Find The Line In No Time – Being Parents
After childbirth, many mothers wonder what kind of exercises they can do to regain the figure in a short time. In this article, we’ll give you some ideas on how to achieve it.
Postural education
What does the term postural education refer to ? This expression refers to educating the body in order to adopt a correct posture after childbirth. Educating the body so that it adopts the correct posture is fundamental, because proper placement is necessary to regain the line in a short time.
The benefits of learning to take the baby well once it is born and the exercises to regain the line in a short time are undeniable. According to experts, they help prevent back problems. Plus, they prevent pelvic floor dysfunctions, which are those that affect the uterus, bladder, and rectum.
We will have to wait to find the line in no time
One aspect to consider before performing the exercises is that to be able to play sports after childbirth you have to wait a certain time. Since the recovery of the body varies from woman to woman, certain conditions must be taken into account.
The goal of the exercises is for mothers to break out of the postpartum routine and feel active again. In fact, according to a psychoprophylaxis specialist, the idea is that after childbirth, a woman begins to recover through physical activity. She will thus be able to improve her mentality and increase her self-esteem.
When should you return to sport?
In many cases, it is advisable not to return to the gym until the third or fourth week after giving birth. However, it is recommended to make a medical examination in order to establish the physical state of the patient and to determine in how long it will be able to resume the sport.
How to find the line in a short time
What kind of exercises can you do to regain your line in a short time? Before mentioning a few ideas, it should be noted that these exercises can be performed using a common and key element in recovery called the therapy ball. With this in mind, here are some ideas:
- The abdomen can be placed on top of the ball, for the purpose of initiating muscle building exercise in the hip and pelvis area. To do this, one must place the hands on the ground and lift one leg. You can do 2 sets of 10 reps, alternating legs.
- By maintaining the same position of the aforementioned exercise, you can elevate the legs and contract the glutes. This work strengthens the abdominal area. You can also do 2 sets of 10 repetitions.
Exercises for strengthening muscles and organs
- In this case, you should lie down on the ball in order to start a muscle building exercise in the lower abdomen, thighs and buttocks. You can also perform 2 sets of 10 repetitions.
- Another exercise involves the use of a mat to elevate the feet to a 45 ° angle. In this case, you should bring your chin up to your chest and keep your arms at the same height as your body. Maintain the position for 10 seconds, with this exercise you can promote the revitalization of the organs. This can be done in sets of three.
How to find the line in a short time: exercises for mother and baby
You can also perform exercises with the baby to recover your figure in a short time. How to achieve them? Here are some ideas:
- You can pick up the baby and lift him up to the shoulders, then bend the knees and strengthen the back of the leg and thigh. This exercise also helps the abdominal control in the case of the mother. You can do 10 flexes in two consecutive sets.
- By keeping the same position as the previous exercise, you can descend while still maintaining the position and without bending the knee. You can also raise your arms and lower them for 10 seconds, 2 times in a row. This exercise works the back, chest and arms.
Exercise to strengthen the upper body
- In this case, using a mat, the baby should be lifted at an angle of 45 °. This is done so that the child reinforces his perception through the visual field, while the mother interacts with him. Then you can get off the little one.
Exercise to strengthen the lower body
- Taking the position of the previous exercise as a base, the legs can be lifted in an L-shape. Then the baby should be placed on the legs in order to mark the movement by lifting them. In this case, control of the abdomen, buttocks and thighs is required. In this way, the lower part of the body is strengthened .
- By placing the body in a lateral position, two to three sets of leg lift movements can be performed in turn. By doing this exercise, you can talk, play, and even sing along with the baby.
In the case of all the previous exercises, they can be done one by one, so that after a week you will do 10 minutes of physical activity.
Recommendations when performing exercises after childbirth
Some conditions against – indicate the practice of these exercises. One of them is that the woman had an infection after childbirth or a significant tear in the genital tract at the time of childbirth. Also, if you have had a lot of bleeding during childbirth, you may have anemia. And it can have a big impact on the physical performance of the mother. In the event that a woman has had her child by Caesarean section, she has to wait longer to be able to resume an exercise routine.
Watch out for excessive activity
In the case of some women, due to the desire to lose weight, they overtake their activity or exercise routine. However, in the early stages of postpartum exercise should not exceed 15 or 20 minutes. On the other hand, physical activity must be accompanied by a balanced diet. In addition, good hydration is essential.
