After your baby is born, your body will not return to its pre-pregnancy state immediately. You will need a few months to recover the figure and the physical state. When your doctor tells you that you are ready to start with simple exercises, take note of this chart. It will be good for you to recover your muscle tone and not crush your back.
Postural education after childbirth
Educating your body to adopt a correct posture after delivery is essential. Proper placement is necessary to recover muscle tone as soon as possible, avoiding impact exercises until then.
Benefits: Learning to take the baby well after delivery is highly recommended to avoid back problems and not suffer pelvic floor dysfunctions, which are all those that affect the bladder, womb and rectum.
How it is done: Stand up, if possible in front of a mirror to correct you, and together with the weight of the baby you carry in your arms, try to make two opposing forces: one, that of the feet, towards the floor, and another , from waist to shoulder, trying to grow as if someone were pulling you from the ponytail to the ceiling.
The legs do not have to be fully stretched, the ideal is to keep them a tilt bent so as not to force the pelvis. If you don’t have your child in your arms, you can do it with something that has a similar weight: a basket, a bag or a heavy doll.
To consider: This exercise lasts about 3 minutes. Ideally, repeat it three times a day, morning, afternoon and night, until the abdominal girdle function has recovered, that is, at least during the six months after the birth of your baby.
Buttock toning after childbirth
The force exerted by the buttocks is necessary to give stability to the pelvis. Tone them properly is the best way to quickly recover the figure after delivery.
Benefits: This exercise prevents lower back pain, relieves discomfort of the pubic region and helps strengthen the pelvic region.
How it is done: Lying on your back, with your knees bent, place a ball or a rolled towel between your legs (to avoid separating the knees), so that the legs are well aligned with the body.
Start by inspiring and by releasing the air, act as if you were raising the zipper of the pants from the pubis to the navel. Raise the pelvis to the dorsal height, below the shoulder blades.
Then go down slowly.
To consider: Repeat this exercise 10 times in a row and do it three times a day. If you do it wrong, separating your knees, you will drop the ball. It is a little aggressive exercise.
Hamstring stretch after childbirth
The stretching, strengthening and flexibility of the muscles behind the thighs will help you a lot in your general toning process.
Benefits: This exercise helps to relax your back. Many women do not tone the abdomen well because they have a hamstring shortening. By stretching them, you help the pelvis be placed in a better position so that the others
How it is done: Lying on your back, take the tip of your foot with a bathrobe belt or a rope, trying to bring your heel to the ceiling for 25 seconds; Then rest. Keep the opposite knee a little bent and the other heel resting on the floor.
To keep in mind: You have to perform 5 stretches with each leg. Remember that the abdomen should not bulge out.
Toning of the abdomen after giving birth
After childbirth it is important to work the abdomen correctly, since it is not convenient to perform exercises that increase intra-abdominal pressure. This is one of the most appropriate and effective.
Benefits: Helps tone the abdomen and buttocks and maintain balance. In this way you can better stabilize the lumbar and pelvic area.
How it is done: Face down and with your feet on the tips, rest your forearms on the floor, at an angle of 90 degrees, and leave the rest of the body in the air (the elbows should be aligned with the shoulders, below these). Raise one leg while contracting the buttocks. Hold the tension for 20 seconds, support the tip of the foot, change legs and repeat the operation with it for the same period of time.
To consider: Do the exercise with each leg 7 times, that is, a total of 14 repetitions. It is very important to maintain a smooth breath and never lose your balance. To further activate the abdomen, pick it up while in this position.
Another exercise to make the gut hard
Hypopressive abdominal gymnastics, described by Marcel Caufriez, is a technique designed to improve the tone of the abdominal girdle when abdominals cannot be done. It has amazing results.
Benefits: Since after delivery all ligaments and soft tissues have undergone a very large stretch, it is good to tone the abdominal girdle, the deepest musculature of the abdomen, which is the one that weakens the most during pregnancy and the one that has to endure the viscera
How it is done: Standing, with your knees and arms slightly bent and your feet parallel, take a breath and then perform a full exhalation. Stop breathing as if you covered your mouth and nose and, at the same time, try to introduce the stomach inward, opening the ribs, trying to reduce the abdomen as if you wanted to wear pants five sizes smaller. Hold on in that posture, without breathing, 30 seconds. Breathe again and repeat, this time raising your arms in a 90 degree position, as you can see in the drawing.
To take into account: It is advisable to perform this exercise three times a day in blocks of 5, that is, 15 daily repetitions. Remember that it is contraindicated if you are hypertensive and also if you suffer any joint injury.
Total toning? Very easy. This effective balance and tilt exercise gives you a general toning of the body and also helps prevent possible back pain.
Benefits: Through this exercise you can tone your abdomen, buttocks, arms and legs at the same time. Reeducate the muscles, gain balance and improve awareness of your own body.
How it is done: Standing, resting on one leg, bend the other leg to contract the buttock a little. Raise the opposite arm to that leg until you reach an angle of 180 degrees and hold the balance in an attitude of self-lengthening, as if you want your heel to go to the floor and your arm to the ceiling: as if you want to grow. As you breathe, go down the axis of the body, approaching horizontality. Once inclined, return slowly to the starting position (you must use 20 seconds to go down and 20 seconds to go up).
To consider: Repeat this operation 6 times with each leg, three times a day. The important thing is that you watch your balance to avoid falls.