose meat, canned fish in oil (sprats, sardines), nuts, chocolate, sugar, sweets, cookies, rice and potato side dishes. Diversify your menu with kefir, cottage cheese, lean beef, chicken and rabbit meat, low-fat fish are very healthy. Eat fresh herbs, vegetables and fruits more often and more often, from fats - butter and olive oil (10 g per day), unsweetened drinks and compotes. Instead of mayonnaise, use kefir for salad dressing. Serve fresh and boiled vegetables (but not potatoes) as side dishes. We advise you to adhere to the following rules:
Are you ready to follow our advice?In this case, ask your family to go outside to get some fresh air, strip naked, stand in front of the mirror and relax. You will immediately see all the flaws in your figure: slouching, protruding shoulder blades, a protruding belly, flabby legs, a waist that leaves much to be desired. Straighten your shoulders and chest, pull in your belly, tense your legs and buttocks, squeeze your waist with your hands. So do you like yourself better? You see: you already know which muscle groups you should pay attention to first of all. Start with them, using the set of exercises offered to you. And please do not forget to always look after yourself, and not only when you are alone in front of the mirror. Let your “mirror” accompany you everywhere. It is not at all difficult to constantly look after yourself. Soon it will become your habit, and you will not allow yourself to slouch, put your feet in any way (or, let's say more delicately: in a comfortable way) and stick out your stomach, even when you are alone and no one sees you. We anticipate your exclamation: where and when should I take care of myself when I have so much work to do? We believe you, since we also work and run a household. But we do find time for cosmetics. We will try to find it for sports, especially since sports are a kind of cosmetics. True, not for the face, but for the body. At first, it is enough to devote 30 minutes to gymnastics 2 times a week. This is not much, we assure you. When you feel passionate about gymnastics (and you will definitely become passionate about it), when your lazy muscles experience pleasure from the tension, you yourself will be surprised where you, with your busy schedule, found the time to increase your gymnastics classes to 4 times a week for 30 minutes.
You can do gymnastics at any time convenient for you.you time - in the morning, afternoon, evening, but not immediately after eating. And do not overload yourself with an abundance of exercises. It is better to reduce their number, but do them regularly: Improving breathing and blood circulation, muscle vigor will tell you when to increase the load and with what intensity to do this or that exercise. It is better to do gymnastics outdoors, but if this is not possible, then in a pre-ventilated room. Start gymnastics with the simplest exercises and gradually move on to complex ones. The same applies to the number of repetitions of each exercise. If you have never done gymnastics before or have not done it for a long time, in the first days you will feel tension in the muscles, and sometimes aching pain. These sensations will quickly disappear, and a feeling of satisfaction will replace the tension and pain. Most women are most upset by the stomach. In this case, you need to do it more intensively
Exercises in a standing position
Waist and back.Smoothly raise your arms, simultaneously turning to the right, and smoothly lower them. Do the same with a turn to the left. Feet shoulder-width apart. Lean forward and to the right, trying to touch the floor with your fingertips, and straighten up. Do the same with a lean to the left. Your hips and legs should remain motionless. Chest and shoulders. Feet shoulder-width apart. Holding a rolling pin in your right hand, lean forward, simultaneously moving your hand with the rolling pin back. Transfer the rolling pin to your left hand and repeat the exercise. Take the rolling pin in both hands behind your back, leaning forward, try to raise your arms as high as possible. Thighs and calves. Leaning forward (legs together), grab your calves with your hands and try to pull your head to your knees. Chest and arms. Take a lemonade or milk bottle in each hand and rotate them alternately forward and back with wide, smooth movements. Thighs and buttocks. Place your right hand against a wall or door, pull your left leg toward your stomach with your left hand, and keep your back straight. Grasp the toe of your left foot with your left hand and pull your foot toward your buttocks. Repeat the exercise, switching legs and arms. Pull-up exercise. Tie the ends of a clothesline together and step on it with your feet wide apart. Sliding your hands along the rope, spread them apart until you feel the rope tighten. Stomach and buttocks. Spread your legs slightly and relax. Sharply tense your stomach and buttocks. Stay in this tense position for 10 seconds, then relax again. This exercise can be done by moving freely around the room to the music, suddenly stopping abruptly and tensing up. Waist and legs. Place your left hand on the back of a chair. Keep your legs together. Raise your right arm and right leg forward, to the side, and back at the same time. Do the same exercise, holding the back of the chair with your right hand and moving your left arm and leg forward, to the side, and back. Arms and waist. Keep your feet together, right hand down, left hand on the back of the chair. Move your right leg to the side on the toe, simultaneously raise your right arm to the side and up, lean to the left. Repeat the exercise, turning your right side to the chair. Stomach and back. Stand facing the back of the chair, lean on it with your right hand. Move your right leg to the side and back on the toe, raise your left arm up, bend back. Repeat the exercise, leaning on the back of the chair with your left hand, moving your left leg to the side and back, and raising your right arm. You can also do this exercise without the help of a chair. To the music, alternately move your right and then left leg to the side and back, and accordingly raise your left and then right arm up. Watch the smoothness of the movement.
Exercises in the supine position
Belly, knees and calves.Lie on your back on the mat, put your hands behind your head, stretch your legs. Slowly bend your legs at the knees, pull them up to your stomach. Straighten your legs, hold them at a right angle to your body for a few seconds, and lower them smoothly. Knees and calves. Turn over on your stomach, lie face down on your arms stretched forward. Straighten your legs. Slowly bend them at the knees to your buttocks. Straighten them slowly as well. This same exercise can be done to music, alternately with the right, then the left leg, or even with both legs at once. Waist and stomach. Lie on the floor, lean on your elbows, legs stretched out. To the music, alternately raise your right, then the left leg. This exercise ("scissors") is performed not only vertically, but also horizontally (the legs move "criss-cross"). You can make circular movements with your legs clockwise and vice versa. When you feel tired, relax and rest, lying on your back.
Exercises in the sitting position
Belly and back.For this exercise, you will again need a rolling pin or a rolled-up towel. Leaning slightly forward, slowly pull first your right leg, then your left leg, to your chest, passing the rolling pin or rolled-up towel under it. You can also do this exercise by pulling both legs at once and passing the rolling pin or towel under them. Hips and buttocks. Stretch your arms out in front of you with the rolling pin or rolled-up towel. Legs and back are straight. Alternately lift first your right thigh, then your left thigh, off the floor as high as possible. Make sure your arms and back remain straight. Stomach. Move from the floor to the edge of a chair, grab the bottom of the seat with your hands. Keep your back and legs straight, feet touching the floor. Slowly pull your bent knees to your chest. Keep your back straight the whole time. Without lowering your legs to the floor, straighten them just as slowly, trying to keep them in the air as high as possible. Stomach, waist, legs. While sitting on a chair, squeeze the legs of the stool in front of you with your feet, lift it off the floor and hold it in the air for 10 seconds. Make sure that your abdominal and waist muscles are tense and your back is straight. Lower the stool smoothly. Repeat the exercise, putting your feet between its legs. Lift the stool off the floor and hold it in the air for 10 seconds.
Exercises for correct posture
Sit on the edge of a chair so that your back, hipsand your shins are at right angles to each other, let your arms hang freely, bend your shoulders slightly. Simultaneously tense your calves, abdominal and back muscles, pull your shoulders back as far as possible so that your shoulder blades touch each other, throw your head back. Sit for a few seconds in this tense position, then relax again. Now get up from the chair, put your heels together, tense your knees, buttocks and abdominal muscles. Rise up on your toes as high as you can, tense your whole body, then slowly relax. The exercise is not difficult, but it should be repeated over a long period of time until your posture in a relaxed state becomes graceful.
Exercises for a beautiful gait
Place your hands on your waist, straighten your shoulders,slowly move your left leg to the side. And stand in this pose without straining for 10-15 seconds. Repeat the exercise until you feel that you can easily maintain your balance. This exercise can be made more difficult by placing the foot of the extended leg to the knee of the supporting leg and smoothly moving your arms to the sides and raising them up. If this exercise also seems easy to you, you can rise up on the toe of the supporting leg and stand in this position for 10-15 seconds. Having mastered this exercise in different variations, start doing it to music. Music gives the exercises rhythm and improves your mood. Finally, walk on your toes around the room, straightening your shoulders and lifting your knees high. If you feel that you can easily walk straight, without slouching or lowering your head, reinforce this gait by placing a saucer or cup on your head. Let it become a rule for you: not a day without exercise, not a day without a shower, not a day without a walk in the fresh air! And, as they say, good luck! We recommend reading:
