Exercises After Pregnancy

A few light gymnastic exercises will restore your figure in about three month. Do them daily. Start gently, gradually increasing the load, because this way the ligaments are stretched more easily. If you feel a pain or fatigue, take a break. It is better to do exercises more frequently, and not overload yourself.

FIRST WEEK
Strengthening the stretched and weakened pelvic floor and abdomen can be started from the first day after birth. Exercises for the pelvic floor and "bicycle" are also recommended for women who had undergone cesarean section.

PELVIC FLOOR EXERCISES STARTING FROM THE 1ST DAY
Daily and many times throughout a day perform light exercises on the contraction and relaxation of the pelvic floor muscles. This will help to get rid of involuntary urination. Only after this you can start the exercises of the 2nd week. If you have stitches, strengthening the pelvic floor will help them to heal.

"BICYCLE" STARTING FROM THE 1ST DAY
Lie on your back and alternately bring your knees to the chest and push them back, as if pressing pedals. Perform every hour to prevent edema and improve blood circulation.

TRAINING OF ABDOMINAL MUSCLES STARTING FROM THE 1ST DAY
Breathe out and hold your breath, pull your belly then relax. Perform as often as possible.
Starting from the 5th day, if you feel well, start doing the following exercise twice a day:
1. Lie on your back, put 2 in pillows under your head and shoulders, bend your legs at the knees and slightly move them apart. Cross your hands on the . stomach.
2. While exhaling lift your head and the shoulders, and gently push your palms on the sides of the abdomen, as if bringing them together. Keep this position for a few seconds, then relax while inhaling. Repeat 3 times.

SECOND WEEK
Starting from the 2nd week; try to start daily exercises described below. This system is designed to be performed during 3 months. Repeat each exercise as long as ou are enjoying it. Start with tilting back. After you get used to them, move on. If the new exercises seem to be difficult, continue the tilting for a few days more. Don't forget about strengthening the pelvic floor.

TILTING BACK
1. Sit down, prying apart and slightly bending the knees, hands folded on the chest.
2. Exhale, gently lean back until you strain the abdominal muscles. Stay in that position, while maintaining normal breathing. Then straighten while inhaling.

LYING TWIST

1. Lie on your back, put hands along the body, push your palms to the hips.
2. Slightly raising the head, bend to the left and slide the left hand down the leg. Leaning back, relax, and then do the twist to the right. After you get used to this, try to bend to the left and right 2-3 times.

BODY STRETCHING
1.Lie on the back, bending and slightly prying apart the knees, put hands on the hips.
2. Exhale, raise your head and shoulders and touch your knees. If at first you can't do this well, do not worry - there is a time for everything. Relax while inhaling.

After getting used to this, try:

>> to pull the body more slowly and keep yourself in suspended position for longer time

>> to lift head and shoulders, while hands folded on the chest

>> to rise, while hands are joined behind the head.

PELVIC FLOOR TEST

When 3 months after childbirth have passed the muscles must become elastic again. Make a few jumps. If urine is released, you should exercise more. If this will still bother you after 4 months, consult a doctor.

CAUTION!

If you had a caesarean section, doing strengthening of abdominal muscles and exercises of the 2nd week might be dangerous for you at this stage. Please consult your doctor. Feeling of pain is a signal that you must stop doing exercises