Come to the form after giving birth will help permanenttraining and proper nutrition Photo: Getty Physical exertion to a young mother is not allowed earlier than in 1-2 months. Depending on the course of labor and possible complications, the doctor can increase or shorten the period of abstention from sports. To mothers who have passed through cesarean section, intensive physical activities are resolved after six months. Gymnastics and aerobics without stress on the abdominal muscles can be practiced after 1.5 months after the operation, but only in the absence of contraindications.
We come in shape after the birth: the basic rules
You need to start with gentle and simple exercises.Do not overload your body, otherwise it will negatively affect the production of breast milk and your health. Set aside at least 15-20 minutes a day for exercise, and then you will notice improvements. Another nuance of recovery after childbirth is drinking plenty of water. Drink clean water constantly, but in small portions. You need to drink up to 3 liters of water per day, not counting other drinks and liquids. All methods for getting back into shape should be used simultaneously. This will help to achieve visible results faster. Skin care, proper nutrition, and training alone will not work. How to quickly get back into shape after the birth of a baby? You should not expect instant results. If you worked on your body and ate right during pregnancy, then you will be able to get rid of excess weight in a short time. An integrated approach includes:
- physical exercise;
- proper nutrition;
- observance of the water regime;
- facial and body skin care.
Physical activity meansworkouts at least 3 times a week, but not more than 4. During the workouts, all muscle groups should work. Body lifts, leg swings, planks, squats, running are the best exercises for women who have given birth. You regulate the intensity of the loads yourself, based on how you feel. You need to spend at least 5 minutes on each exercise, doing 2-3 approaches. The diet for a nursing and non-nursing mother consists of:
- Lean meat - chicken, rabbit, lean beef;
- fresh vegetables, fruits in the absence of allergies in the child;
- compotes and tea without added sugar;
- low-fat dairy and fermented milk products;
- oils - butter, sunflower, olive;
- croup.
The dishes are prepared without adding fat, boiled,stewed or baked. Consumption of smoked meats, sausages, confectionery and baked goods, semi-finished products should be reduced to a minimum. There should be at least 5 meals per day, the last of which should be no later than 19:00. Fractional meals will help the stomach get used to the minimum amount of food. For skin care of the face and body, it is recommended to use natural masks, creams that will not cause allergies in the child. Daily massage with olive oil will help tighten sagging skin, make stretch marks less noticeable. Baths with the addition of sea salt, soda, milk or essential oils will relieve tension, help to relax. For cellulite, you can use wraps with mustard, honey, clay or warming ointments. Now you know how to quickly get back in shape after childbirth. Working on yourself is not an easy process that requires willpower and a great desire to return the body to its former shape. But everything is not as difficult as it seems. A little patience, perseverance - and you will achieve what you want. Read more:
