Although after the birth all mothers are preoccupied with their baby, there are few who do not think about their body, the way it has changed, but also the ways in which they will return it to the state before pregnancy. Today we reveal the best exercises for the abdominal muscles, for all new moms.
The stomach is certainly one of the most critical parts, after childbirth, because the skin, logically, is the most stretched in that part, and that is why the stomach needs a little more time to get everything back to normal. Do not start exercising before your doctor gives you the green light and before you fully recover. And when you get permission, be sure to practice these abdominal exercises as well.
Keeping your balance. Stand up straight and take several deep breaths and exhale to relax your abdominal muscles as much as possible. Then slowly raise your knee as high as possible towards your chest and hold your knee with your hands. If you have trouble maintaining balance, hold your foot with one hand and hold on to the wall with the other. Take several deep breaths and exhale, lower your leg, then repeat with the other. Do 15 reps with each leg or until you get tired.
The position of the dog. Place a mat on the floor, then get down on all fours. Then lift yourself on your hands and toes so that your hands are straight, just like your feet, and lift your hips as high as you can. The palms must be firmly on the ground with their entire surface. Inhale and exhale three times, then lower yourself to the original position and repeat until you get tired.
Warrior. Stand upright and spread your legs, turn one foot to the side and bend your knee slightly, and then lean your whole torso towards that knee. Straighten your arms behind your back. Stay in that position for a few inhales and exhales then straighten your torso and raise your arms high above your head while your legs are constantly in the same position. Then repeat with the other leg.
Position of the ship. Sit on the mat so that your legs are outstretched in front of you and straight, and your back is also straight. After that, bend your knees so that they reach the height of your chest skin, your lower legs are stretched forward. The point is to keep the lower legs and thighs at a 90 degree angle. Lean back slightly and then raise your arms, let them stretch out right next to your lower legs. You only need to maintain your buttocks. Take a deep breath, return to the original position and repeat a few more times.
Cycling. Lie on your back, place your hands above your head and raise your legs high above the ground. Bend your knees alternately towards your chest, as if riding a bicycle. As you bend one knee, you turn the elbow of the opposite hand towards it. Repeat until you get tired.
Plank. Lie on your stomach, and then rise on your hands and toes, your arms are straight with your shoulders, and your whole body should also be level. Stay in that position for 30 seconds. Make two sets.
Swinging. When you’re pregnant with your baby, sit on the swing for a while and swing like you used to, because swinging is a great exercise for the abdominal muscles.
Hulahop. If you didn’t master turning hula hoops as a child, maybe now is the right time, because this big plastic circle can be of great help to get your abdominal muscles back in shape.
You can include your baby in the daily exercise, simply lie on your back, put the baby to sit on your stomach, and during that time keep your legs raised and bent at the knees. Or you can put the baby in a kangaroo carrier and at the same time do squats that will shape the abdominal muscles due to the load.
Source: LifePress magazin by lifepressmagazin.com.
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