When can I download the press after delivery?

During pregnancy, the figure of each woman undergoes major changes. Therefore, most young mothers immediately after the birth of a baby begin to think about activities that will help to quickly restore their former physical form. Given the general awareness, many women from all known effective means, choose exercises for the abdomen. After all, this area after childbirth becomes the most problematic, since stretch marks, fat deposits appear on the stomach.

Of course, any young lady is upset only by one appearance, to put it mildly, of a sagging tummy. Therefore, wanting to correct this defect, the women who gave birth choose the correct, in their opinion, option - to swing the press.Let's try to make out all the pros and cons of this method, as well as focus on alternative methods of restoring the figure.

Exercises on the press after childbirth

To begin with, all methods for strengthening the muscles of the abdominal wall are aimed at a specific area - the abdomen. But in the period of carrying a baby, not only this part of the body changes, but also the hips become fuller, the waistline loses its clear outlines, buttocks become not so elastic. In short, the silhouette of a young mother differs from the forms that a woman had before pregnancy. Therefore, in such a situation, downloading one press is a waste of time.

To tighten all muscle groups will require complex physical activity, including aerobics, dancing, jogging, swimming and other types of sports activities. But physical effort alone is not enough to bring the body shape into a normal state after childbirth. During this period, emphasis is placed on proper nutrition, proper rest, a positive emotional attitude is important. And another very significant moment is the time when you can safely expose the body to physical exertion.

Press after delivery: the choice of a convenient time for practice

Just want to note that to approach such an important issue as physical activity in the period after childbirth, it should be very reasonable. It is best to consult with your doctor about this. The specialist will help you choose the best option for taking into account the risks, will give useful tips.

Now, regarding the time when you can safely start classes. Of course, right after birth you should not plan such serious loads. It is necessary to wait, when the organism will get stronger, and the uterus will accept the usual sizes. In addition, the process of childbearing in each woman takes place with its own characteristics, which can also lengthen the recovery period after childbirth. But in general, if natural childbirth went without complications, then a young mommy can do her figure in two months. If the birth was operational, that is, a cesarean section was made, then this period is extended to 10-12 weeks.

Precautionary measures

Most often in the postpartum period with excessive physical exertion, uterine bleeding begins. No less dangerous consequence of physical activity - the displacement or omission of internal organs. These are very serious complications that can cause enormous harm to a woman’s health. That is why it is necessary to dose loads, and it is best to get recommendations on this issue from the gynecologist.

As a rule, women after childbirth are first recommended to carry out the Kegel exercise (a special simple complex for strengthening the muscles of the pelvic floor), and only then it is allowed to swing the press. Another precaution is a bandage. This device supports the abdominal wall and will help prevent the displacement of internal organs.

During classes, a woman should evaluate her condition. If the state of health has changed for the worse, the training should be immediately stopped.

How to download press

Activities to strengthen the abdominal muscles should be approached in the same way as sports training. There are special rules for women in the postpartum period:

1. You can do it only in the absence of contraindications, but not earlier than 1.5 months after the birth of the baby.
2. In the process of training you need to listen to the body: if pain, dizziness, discomfort in the lower abdomen appear, you should immediately stop training.
3. Training can begin when all stitches are fully healed. If uterine secretions are noted, it is necessary to delay the classes.
4. To make the exercises as effective as possible, you need to keep your belly pulled in.
5. Training should begin with static exercises, gradually increasing the intensity of training. It should be remembered that the load should not be greater than before pregnancy.
6. Women who are undergoing a caesarean section or have had complications during labor are required a special complex.
7. With diastase (divergence of the abdominal muscles) of the 1 st degree, exercises can be performed only with a special corset. If a woman has diastasis of 3 degrees, it is generally contraindicated to swing the press.
8. When the body adapts to the stress, you can do the exercises daily. It is advisable to train at the same time.
9. Before the main set of exercises should always do a warm-up (jumping, squats, walking on the spot). To complete the workout should be an exercise on stretching the muscles.
10. During class, you need to follow the breath.
11. Perform exercises to strengthen the press in several approaches, between which should be paused in 2-3 minutes.

Several effective exercises for the press

Four simple exercises, which are described below, will help you quickly regain your body shape and fit after delivery.

1. “Bicycle” is a well-known exercise that can be performed lying on your back at an arbitrary pace.
2. Kneeling, it is necessary to perform legs swing back.
3. In the prone position (on the back) alternately lift the legs at a right angle.
4. In the same position, you need to bend the legs, and arms with the neck. Then slowly, but at the same time, raise your head and legs, and then lower them.

How training affects lactation

Many moms because of fears of reducing lactation, do not dare to begin exercises to strengthen the abdominal muscles in the first months after birth.And indeed such a risk exists, since with excessively intense loads, the production of breast milk may decline. High loads have a negative impact on the taste of breast milk. This is explained by the fact that intensive training helps to increase the level of acid in the blood, and this, in turn, affects the taste of milk. True, all these costs of training are already an hour after class. Therefore, if you follow the water balance, exercise will not affect lactation.

Video: how to remove the belly after childbirth