What exercises will help to remove the stomach after childbirth. Is it possible to pump the press while breastfeeding

Recovery after pregnancy worries all women, no matter what the changes in their body. Some young mothers are engaged only in the first year with a child, but most are trying to regain their former shape, especially focusing on the stomach, which becomes loose and flabby. Is it possible to start working out the press for this purpose without harming yourself?

How long after giving birth can I download the press

Real terms are determined by several factors, among which the most important are:

• physical fitness organism before pregnancy;
• the nature of childbirth (natural, caesarean);
• the state of the female body at the current moment;
• is there a prolapse of the uterus;
• Is diastasis present?

Women often omit the last moment, although doctors insist that it is first and foremost necessary to navigate when after childbirth you can download the press for a specific young mother. By diastasis, experts mean the divergence of the rectus muscles, which can be observed clearly along the central white stripe. It is present in almost all women after childbirth, therefore, doctors are allowed to start pumping the press only after it has been eliminated (on early stages this happens without outside interference). Keep in mind that at the 3rd stage you can’t download the press at all.

Is it possible to pump the press while breastfeeding

Some young mothers are afraid to start working on their figure, because they are afraid that this will negatively affect the newborn. You can even meet such fears as "there will be nothing to feed due to physical exertion." Doctors consider this a delusion and declare with confidence: to pump the press with breastfeeding not prohibited unless there are other contraindications. Sports at the prenatal level are also allowed, but first you have to restore the body's endurance: many professional athletes continue to train and feed at the same time.

Is it possible to download the press immediately after childbirth

Some women want so badly to restore their former figure and get rid of an ugly belly that they begin to wonder if it will hurt them if they decide to pump up the press after giving birth. In fact, the percentage of those who, already on the first day after a major operation (and childbirth is what it is) can expose themselves to physical exertion, is very small. Even professional athletes take a week off, and most young mothers should wait 1.5 months.

When can I download the press after childbirth with tears

If the operation took place with complications, especially affecting the uterus or vagina, then it will take more time to restore them - there is no talk of physical activity for this period. Doctors for most women who are interested in when it is possible to start pumping the press after childbirth with ruptures say that the minimum period is 3 months, but only the gynecologist who observes you will tell the real figure. The situation is similar for caesarean.

How to pump up the press after childbirth

• We swing the press after childbirth correctly - on each exercise we keep the stomach pulled in: this will increase its effectiveness.
• The very first postpartum loads should immediately correspond to what you received during pregnancy: gymnastics, fitball - no active pumping of the abdominal muscles.
• Women who have been diagnosed with uterine prolapse by a doctor need to pick up special exercises with a gynecologist to return it to its place before starting to pump the press.
• In the presence of diastasis of the 1st degree of loading, the press area is given in a corset that will restrain the rectus muscle.
• Static exercises that are safe even with initial diastasis will help restore the general condition of the abdominal muscles: plank, holding legs, etc.
• The intensity of training is determined by what degree of exercise you had before, and whether you plan to feed now: if you start to combine high physical exercise with dietary restriction, you will quickly develop a flat stomach, but milk quality may deteriorate.

Abs exercises after childbirth

Loads for a young mother, especially who intends to feed, are recommended to be increased in stages, even if she was previously actively involved in sports. The following 3 basic postpartum ab exercises that will help you gradually get back in shape are preparatory to crunches from PE classes and weight exercises:

• Legs shoulder-width apart, knees soft, feet slightly open. Rest your hands on the front of your thigh. On inhalation, stick out the stomach, driving air there, while exhaling, pull it under the ribs. Do it slowly, up to 20 times.
• Sit on the buttocks, tear off the legs from the floor, lifting up 45 degrees. Pull your hands forward, from the side you should look like the letter "V". Count up to 100.
• Take emphasis on the elbows and half-fingers, pull the body parallel to the floor. Stand for a minute, gradually increasing the time to 4 minutes.

Video: how to download the press after childbirth

Any self-respecting woman soon after giving birth begins to work on her appearance.

The first question she asks is: when can I pump the press after giving birth and are there any special rules for this?

It is the stomach that becomes the most problematic part of the female body after childbirth.

Despite the fact that a month after the birth of the baby, the body self-repairs almost to its original state.

When can I start downloading the press?

It is impossible to say exactly when you can download the press after childbirth. Doctors do not recommend doing this soon after the birth of the child. For those who have given birth naturally, at least a couple of months should pass. The same women who gave birth by caesarean section may begin to think about exercising on the press no earlier than after 3 months. Early start of classes can provoke many complications. Do not rush to load your body with physical exercises. First, he must take a break from the test that he had to go through in 9 months. Believe me, for the female body this is a serious burden.

In the period that is under the ban on exercise, it is better to take care of your diet. This is one of the components of the fastest results in pumping up the press. If you improve your diet, you will create a fertile ground for future physical activity, also provide your body with a sufficient amount of vitamins and minerals, and normalize the body's metabolic processes. Before you start the exercises, whether you do them in the gym or at home, be sure to visit the observing gynecologist. He must examine you, make sure that the body is fully and properly restored after childbirth. Only after that the doctor allows you to exercise.

By the way, many young mothers are concerned about the question: is it possible to combine breastfeeding and exercise. There is a misconception that playing sports negatively affects lactation, minimizing it. This is nothing more than fiction. On the contrary, the more a mother goes in for sports, the more she produces the hormone of happiness, which is transmitted through milk to the child. So, although the benefit is minimal, the sport also brings the baby.

When can I pump the press after childbirth and are there any rules for working on muscles?

During pregnancy, the female body experiences strong hormonal changes. During this process, the fat layer increases, especially in the abdomen. It is she who is designed to protect the child from exposure external environment. Fat on the abdomen, coupled with stretched muscles, is not the most pleasant and joyful sight after the birth of a child. Getting rid of such a "gift" is quite difficult. However, for the sake of beauty, women are capable of much.

To achieve a beautiful belly, you need to know how to properly perform the exercises. You always need to remember one nuance: as soon as the doctor has allowed you to play sports, you should not immediately start up all serious and pump the press all day long. Firstly, this will not give any guarantees that the fat will soon go away, and the waist will become thin. Secondly, on the contrary, it can provoke an increase in already large volumes. To avoid this, the exercises must be performed correctly. It is also important to always remember the rule: it is better to do less, but better, than more, but to no avail.

When you can download the press after childbirth: some useful tips

Before pumping up muscles, you need to remember a few recommendations that any trainer in the fitness room will give.

1. Before starting a workout of the abdominal muscles, it is very important to do a warm-up. The ideal option will be an addition to the warm-up of cardio loads. It can be vigorous dancing, running, jumping rope or basic aerobic steps. All this will allow you to warm up the muscles as much as possible and prepare them for the main load.

2. Don't include weights in your exercises. Firstly, after childbirth, this is not recommended at all, as it is fraught with serious complications, and secondly, gravity contributes to the formation of voluminous muscles, which is certainly not necessary for the abdomen.

3. Be sure to follow the correct breathing during the exercises and whether you are doing the exercises themselves correctly. Don't do it right away a large number of exercises. The difference in results between 50 exercises somehow and 20 correct ones will be significant, in favor of the latter. The number of approaches should be increased gradually. If you feel that 20 times is already easy for you, feel free to add another 10. Breathing is an equally important part of the exercises. Remember: the muscles should tighten as you exhale. Also, when doing exercises, try to pull in your stomach as much as possible. So the lesson will be more effective.

4. In achieving the desired result, regularity is important. If you do not have the opportunity to exercise daily, then give them at least three times a week.

5. You need to eat an hour before class and 2 hours after.

6. When you have finished doing the exercises, be sure to stretch.

When can I download the press after childbirth. Effective Exercises

There are many exercises for pumping up the abdominal muscles. But there are some of the most effective exercises that make the waist narrow and strengthen the abdominal muscles.

Straight twists

Starting position: lie on your back, bend your knees, put your feet flat on the floor, put your hands behind your head.

Exercise: Slowly lift your shoulder blades off the floor. Then also slowly return back, but do not lower your head to the floor, it should remain in weight.

How many times to repeat: 3 times for 10 sets. After a while, gradually begin to increase approaches.

Reverse crunches

Starting position: lie on the floor, stretch your arms along the torso.

Performing the exercise: raise your legs so that they form a right angle with the body, keep in mind that the bent knees should be at the same angle to the floor. Start slowly lifting your pelvis so that your knees are in the chest area. Make sure the angle stays at 90 degrees.

Simultaneous twists

Starting position: lie on the floor, put your hands behind your head (do not clasp them), stretch your legs.

Performing the exercise: cross your feet, bend your knees and bring them to your chest. Start lifting your legs and upper body off the floor at the same time. Do not stretch your chin to your chest!

How many times to repeat: 3 sets of 10 times.

Oblique twists

Starting position: lie on the floor, put your hands behind your head, bend your legs at the knees.

Performing the exercise: it is necessary to put the legs on the right side and in this position raise the torso. After that, return to the starting position and repeat the same with the legs on the left side.

How many times to repeat: 20 repetitions will be enough to start (10 on each side). Then you have to increase the number of repetitions to 60.

To achieve a beautiful belly, it is not necessary to use newfangled simulators and devices and spend hours playing sports. You can make your stomach flat even by performing the exercises described above. But on condition that the classes will be regular, and their implementation will be correct.

In conclusion, I would like to sum up a little. When can I download the press after childbirth? Any specialist will say that not earlier than a month after the birth of the child. Provided that the birth was natural, and not earlier than after 2 months, if artificial. To achieve the desired result, you need to perform the exercises regularly and correctly, not forgetting to monitor your breathing. It is also important to remember to warm up before and stretch after class. One more important part on the road to success is food. The diet should be balanced and regular.

Most young mothers are wondering if it is possible to achieve the desired result at home, because almost everyone does not have the opportunity to go to the gym. The answer is simple: yes, you can. That's how they take care of themselves beautiful body new mothers. By the way, if you want to not only remove fat from the abdomen, but also make the muscles a little noticeable, you can use a weighting agent. And this is a great opportunity to take a child for the benefit of yourself. Feel free to exercise with him. As practice shows, both the mother is pleased with herself, and the child is happy with new activities.

Young mothers are sure that it is possible to return the stomach to its previous shape if you pump the press after childbirth. But in practice, restoring the lost view is not always easy. During pregnancy, the abdominal muscles undergo excessive stretching, they are surrounded by a dense fatty layer, therefore, when leaving the maternity hospital, many women are upset by a sagging, flabby stomach.

But this does not mean that doing abdominal exercises is useless. It’s just that they alone won’t be enough - you will need to combine abs training with aerobic exercise in order to tighten muscles that have lost their elasticity. For this, classes with a skipping rope, torsion of a hoop, running, aerobics or dancing are suitable. Complex physical activity will help not only to remove extra pounds after pregnancy, but also to return the figure to its former toned appearance.

Of course, it is not recommended to engage in strengthening any muscles, having barely become a mother, as this can adversely affect health. That is why the question - when you can download the press after childbirth, the answer will be the same - after the uterus returns to its normal size. In addition, the process of childbirth for everyone proceeds with individual subtleties, which can also affect the duration of recovery after childbirth.

If a woman has had a natural childbirth and it went without complications, the doctor may advise starting ab exercises after 2 months. In case of operative delivery (caesarean section), the exercises can be started after 10-12 weeks. In this case, you should first consult with your doctor, who may have his own point of view on when you can start pumping the press after childbirth.

How to practice

Achieving a pre-pregnant attractive tummy after the birth of a child is real, but it will require considerable effort. In order for the training to be successful, the main task of the young mother is to be aware of the question of how to properly pump the press after childbirth.

An important rule of effective classes is to perform them regularly. You need to do exercises every other day. The first set of exercises should be 10 minutes, gradually increase the duration to 60 minutes.

It is recommended not to eat one hour before exercise and 2 hours after exercise. Before starting a workout of the abdominal muscles, you need to perform a small warm-up in the form of jumps, bends and dance movements. It is recommended to complete the set of exercises by stretching the muscles that have been subjected to stress.

You can not engage in the use of various weighting agents. Such a load is prohibited for a woman who has recently become a mother. In addition, physical exercises with weighting agents contribute to the development of muscle volume, and the female stomach does not need it.

Also, you need to perform exercises in compliance with the rhythm of breathing during the session. Training will be more effective if the exhalation occurs during the application of effort, with the stomach pulled in as much as possible.

Effective Exercises

In what cases is it better to postpone exercise?

A woman who ignores advice on when to start pumping the press after childbirth may face the development of a number of complications in which further physical activity should be limited or excluded as much as possible. The most common of these are uterine bleeding and displacement internal organs.

The secretion of blood is explained by the fact that in that part of the uterus, where the placenta was attached to the mucosa, the vessels after labor did not have time to recover sufficiently. As the genital organ contracts, they heal and, after a few weeks, stop, the walls of the vessels are completely regenerated.

Without thinking about how long after giving birth you can pump the press, in other words, without waiting for the recommended recovery period, during the exercise, a woman is highly likely to provoke uterine bleeding.

The load on the abdominal muscles increases the pressure in the pelvis, including in the vessels that feed the uterus. This leads to their damage and bleeding intensifies.

To prevent this, you should listen to the doctor's recommendations regarding the question of when you can pump the press after childbirth. It is worth starting to perform exercises no earlier than 8 weeks after childbirth.

Another danger of immoderate and early physical exertion is the prolapse of organs. During pregnancy, in the body of every woman, a physiological displacement of the peritoneal organs is observed due to the enlarging uterus. Excessive physical activity is dangerous for the prolapse of internal organs, which is due to the weakness of the ligaments and muscles of the pelvis that hold them.

hello lovely girls, visitors to the FitKis Club blog who were lucky enough to become mothers not so long ago. I hasten to congratulate each of you on this so important event life!

I published an article a couple of days ago. But that article can rightly be considered unfinished. I rightly told why and why the belly grows and how to live after childbirth in order to get rid of the decrepit belly. It was about nutrition, about walking, but the most important thing was not there - in the previous article I did not tell you how to pump up the press after childbirth.

But not all is lost. For today gives me a wonderful opportunity to rehabilitate myself in front of all the mothers of the endless Internet and highlight for them the topic of how to still pump up the press after childbirth. But first, let's have some theory.

Before I begin to describe the workouts that will help pump up the press after childbirth, I consider it my sacred duty to warn each of the readers about possible harm for good health.

How long after giving birth can I download the press?

Here you like it - you don't like it, but without theory it won't work again. During the growth of the fetus in women, the so-called divergence of the white line of the abdomen occurs. It turns out that the fetus sort of stretches the press along a vertical line and feels calm at the same time.

After a successful birth, it is necessary to wait a certain time before generally starting to train the press. 1.5-2 months is the minimum period after a normal birth. It is necessary to wait 2-3 months after a caesarean section.

In no case should you rush, it can adversely affect your health. Believe me, beauty is not worth such sacrifices!

But even withstanding necessary deadlines after childbirth, it would be necessary to check the convergence of the white line (diastasis) before starting to train the press after childbirth. If this is not done and you start pumping the press before the white line converges, there is a risk of pumping up a hernia of the rectus abdominis muscle.

How to check the convergence of the white line?

The convergence of the white line can occur much longer than the periods described above, up to 5, and sometimes up to 11 months.

And to check whether the white line has converged is quite simple, although you will need a partner for this. You lie down on the floor, legs bent at the knees, hands behind your head. In short, the classic crunch position for the press.

Your partner places his fingers across his stomach just above the navel. You make the starting effort for twisting, and the assistant draws conclusions. If between the place where the press cubes should be, 2 fingers fell through, then everything is in in perfect order- green color for training. You need to check again by placing your fingers below the navel.

If 3 fingers failed, it would be better to hold your horses and refrain from training the press for a while - yellow.

Well, if you drowned all 4 fingers, there can be no talk of any training yet, the traffic light is definitely red. You need to repeat the experiment later.

How to get rid of fat and pump up the press after childbirth

Download training program for moms

But here I have to disappoint you: to pump up the press after childbirth, only training the press will not be enough. More precisely, the press can and will be pumped up, but it will hardly be possible to remove the stomach and make the press accessible to the eye under the fat layer.

After all, as I wrote in the last article (if you didn’t read it then, you won’t fully understand me now) in order to defeat excess fat on the abdomen after childbirth, an integrated approach to stress is needed.

It’s just not possible to remove fat somewhere, but leave it somewhere. In order for fat to go from the abdomen, it is necessary to reduce the percentage of body fat in the entire body. And for this, I repeat, an integrated approach is needed.

An integrated approach involves the work of all the muscles of the musculature, and not just the press.

The first place in the top exercises to combat fat after childbirth is certainly occupied by all types and methods of cardio training. Fitness, swimming, running...

We boldly give the second place to the gym. Again, the combination of cardio training and the gym will undoubtedly give the maximum result in the aggregate. And again: in the gym it will be necessary to train not only the press, but also all other muscles. Based on this logic, it turns out that even exercises such as, and even undoubtedly, will help to pump up the press after childbirth.

Where to do to pump up the press after childbirth?

Before moving on to the aforementioned top places for pumping up the press, I consider it my duty to say that training will never be as effective as in the aggregate.

Gym workouts + cardio workouts (pool is the best) + workouts at home = beautiful, mouth-watering tummy very, very soon.

However, not so long ago my daughter was born and I perfectly understand that the newly-made mother has a tight time. And always. So the ideal rarely becomes real. Well, if your husband is not such a goat as everyone is attentive and responsible, then of course you will find both time and money.

Personally, I would recommend each mom to proceed from their own capabilities, needs and motivations. Although, again, when it comes to motivation, we recall the previous article and hang our photo in the bathroom to increase this very motivation.

Below I will offer 4 types of places and options for classes where you can pump up the press after childbirth. And no matter what place you choose, no matter where you study, you need to remember the following postulate: you can’t immediately start high level loads. The load must be increased gradually. And at the slightest pain, "like a woman" stop training. If pain persists, be sure to see a doctor.

Top places for inflating the press after childbirth

Swimming pool

So, if you can afford both in terms of time and opportunities, the first thing I would advise you to do is in the pool. Swimming is a sport that uses every muscle in the body. And this is the best way to get rid of excess belly fat.

Shaping or fitness

Another great way to pump up the press after childbirth. More precisely, not even so much to pump up the press (we will do this with the help of a special complex that I gave above), but to get rid of fat deposits left as a memory of pregnancy. Shaping or fitness also helps girls to use all the muscles, although going to the pool will be much more effective.

Gym

Here is my entire diocese. With all confidence I declare that a well-designed training program in the gym will help to remove the stomach at the same time as pumping up the press after childbirth. But where to get this program is another question.

You can pay in the gym for training with a trainer. Or, as an example, you can use any of the ones I compiled. Or search on the Internet. Well, or order a training program on this blog.

If you decide to order a training program from me, enter the word "mamochka" in the notes when ordering, and get a 25% discount from me on any training program. I guarantee a high-quality and inexpensive training program, taking into account all the postpartum nuances.

I must say that training the press in the gym, where guys also work out, who will embarrass you with their eyes in the first stages of training, this is a powerful addition to motivation. After all, the more embarrassment you feel about your stomach, the higher your desire to get rid of it will be, the more effort you will put in and, accordingly, the faster you will pump up the press after childbirth.

How to pump up the press after childbirth at home?

I think most readers would like to get an answer to this particular question and not bother about the pool, shaping or gym. Alas, it is possible to pump up the press at home, but it is much more effective to do it in the places described above. But at the same time, the house is the most convenient place, so I’m sure many will limit themselves to only training the press at home.

If you decide to work out your stomach at home, then first of all get a hula hoop, a fitball and a jump rope. If you haven’t done this before, it won’t be so easy at the first stages, but I’m sure you will succeed. Be sure to pay a lot of attention to walking around the city. If your house has an elevator, and you live far from the ground floor, forget about its existence. Walk up the stairs, it will help you quickly pump up the press after childbirth.

Well, if finances allow you to purchase a treadmill, then this is almost a victory over excess fat. Long jogging will be your best assistant in home ab workouts.

As exercises, I advise you to apply the complex that I gave above. You can explore and create your own complex.

I dare say that when it comes to how to quickly pump up the press after childbirth, you should always add to the training program. This is the only static ab exercise that I know of that is great for fighting belly fat.

Stretching will help pump up the press after childbirth

No matter which way you choose to train the press, always do it. This will help the muscles warm up, the blood flow through the trained muscle will be higher, which means the result will appear faster. Study carefully the picture of the streamer with the cat, I think additional comments will be superfluous.

Exercise "Elevator"

In principle, this exercise could be included in the workout for the press at home, but I considered it necessary to take it out separately. Regardless of where you decide to get rid of the belly after childbirth, it must be done without fail on a daily basis. It is better to do this exercise twice a day: in the morning and in the evening. You can perform the “Lift” exercise both standing and lying down (preferably lying down).

Imagine that a completely relaxed belly is the 1st floor, and the most retracted belly is the 10th floor. At each training session, we ride the following routes 3 times:

1-4-1 floors;

1-4-8-1 floors;

It is enough to spend literally 3 minutes on this exercise in the morning and evening, but its effectiveness in helping to pump up the press after childbirth, both at home and in other places intended for this, cannot be overestimated.

How to quickly pump up the press after childbirth

I apologize for repeating myself, but repetition, as you know, is the mother of learning. Nothing works as well as a holistic approach. One day train at home, the next day go to the pool, the third day visit gym, and on the fourth go to fitness. Take 1-2 days off and repeat this cycle. In such a simple way, you will really quickly and effectively pump up your abs, making the belly cubes slightly visible, and the tummy elastic, flat and appetizing.

How to pump up the press after childbirth video

Simple manipulations with body temperature can help fight excess fat in the abdomen. For example, massage with a shower spray, with the included cold water, in the abdomen will help to quickly pump up the press after childbirth. And in general, a contrast shower has a very positive effect on getting rid of excess fat.

But the most ingenious trick in my opinion is rubbing ice cubes on the stomach in the morning. Every morning, immediately after waking up, take an ice cube out of the freezer (I hope I don't need to explain how it gets there) and rub it into your stomach until it is completely destroyed, until the cube melts. The trick is that the body will immediately throw energy into warming the cooled area of ​​\u200b\u200bthe skin, and it is subcutaneous fat that will go to the performance of this very energy, which prevents your abs from showing off in front of the mirror)

Well, that's all. Now you know how to pump and pump up the press after childbirth and I'm sure you will succeed very soon.

P.S. I'm here in the near future (somewhere in February) I plan to launch a competition for the best abs by the summer. According to my ideas, the list of nominations will include both the best press and the best dynamics of pumping up the press. So here's an additional motivation for you: in addition to working for your attractiveness, you can also participate in the competition and win money.

I wish you determination, strength and patience. Everything will work out for you!

With faith in your success, Vitaly Okhrimenko !

A flat toned tummy is the dream of any woman. But after giving birth, he may lose his shape, and not every mother has the opportunity to go to the gym. small child. Naturally, in such cases the question arises: and pump up the press at home.

When can I download the press after childbirth

Exercise after childbirth can be started no earlier than 6 weeks. It is better to consult with your gynecologist when it is possible to pump the press after childbirth. As a rule, it all depends on the white line of the abdomen - if it has not yet converged, the muscles are still stretched, then it is too early to start doing exercises after childbirth, otherwise it may take the wrong position. There is also a risk of a hernia if you start doing abdominal exercises early.

To check if your white line has converged, lie on the floor and place your fingers just above the navel. At the same time, gradually raise your chin, then your shoulders and then rise completely. If 2 fingers enter the muscles of the white line, then this is normal. If 3 fingers go deep, then it’s too early to pump the press.

How to get rid of the stomach after childbirth: exercises for the press

In order to remove the stomach after childbirth, you just need to pick up effective exercises for the press. We offer a set of exercises for the press, which in just 30 minutes a day will help you to remove the stomach and pump up the press at home. The main condition is that you need to perform this set of exercises for the press regularly!

Ab Exercise #1

This exercise is for the muscles of the lower and upper abs, waist and oblique muscles of the abdomen.

How to do: I.P. lying on your back. The knees are bent, the legs are shoulder-width apart, the feet rest on the floor. Keep your arms extended in front of you. As you inhale, lift your shoulder blades off the floor and stretch your arms towards your knees. Do not strive to rise as high as possible, the main thing is to keep your stomach pulled in, feeling how the press works.

Perform 4 sets of 20 times.

Ab Exercise #2

This exercise is for the leg muscles and lower abs.

How to get rid of the stomach after childbirth: exercises for the press

How to do: I. P. lying on your back. Lean on bent elbows. Hold between the legs, closer to the feet, a roller or pillow. Legs should be at 45 degrees.

While inhaling, turn your legs to one side, turning your socks well, as you exhale, return to the starting position. Repeat the same on the other side.

Do 4 sets of 15 reps.

Ab Exercise #3

Twisting will help to work out all the muscles of the press, including the side ones.

How to get rid of the stomach after childbirth: exercises for the press

How to do: I.P. lying on your back, hands behind your head, legs together and extended parallel to the floor. Raise your legs, bending them at the knees, while lifting your shoulder blades off the floor. Then straighten your legs, forming an angle of 45 degrees, and stretch your chest to your knees, slightly spreading your arms bent at the elbows to the sides. Hold this position for a few seconds.

Then slowly return to the starting position, bending your knees, gradually lowering the body so that the shoulder blades do not touch the floor; lower your legs and shoulders.

Do 4 sets of 10 reps.

Ab Exercise #4

Exercise for the lateral muscles of the press.

How to get rid of the stomach after childbirth: exercises for the press

How to do: I. P. lying on his side, resting on his arm bent at the elbow. The legs should be extended and placed one on top of the other; the stomach is tightened, and the second hand with a dumbbell is on the thigh of the upper leg.

While inhaling, slowly raise your buttocks and body, while only the legs and elbow should touch the floor. After stretching out, linger in this position for 10 seconds, then return to the starting position. You need to perform the exercise slowly so that all the muscles are well warmed up.

Perform 4 sets of 5 times.

Ab Exercise #5

This exercise will help shape a beautiful waist.

How to get rid of the stomach after childbirth: exercises for the press

How to do: I.P. standing straight, feet shoulder width apart; the back is straight, the stomach is tightened, in one hand a dumbbell.
Lower your hand down, while slowly tilting your neck and body, trying to stretch well.

Do 4 sets of 25 reps on each side.

Abdominal exercises strengthen the abdominal muscles. By regularly performing this set of abdominal exercises, you will proudly look at your slender waist, and you will no longer be bothered by the question of how to remove your stomach.

You can also watch a video in which the coach talks in detail,.

How to download the press at home, exercises for the press (VIDEO)

How to remove the stomach and pump up the press at home, when you can pump the press after childbirth, what are the most effective exercises for the press - all this you can find out or discuss on our forum.