How to quickly restore the figure after childbirth

Do you have a baby? Congratulations! From now on you are a happy mommy of a beautiful creature. Nine months of pregnancy are left behind, it's time to start restoring the figure after giving birth. There are tacit weight correction rules that must be followed to achieve the desired result. During the period of pregnancy you have developed a certain way of life, now it needs to be brought out in a different way. The task is difficult, but not impossible. Let's try to figure it out.

How to restore the body after childbirth

You do not know which side to approach to begin a comprehensive recovery? Now you are exhausted, so classes in the gym should be temporarily excluded.It is important to restore strength, and return the body to its previous combat readiness.

It is necessary to take into account the fact that now you are a mother who has to devote all her free time to the child and, along with this, to take care of herself. You probably breastfeed your baby, as a result, the body will save calories in order to preserve milk.

General recommendations for the recovery of the body in the postpartum period

1. Adjust your daily routine, change your lifestyle. The first 2-3 months after childbirth make a woman feel stress, do not panic. Spread the day in such a way as to carve out 1.5 hours to practice themselves. If this is problematic, ask for help from the father of the child or your mother, the girlfriend will also want to help.
2. Allow plenty of time to stay outdoors. It does not matter whether you are alone or with a baby, the main thing is to breathe deeply. A pastime on the loggia is also suitable.
3. It may sound ridiculous, but try to get enough sleep. Keep the dream as the apple of your eye. In cases where the child is naughty and does not allow to rest at night, take the habit of sleeping with him at lunchtime.Now you will not interfere with an extra hour of rest, because you need to gain strength.
4. Always air the apartment. Of course, not when the crumb in the room, and while walking or staying in another room. Mustful air has a bad effect on the body of an adult, to say nothing of a baby.

Nutrition Tips

As a mother, you must eat for two. Open up online calculator and calculate what the required number of calories a nursing woman needs to fully support the body. Add to the calculations another 500 Kcal, this amount will be for you daily.

1. Pay special attention to the diet and look at the size of the portions.
2. Limit consumption of foods that contain a lot of animal fat (cream, butter, pork, etc.).
3. Do not eat too much baking, sweets and other high-calorie foods.
4. It is mandatory to include in the daily diet of fresh fruits and vegetables, jelly and healthy cereals.
5. Do not eat too sharp, salty, fried and fatty foods.
6. Nursing mothers can not get involved in diets, as an option, you can go to the right food (PP).It is balanced, varied and extremely useful.

Body correction methods

Ice. On the restoration of the body you need to think in the first postpartum hours. After 5 days in the hospital, apply ice cubes to the lower abdomen. Wrap them in a towel or put them in a plastic bag. Exposure time - no more than 10 minutes.

The cold reduces the bleeding of the uterus, accelerates the process of its purification from blood clots. The vessels are reduced, so the bleeding does not develop even more.

Gymnastics. Exercise is an integral part of the recovery of the female figure. Do not rush to gymnastics, start classes about the ninth week after the birth of the baby.

If you have a caesarean section, aerobics is allowed after 3 months, not earlier. Neglecting this advice, exercise will contribute to intra-abdominal pressure, the vaginal wall will drop, the diastasis will remain and seams will disperse.

Gradual increase in loads. Pilates is the best gymnastics for girls who want to recover from the birth of a baby.

Do the breathing exercises as follows: lie flat on your back, puff up your abdomen while inhaling, strongly draw in as you exhale. Make 15 sets of 20 repetitions per day.

For mummies who gave birth independently, it is recommended to complicate the training a little. Do exercises, lying on your stomach, with such a load stimulates the intestines, which allows you to get rid of constipation.

Hiking Walking the legs for several hours at a time will help bring the muscles of the hips and the press into a tone. It is advisable to make a sortie on the street in the morning, afternoon and evening. There are no medical contraindications, suitable for mothers who gave birth by cesarean section and in a natural way. Being in a vertical position strengthens the abdominal wall, improves metabolism. Alternate the intensity of the steps from fast to slow and vice versa.

Exercises to restore the shape after childbirth

1. Lie on your back, bend your knees and press them together. Pull the legs forward, holding them together, do not touch the floor. Do this 12 times.
2. Roll onto your back, bend your knees, stretch your arms in front of you, clenching them into a fist. Slowly lift your shoulders from the floor, putting your hands between your legs. No need to climb much. Repeat complex 15 times.
3. Lying on your back, put your hands on the lower abdomen and bend your legs. Make a slow entry with your nose, then exhale with your mouth. When you inhale - the stomach rises itself, and during exhalation it is necessary to help him with his hands, passing from the pubis to the navel. Do not push, but slightly pull. Repeat the exercise 25 times.
4. Lie on your side so that your chest, head and pelvis are flush. Bend your knees, put one hand under your head. Pull the upper leg forward and up, then return to the starting position. Repeat this 15 times with each leg.
5. For the next exercise, you will need a "stand". While on your back, throw your feet on a bed or other piece of furniture so that your heels touch the surface. Lift the case with your hands behind your head. Do this 12 times.

The use of bandage in postpartum rehabilitation

There are 3 types of bandage:

1. Grace - panties with a high tightening. This type of medical device has a wide belt, as well as special inserts on the side of the waist and abdomen.
2. Postnatal - The next view, it is particularly well suited for women who have Caesarean. Also prevents diastasis and the appearance of a hernia.
3. Belt - the main and most popular. The bandage has a velcro fastener, made of elastic tape, the size of which varies from 15 to 40 cm wide. The belt is able to clasp the abdomen and hips at once, it is recommended for use during pregnancy and after it, respectively.

The shape of the abdomen is determined by the size of the woman's uterus and the rectus abdominis muscles, which are located on the anterior abdominal wall. During the carrying of the baby, they stretch and diverge in different directions, forming a diastasis. As practice shows, this feature takes place in the tenth postpartum week.

In order to solve the problem, professionals advise to use the band # 2 (postpartum), which supports the stretched muscles, fixes the internal organs, prevents the appearance of a hernia, does not allow the seams from cesarean section to disperse.

Contraindications:

• pathology and temporary kidney disease;
• disorder and diseases of the gastrointestinal tract (GIT);
• skin irritation in places where the bandage is located;
• dermatitis and other endocrine diseases;
• inflamed sutures due to cesarean section.

Using. Wear a bandage, lying on your back, so the abdominal muscles relax, as a result of which the device can be correctly fixed.If you do not see any contraindications to use, wear it for the entire postpartum period (2-3 months), it will reduce back pain, restore the figure. The intervals between socks should be 40-60 minutes every 4 hours.

Skin care

The condition of the skin of the field of 9 months of wearing a child is significantly deteriorating, especially for the female tummy. The skin becomes flabby, stretch marks appear, an apron is formed (accumulation of excess skin in a large fold). The peculiarity is exclusively individual.

Cold and hot shower
Increase skin tone with a contrast shower in the mornings and evenings. Important: the skin on the stomach should be heated with hot and warm water for much longer than cold water. After the procedure, rub yourself with a hard towel to improve blood circulation.

Cosmetics
An excellent solution to increase the special cosmetics are for stretch marks. Manufacturers produce a series of cold and hot cycle. Get scrubs, wraps, lotions and stimulating body masks. However, you should carefully read the composition, it is recommended to buy natural cosmetics, which, when absorbed does not affect breast milk.Do not acquire the means of doubtful brands, give preference to proven companies that can be found by reading the reviews.

Breast care

During pregnancy, the mammary glands increase. When lactation ends, the breast loses its former shape, as a result of which it decreases and sags. The degree of damage depends on the individual predisposition, as well as changes in the size of the mammary glands.

In order to improve the shape of the breasts, ladies turn to the salon, where they are given a set of procedures, including all kinds of wraps and myostimulation. However, during feeding, these methods do not apply on this area of ​​the body. A new mother has to do everything on her own.

Tips

1. Wipe your breasts daily with cosmetic ice from chamomile and sage flowers. The duration of the procedure should not exceed 40 seconds.
2. In the morning, pour over the chest with not strong pressure of cool water.
3. Buy an aerobic ball. Take it with both hands and place an object in front of the chest, bend your elbows. Slowly squeeze and unclench the ball.
4. Your skin needs water, so drink about 3 liters of liquid per day (natural juices, green tea, cool water with lemon).

The postpartum period is a tough time for a girl.It is difficult to answer the question how much exactly the correction of the figure will continue, it depends on the characteristics of gestation, mom's nutrition during pregnancy and other factors. Despite the difficulty, help the body recover by following a daily routine as much as possible. Pay attention to physical exercises, the permitted cosmetics are used, then you will succeed! Now you are a happy mother who will soon be in shape, thanks to simple recommendations.

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