Many women want to return the figure as soon as they become mothers. However, not everyone knows after what time after the birth it is possible to do sports so as not to harm yourself. As for strict diets, they are contraindicated, so sports - the best option for those who want to look great.
Is it possible after the birth to exercise
The question of losing weight after a long pregnancy, serious changes in the body and the birth of a child is very important for young mothers. To resort to diets or take pills for weight loss during breastfeeding is strictly prohibited, because it threatens not only the health of a woman, but her baby. It is much better and more useful to start physical training and control your diet. When you can exercise after childbirth - a question that is solved individually. If a woman is well, then in a couple of days you can start doing exercises.
Gymnastics after birth is recommended by doctors in the early days, only if everything went without complications, and exercises do not cause a woman pain. Small loads will benefit health, stimulate uterine contractions, intestinal peristalsis, prevent stagnation of blood in the uterus. Morning exercise should be measured, avoid rapid sharp movements. In addition, clothes for sports should not impede movements, but at the same time fix the chest. Exercises after caesarean section should be postponed for 2 months, until the seams on the abdomen begin to heal.
When can I actively engage in sports after childbirth? For more serious training, you will have to wait 5-6 weeks. During this time, vaginal ruptures will heal, and the risk of injury will be reduced. However, exercises that hurt are not worth doing. Fitness after childbirth should be aimed at strengthening the hips, muscles of the press, sides, buttocks. Daily training will help bring the figure in an ideal shape. Carry out the torso, squats, walking in place, but do not press the press.
When to practice sports after cesarean section
It is recommended to ask your doctor about how many weeks to wait after the operation before you begin to exercise. If it went well, without complications, then recovery after cesarean section takes at least 8 weeks. In other cases, everything is individual, so you do not need to risk your health. Immediately after returning home from the hospital together with the newborn, you can start farming, but do not overdo it.
After consultation with a doctor, when you can exercise after birth, you should gradually move from aerobic exercise to strength. It is important to remember the children and do not exercise until exhaustion. From the intense load and the release of adrenaline into the blood, the taste of the mother's milk can change: as a result, the child will remain hungry, because there is a tasteless it will not want. It is recommended to feed the baby before the classes start, and after the workout it is better to express the milk.
When you decide what is best for you - yoga after childbirth, gymnastics, fitball - take care of clothes for sessions. It is very important to wear a supporting bra, the breast should be tightly fixed. A sports suit for training should be chosen from natural cloth to breathe skin. Extreme sports for young mothers do not fit, because everything affects the baby's condition.
What sports to prefer
Approaches to training should be reasonable: if the muscles or back begin to hurt, then it is better to reduce the intensity of classes. Sports after childbirth should not overwork, because caring for the baby also takes a lot of energy. It is recommended that you choose one of the following activities:
- Calm walking for 20 minutes daily will help to burn 140-150 calories. Walk more often with your baby, it will benefit both him and you.
- Running is a good option for a young mother. However, do not choose too high a rhythm.
- Pilates is aimed at relaxing the muscles, which is very important after giving birth. The movements are simple and very effective, help to quickly return the form, positively affect the well-being of a woman.
- Swimming. This sport helps to train all muscle groups, relieves stress from the spine, trains breathing organs, strengthens hands, buttocks, hips. For a woman who has become a mother, all this is of great importance, because a toddler should often be worn on the hands, breastfeed, rock before bed.
- Gymnastics. There are special classes for young mothers that take into account the characteristics of the body in the postpartum period and help women to bring themselves into a normal form. If you do not have time for this, you can train at home. The complex of exercises should include exercises with dumbbells, rotations, stretching, exercises to strengthen the ligaments, slopes.
- Sports games contribute not only to strengthening the body, raising the mood and improving well-being. This is also a great occasion to communicate with loved ones. Play badminton, mini-football or roller-skate.
What sports activities are contraindicated by
Doctors from all over the world have conducted research to accurately answer young mothers about the sport. Some experts believe that after the birth of a child, a woman is contraindicated in cycling and intense running - the fact is that they load the heart and mammary glands of a young mother. This is highly undesirable for those who breastfeed. Weightlifting, volleyball, tennis are also included in the category of banned sports. In any case, one should not think about extra pounds, but about one's own health and the state of the baby.