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

How To Lose Baby Weight Fast - Get rid of extra pounds after pregnancy - 2

-How to organize your diet to lose weight, but to obtain the necessary energy needed for your household cares?

- Caloric intake should be limited within 1500-2000 cal. If you are not tall, and not fat - stick to the lower boundary of this rule. If you are tall and have big sizes by your nature it is recommended to eat approximately 2000 kcal per day.

For the first time, it is better to control calories by having a food diary. Write there everything that goes into your mouth, to the last crumb. Believe me, the process will take you no more than 10 minutes a day, and will give you an enormous benefit. You will learn to understand how much you eat, and will be more sensible approaching to the formation of the diet.

Also notice the choice of products. Remember: categorically forbidden food does not exist, there is only a temporary limitation:

· Fats should constitute no more than a quarter of the total calories. If you adhere to the rules in 1500 kcal daily, you can get no more than 40 grams of pure fat. For reference: a liter of one percent of kefir, as in a tablespoon of vegetable oil, contains 10 grams of lipids. And a bar of milk chocolate will give you as much as 70 grams of pure fat.

· You can eat meat and meat products only once a day with breakfast or lunch. Also try to include fresh, boiled and stewed vegetables without fat in each meal.

· You are allowed to consume only low-fat or "fatless" dairy products. Kefir, yogurt and milk - no more than 1% fat, cottage cheese - no more than 5%, cheese - a maximum of 30%. --

· Do not refuse from grain products: cereals with water or "fatless" milk, whole grain brown rice. But sweet is better to exclude from the diet. If completely abandon candy and chocolates is hard for you, allow yourself a piece of candy or marmalade, one or two candies a day.

· Put a ban on nuts and seeds. Without realizing it, along with a little of nuts you get almost half of daily calories and significantly exceed the fat limits.

· Instead of juice prefer water or fresh fruits. A liter of orange juice contains 900 kcal, but a kilogram of fresh oranges - just 400. Carbonated soft drinks like Coke should be also excluded - in addition to sugar and caffeine they contain a lot of completely unnecessary for young mother colors, flavors or preservatives.

· A breastfeeding mother should completely give up alcohol. If you are not breastfeeding, remember that alcohol is very calorific value - with a glass of champagne you get almost 150 kcal.

· Do not take special drugs and supplements for weight loss, as well as "cleansing" herbal teas, when you are breastfeeding. Their use can affect the quality of your milk.

· Do not forget about vitamin and mineral supplements. But try not to exceed the permissible limits of consumption of vitamins.

- And what if the baby - has allergies or suffers from dysbiosis?

- In these cases it is necessary, first of all, to treat the disease. And, of course, a breastfeeding mother should adjust her diet, while respecting the general principles of good nutrition. If the baby has allergies it is better for the mother to stick hypoallergenic diet with the exception of products that can cause a reaction in your baby. And your baby suffers from dysbiosis exclude from the diet products such as cabbage, beans, black bread.

- Successful weight loss is impossible without physical exercises. But a breastfeeding mother is unable to spend a lot of on doing exercises.

- Exercises after childbirth are vital. Begin to do exercises after two weeks after birth. You do not need to allocate a specific time, just use the time that you go for a walk with the baby. Most importantly - do not be tempted to stand all the time allocated for the walk in a company of other mothers, discussing the problems of caring for babies.

Your task: a quick walk for least an hour. Walk with the maximum speed, but do not run and avoid the appearance of short breathing. Such a quick walk will burn many calories and the baby will like it. I advise you to purchase a pedometer and walk at least 4 thousand steps every day.

About a month after giving birth you can start more serious training. If you have the opportunity to leave the baby for a short time, go to a sports club for yoga, or dance. Come to the training routine gradually - it is not necessary to start with an excessive load at the very beginning.

An alternative may be a exercises at home. Choose the right set of exercises from books or magazines, or buy a special tape with exercises for new mothers. Begin to do exercises one or two times a week, gradually increasing the number of training sessions to three. Daily walks at the same time, of course, are not canceled. By the way, if you find it hard to get an hour for a full workout, break it into 15-minute segments and perform throughout the day.

- What to do if you still can not get rid of the excess weight?

- If you honestly follow all the principles of good nutrition and give yourself adequate physical activity, you will definitely lose weight. This process should not be very fast - the best is to lose by 250 - 500 grams per week.

How to lose baby weight fast?

Excess weight after giving birth.
The joy of a long-awaited birth of a baby in many cases is accompanied by disappointment caused by getting extra pounds during pregnancy. Time passes, but the weight does not decrease.

In fact, not all are gaining excess weight while waiting for the baby. In accordance to physiological standards, a woman can add about 17-22 pounds during pregnancy. Women naturally get rid of these extra pounds during childbirth and in the postpartum period. But, unfortunately, very often future mothers exceed this amount, picking up to 40-45 extra pounds while waiting for the baby.

- Why does this happen?

- There are several reasons. First, it is believed that the expectant mother should eat as much as possible - for both, herself and the baby. Therefore, many women during pregnancy do not follow a balanced diet and allow themselves to relax, justifying it by the needs of the future baby.

Secondly, during pregnancy women are less active, that causes the energy consumed from food not to be spent. In addition, during the pregnancy - there is always stress, all body systems are rearranged. A special mechanism to protect the future baby is activated, actively grows a layer of fat on the abdomen, waist and hips.

Finally, weight gain during pregnancy can cause fluid retention in the body, as well as some obstetric problems.

- How to lose weight after giving birth?

- First, analyze your own behavior. There are common mistakes that often prevent women from gaining their previous form after giving a birth.

· Do not overeat. For some reason it is considered that the abundance of maternal nutrition affects the quality of her milk. In fact, the process of lactation is controlled by a hormone called prolactin, development of which has nothing to do with nutrition. So you have complete rights to change your diet, making it balanced.

· Do not eat up the baby. Even if the baby ate less than half his sweet meal, you do not have to eat up the rest. Note: Any excess food will be stored as a layer of fat at waist and hips.

· Try not to taste meal, while cooking it. Because, doing so can make you collect hundreds of extra calories, which will eventually turn into extra pounds and you would not even notice this.

· Doesn't matter how busy you are with the baby, eat at least 4 times per day. Never skip the breakfast, and try to have a light evening meal.

· Dinner should end no later than 4 hours before sleep. It is not necessary to follow a strict rule "Never eat after six o'clock." If you are used to go to bed at 12, in the evening you'll be really hungry. And in such a situation it is very easy to lose control.

· If you have decided to make lower-calorie diet, do not exclude bread. Often, ladies who want to lose weight, instead of the traditional sandwich eat a piece of cheese or ham. It is better to do the opposite: eat the bread, and leave the ham or cheese.

· Breast-feeding mother should forget about any diet and fasting. All of these extreme methods of weight loss will inevitably affect your and your baby's health.