How the belly looks after delivery will directly depend on the physical shape of the woman during and before pregnancy.
Women who regularly pay attention to fitness or yoga practitioners who do not allow excessive weight gain, sometimes demonstrate a flat stomach already by the time of discharge from the hospital or in one to two months without additional efforts.
Young mothers who paid little attention to their physical exertion, faced with a different situation. After giving birth, the stomach looks like a deflated ball due to the fact that the weakened muscles slowly return to normal. The stomach is relatively tightened only after three - four days, sometimes a little longer. This is not a deviation, but evidence of the unreadiness of the abdominal muscles and of the abs to the loads. To remove such a stomach after childbirth will require effort.
Features of the abdomen after childbirth
The first reason for maintaining a large abdomen after the birth of a child is a stretched uterus. In this case, the body will solve the problem on its own: the uterus will be reduced to the original size in a couple of months, which will have to wait quietly. The physical preparation of the girl before delivery provides a complete restoration of the abdomen naturally after the uterus is reduced to normal size.
The second reason is muscle. Pregnancy gives the muscles of the abdomen a strong load, because of what they are greatly stretched. To tone the abdominal muscles will require physical exercises, which in addition will remove the fat layer, formed during pregnancy to protect the child.
The third reason is the stretched skin. Each child, developing in the mother's abdomen for nine months, grows strongly. The skin of a person is elastic, and during pregnancy the female body produces hormones that additionally increase the elasticity for the child's correct development. After delivery, the stretched skin can not immediately return to the natural state, this will take time.
The main ways to clean the abdomen after childbirth
To popular ways to clean the abdomen after childbirth include massages, physical exercises, proper nutrition and cosmetic procedures.
In the absence of an allergy to the herbs, infusions are made. Cowberry leaves and burdock remove excess liquid from the body, flaxseed reduces appetite. The length of the course and the features of the preparation, see the packages. Please note that these procedures are not allowed during lactation.
Physical exercises occupy the first place, among the means that clean the abdomen after childbirth. Physical exercise does not necessarily mean playing sports in the gym or at home. Walking on stairs, dancing and long walks also burn calories and strengthen muscles.
At a caesarean section, the girls recover slowly, in this case, remove the abdomen after childbirth by general exercises, diets and massage at once does not work, as the first two months the girls are recommended to wear a bandage, and then carefully monitor their health. In this case, the problems of getting rid of the abdomen are solved with the help of doctors to prevent complications. Popular methods to clean the abdomen after childbirth through cesarean section are swimming and massage with natural oils.
Girls who are breastfeeding should eat balanced, and weight loss diets are allowed only for non-breastfeeding mothers.
Help restore the stomach the old form of wraps, creams and compresses. Half an hour wrap with warm honey, enrich the skin with trace elements, increase blood circulation in tissues, and compresses from nettle will promote the burning of subcutaneous fats.
In pharmacies, many modern cosmetics are used to help improve skin tone, among them it is recommended to choose containing vitamins A and E, aloe juice or olive oil.
Remove the abdomen after childbirth helps the nettle compress. For its preparation, two spoons of dried nettle are poured with a glass of water, and then kept on low heat for ten minutes. The cooled decoction is wrapped in several layers of gauze and put on the stomach. Top with a towel and keep for half an hour.
The system of exercises, designed to clean the abdomen after childbirth, is divided into time intervals from easy to difficult. At each stage, new exercises are added, if you feel that you are not ready for them, do the previous ones longer than recommended in the example, remember that each organism requires an individual approach. You can start classes if there are no contraindications, complications and health problems.
Basic exercises that clean the abdomen after childbirth
I. Five days after delivery
With natural childbirth. Do exercises without getting out of bed.
1. The body is in a horizontal position on the back. Relax, your legs bend, your hands are on your stomach. Nose a slow breath, at the same time, pull in the stomach. Slow exhalation of the mouth accompanied by complete relaxation of the body. Perform breathing exercises twice a day for five repetitions.
2. Turn around on your side. Deeply inhale, simultaneously arching his back and drawing in his belly, exhale slowly. If you do not feel the load, hold the drawn abdomen for three seconds before exhaling. Do three repetitions, lie on the opposite side and perform the actions again.
3. The body is in a horizontal position on the back, the arms are relaxed and lie evenly along the trunk. Tighten the press and perform lifting of the pelvic part up on inspiration, strongly pressing the waist to the bed. Start with five repetitions.
4. Without changing the position, tighten the toes of the legs and pull in turn to themselves and from themselves. Perform seven movements with your toes clockwise and seven - against.
5. Get out of bed, straighten your back, legs slightly apart. Rotate the shoulders, then relieve the accumulated stress, shaking hands.
At caesarean section all exercises are carried out in prone position.
1. Slowly pull the socks on yourself and on yourself five times.
2. Press your knees to the bed for two seconds, and then relax. Do five repetitions.
3. Strain the muscles of the buttocks, hold in tension for up to three seconds, then relax.
4. Perform the flexion and extension of the legs, the right and left in turn. On each leg, perform the exercise five times, take a break and perform five more repetitions.
5. Take deep breaths and slow exhalations, trying to draw in your stomach.
II. Up to six weeks
1. Sit on a chair. Legs arrange that your knees are at a distance of fifteen centimeters, put your hands on top. On inhaling, draw in your belly and arch your back, relax as you exhale. Start the exercise with five repetitions, gradually increase to twenty.
2. Sit on a chair, lean on the seat in the back, elbows bent. Lean backward at 30º, round the back and stretch the stomach, then slowly lift the left knee up. Gently lowering down the left knee, slowly lift up the right. Breath is calm. Gradually, the load increases from ten repetitions to twenty. To increase the load, do not rest your hands on a chair, but pull it out in front of you.
3. Stand up straight, feet shoulder width apart, knees bent, put your hands on your waist. When you inhale, arch your back and strain the muscles of the press, in this position, hold for five seconds. First, do not more than seven repetitions, gradually the load increases to twenty.
4. Sit on a chair, spread your legs wide. Lean, dropping your head and arms down, feel the relaxation. Gradually rise: straighten the lumbar section smoothly, the humerus and, lastly, lift the head. Repeat the incline until the muscles are completely relaxed.
III. Six weeks - three months
1. Lie on your back with your knees bent. At the same time tear off the head and hip part from the surface, straining the press. For complication, take five seconds. Do the exercise four times.
2. Being in the same initial position, strain the press and stretch the right hand to the left heel, then vice versa. Do ten repetitions.
3. Sit on the floor, knees bent and pressed to the chest. Hands stretch forward and begin to gradually deviate back, while straightening your legs. When half way to the state of "lying" is passed, with the same speed rise back. Repeat the exercise four times.
Iv. Three to six months
1. Exercise "Bicycle". It is carried out from a supine position, feet at an angle of 90º, knees are bent. Kick your feet in a circle, like when riding a bike. Start with ten repetitions.
2. Turn to the right side. The right arm is bent, the elbow rests on the floor, the palm resting its head. The left hand rests on the floor at the abdominal level, legs together. Lift the legs upwards, straining the muscles of the press, and hold for four seconds. Perform five repetitions on each side.
3. Sit down, bend your knees and press against your stomach, hands in front of you. Lie down on the floor, straightening your legs and leaning down your back. For a couple of seconds, lie relaxed on the floor, then start to rise to the starting position, without increasing the speed. Perform seven repetitions.
4. Stand on your knees, hands stretch forward, keep your back straight. With an exhalation, strain the muscles of the trunk and slowly deviate backwards within five seconds. Repeat the incline seven times.
5. Lie on your back and bend your knees, hands in the lock behind your head. With an exhalation, raise your chin, strain the press and try to reach the left knee with your right elbow, without lifting your feet from the floor. Move slowly to work out the muscles. Perform five repetitions in each direction.
V. Six months
Pay attention that full loads on the press are allowed only if there are no problems with the spine.
The main rule: the muscles of the press constantly keep in suspense, and every exercise is performed while exhaling.
1. Go down on all fours, with an exhalation, curl your back as much as possible and draw in your stomach, trying to "stick" it to the spine. In this position, stay for four seconds. Perform 5-10 repeats.
2. Sit up straight, stretching your legs in front of you, supports on your hands behind. Alternately, raise your legs up, keeping it in the raised position for four seconds. Perform 5-7 repeats.
3. Lie down on the floor. Hands are bred to the sides, knees bent and pressed to the chest. Without bending the knees, lift the legs vertically and alternately tilt in the right and left sides, touching the floor. Perform 7-10 repetitions.
4. Lying on the floor, raise your arms perpendicular to the body. The back is tightly pressed to the floor. Between the ankles, squeeze the book, and put your knees to your stomach. Without lifting your knees from the abdomen, raise your legs and perform circular movements, trying to increase the radius with each circle.
5. Lying on the floor, perform the "scissors" exercise, moving the elongated legs in vertical and horizontal directions in cross motions.
6. Standing on your knees, raise your right hand up, pulling the body behind it. Run three slopes to the left. Then repeat the exercise in the opposite direction. Perform seven repetitions.
How to remove the abdomen after childbirth? Helpful Hints:
1. The expenditure of calories exceeds consumption. The body in a deficit of calories consumes energy from the fat stores of the body, which leads to a gradual weight loss. Burn calories in the gym and in everyday business: walking with a stroller and climbing the stairs. The main thing is not to sit still.
2. Breast-feeding. The production of milk by a female body requires additional energy, according to 500 calories daily. When breastfeeding, the body produces the hormone oxytocin, which provides the uterine contraction and returns the abdomen after birth to its original size.
3. Less empty calories.
Do not eat foods that do not give you energy: simple carbohydrates, sugars and harmful fats. Make the right diet based on whole grain cereals, brown rice and bran.
4. A lot of protein and vegetation.
Provide the supply of vitamins and trace elements into the body with the help of spinach and broccoli cabbage. Substitute sweet for bananas and apples containing potassium, vitamin C and folic acid.
5. Eat less, but more often. Divide the daily ration into five correctly balanced receptions.
6. Do not eat before going to bed.
7. Drink water. Water will help to recover after childbirth and will not let you mix up hunger with thirst, which will reduce the consumption of calories.
8. Correct nutrition must be combined with sports, it will remove the stomach after giving birth three times faster.