Recoverable losses, or How much time and effort will it take to recover after childbirth? How to quickly restore your previous figure after pregnancy and childbirth

Hello! While my baby sleeps sweetly, running for a walk, I remember myself as I was before marriage and childbirth. How many ridiculous thoughts and stupid stereotypes sat in my head - I cannot convey. For example, that a quick recovery from childbirth is a matter of course. It seemed to me undeniable and the only true advice not to eat away during pregnancy and start pumping the press right after. Reality has made its own adjustments.

Before giving birth

Being pregnant, I delved deeper into this issue. And then suddenly it turned out that weight in pregnant women is added in jumps, very weakly correlating with the amount of food. For example, in a week with two fasting days (on the advice of a gynecologist) I gained more than a kilogram! But until 20 weeks, the weight was, although I ate as if not to myself.

Gymnastics for pregnant women also turned out to be not so simple. Until 12 weeks, a good half of expectant mothers, in principle, cannot do anything due to toxicosis. Many more are prohibited from physical activity due to the threat of miscarriage (some of my friends actually had to observe a half-bed regime for the whole pregnancy - the health and life of a child is more expensive than a figure!). And in the last weeks, putting on boots is already oh-oh, what an exhausting exercise.

If there are no contraindications, then physical activity will be an excellent prevention of health problems in the postpartum period.

Swimming, hiking, or special exercises for pregnant women (there are many videos on the Internet for every taste) are ideal choices. It is better to give preference to such a load that will help strengthen the back. Believe me, your back will be very grateful for the support, because the loads will be very strong!

Carefully and neatly

About the swing of the press - I got a little excited. All doctors agree that while there are lochia (about 40 days after childbirth), in general, strong physical activity is contraindicated. And in the first 10 days after pregnancy, it is better to observe almost bed rest. This is a great time to take care of yourself, listen to your body and start treating it with care and love.

The body is exhausted by gestation and childbirth, active sports will simply finish it off. But you can start doing something to restore the abdomen (and the whole body) in the first days after childbirth.
So where to start.

Exercise "vacuum"

You can start doing it literally 2-3 days after natural childbirth. (To be honest, I did not find information about cesarean, so be sure to consult your doctor if possible) In our case, it is performed lying down, after a couple of months you can consider other positions for this exercise, for example, sitting, standing or on all fours.

We take a long deep breath. After that, exhale completely. And ON EXHALING (this is important!) We try to pull the stomach under the ribs - much like children do Kashchei. We do not strain the perineum, it itself must stretch behind the stomach due to the vacuum. And we keep this position as long as we can. At first, it will definitely not work longer than a couple of seconds. This exercise should be done many times a day, ideally 8 sets of 10 times.

It helps to regain control of the abdominal muscles, to put the "sprawling" organs in place, helps with diastasis, urinary problems and hemorrhoids. In general, a magical exercise, much better than a swinging press!

Belly tie or bandage

Another very interesting technique that I learned quite by accident and have never encountered such a description anywhere else. The bottom line is that in the first couple of weeks the abdominal muscles are overstretched and do not obey, therefore, in a standing position and when walking, the internal organs simply dangle along the peritoneum, which can be very uncomfortable. Tying the belly can fix this problem. I'll make a reservation right away - this is not a bandage.

How to tie up correctly? To do this, you need a thick fabric of about 300 × 50 cm. You can use a sling. In the prone position, we put the middle of the straightened canvas on our stomach, cross it behind our back and again bring it onto the stomach.

Now we slightly lower the resulting ends under the stomach (in the region of the pubic bone) and tie on a knot. We do not do it very tightly, when you get up, it will be even tighter. It is better to make the knot not in the center, but on the side, so that it does not press on the uterus. We got two layers of fabric on our stomach - a wide one for the whole stomach and a narrow one at the bottom.

Wide - this is the kind of pocket in which you now need to fold your stomach. Run your arms under the fabric from above and begin to "scoop" all the folds into this pocket. The belly of a woman who has just given birth is a bottomless bag, so feel free to drag everything up. Now we correct both layers of the canvas: we straighten the upper one and make the lower one more comfortable so that nothing presses, does not cut, does not overtighten. We get up. If everything is done correctly, there should be a feeling that someone standing behind you has hugged you and is holding your belly from below. That is, it is very pleasant and gives a feeling of lightness.

It is possible and necessary to tie in this way until the sensations with and without tying become similar. But if this technique seems difficult for you, then turn to wearing, but in no case leave your tummy to its own devices, help it become as it was, or even more beautiful.

Food

The diet of nursing mothers is a hotly debated topic, but for me it is a matter of faith. But be that as it may, there are universal recommendations. It is a very bad idea to limit your diet in order to lose weight sooner. Our body needs strength to recover, and with a calorie deficit, you will feel worse than ever.

And if you also breastfeed ... Immediately after feeding I wildly wanted not just to eat, but to EAT! You can replace fast carbohydrates in the form of cookies, sweets, flour (which you most want) for protein foods - cottage cheese, meat, nuts. The main thing is to make sure that the child does not have a reaction.

Skin restoration

In order for the skin to tighten and be healthy in general, it needs special care. These are external agents - all kinds of creams and oils, and for oral administration - vitamin complexes, food additives. On the site iherb you can find many products for beauty and health, including those for pregnant women and nursing. Please note that when breastfeeding, you need to be very careful when applying breastfeeding products. Your little one may not like the taste of the cream (let alone its questionable nutritional value).

Beautiful and healthy legs

Here, I strongly recommend not to rush to take them off after childbirth. How much compression (anti-embolic) jersey should be worn after childbirth? If it was a natural childbirth without any special complications, then the recommended period is 3-7 days. In all other cases, the term is 2-3 weeks.

You need to put them on in the morning without getting out of bed, if you missed the moment, then lie down for 15-20 minutes with slightly raised legs before that. Such knitwear has a very dense structure, so it may be difficult to put on, try not to twist and evenly distribute them over the legs. And by the way, it is better to do this with gloves, or remove the rings before this and make sure that your manicure does not damage the material.

How did you recover, what methods did you use? I hope the article was useful and interesting for you. Leave comments, do not forget to share the articles you like with your friends and subscribe to updates!

Unfortunately, I have not met a single mother who would not be worried about how to quickly get in shape after giving birth. One "pleases", the chest has become ... Hmm ... In short, Pamela Anderson is resting.

Here are the factors that affect the speed of body recovery.

• Motivation
• Balanced diet
• Wearing a postpartum brace can not only tighten your tummy, but also reduce back pain
• Postpartum exercise, in addition to its obvious benefits, can reduce the manifestations of postpartum depression
• Passive way to lose extra pounds - long-term breastfeeding

The main thing is motivation!

As you know, 97% of human activities are controlled from the subconscious and only 3% are conscious activities.

If you instill in the subconscious mind some setting, then you can achieve incredible results in any activity, including changing the parameters of your body!

Very often those who want to lose weight fail, because they set themselves an elusive goal - to lose weight by 10, 20, 30, etc. kilograms. The subconscious mind, which is given such an orientation, is categorically opposed to strain and lose hard-won reserves.

You can deceive him if you set yourself a very simple goal: to lose 1 kg! Easily? Take action! When the hated kilogram is gone, set yourself a new goal: to lose 1 kg! And so on, until you like your figure.

In order to give the subconscious mind, write your goal on a piece of paper and hang it on the refrigerator. This inscription will constantly plague your eyes and will gradually take root in your subconscious.

And further! Hang a mirror next to the dining table, and look into it when you eat. Trust me, you will eat much less!

Diet or nutrition?

When can I start my studies?

The recovery period after which you can start exercising depends on the severity of the birth. In any case, this will happen not earlier than a month after childbirth, and after a difficult birth or a cesarean section - even after a medical examination by a gynecologist.

Be patient, do not demand the impossible from your body. One way or another, but you will need more than one month to fully return to its previous form.

One of the reasons why a previously flat stomach does not immediately return to its previous state is that the paired abdominal muscles, which are usually closed, diverge to the sides during pregnancy. This phenomenon is called diastasis of the rectus abdominis muscles. They begin to bond a few days after giving birth.

You can start standard exercises to strengthen the muscles after the disappearance of diastasis.

A test can be performed to determine the degree of diastasis. Lie on your back, bend your knees, put your hands on your stomach (in the navel area). Raise your head and shoulders so they come off the floor. If you feel a gap between the muscles, then there is diastasis. This test can be performed daily until the muscles come together as close as possible.

So, you're ready to start exercising. Please pay attention to the basic principles of training. I formulated them based on my own experience with shaping. If you adhere to them, you will spend several times less time to achieve the result.

Important training principles

• You should do it regularly, at least 2 times a week. Otherwise, the effectiveness of training decreases.
• To form a beautiful silhouette, it is necessary to combine exercises for burning excess fat and strength exercises that make the body fit and graceful.
• Any exercise on the pulse of 120 beats per minute (this is the pulse when walking fast) effectively burns fat. With a higher heart rate, muscle mass is burned.
• When doing abdominal exercises, follow the correct breathing, in no case do not hold it. Effort - exhale through the mouth, relaxation - inhale through the nose. This breathing technique increases the effectiveness of the exercise. Oxygen is involved in burning fat, it must be supplied to the body in sufficient quantity.
• Do not allow yourself to relax and lie on the floor between repetitions of movements, you just need to lightly touch the floor with your shoulder blades or hips (depending on the exercise) and immediately raise your shoulders or legs again.
• If you are tired, take a break. The quantity of exercises done is not as important as their quality.

Here are some abdominal and glute strength exercises that have been recognized as the most effective fitness trainers. But if you perform them with a pulse of 120 beats per minute, then they will also help burn fat in problem areas.

Exercise for the upper abdominal muscles

Lie on the floor. Bend your knees so that your lower back is pressed to the floor. Place your arms around your neck. Do not squeeze or lock your fingers around your neck. Lift your upper body slowly. Stretch your chin to your knees, straining your abs, but not your neck. If your muscles ache and tremble, then you are doing everything right. Watch your breath! Effort - exhale through the mouth, relaxation - inhale through the nose.

Exercise for the lower abdominal muscles

Lie on the floor with your arms at your sides and your legs straight. Raise your legs gently at such an angle that you feel a strong tension in the lower abdomen. Keep your knees straight. Watch your breath! Effort - exhale through the mouth, relaxation - inhale through the nose.

Exercise for the oblique abdominal muscles

In order for the press to look harmonious, you need to pay attention to the oblique muscles of the abdomen, on which the condition of the waist depends.

Lie on the floor. Bend your knees so that your lower back is flat on the floor. Place the brushes on your shoulders. Press your chin to your chest and lift your shoulders off the floor with a smooth "twisting" motion. The amplitude of the twists is very small, and the lower half of the spine should not rise from the floor. Slowly lower your upper back to the floor. Watch your breath! Effort - exhale through the mouth, relaxation - inhale through the nose.

Exercise for the buttocks

Usually, fat is deposited on the buttocks during pregnancy, as a counterweight to the pregnant belly.

Lie on your back, bend your knees at an angle of 90 degrees, extend your arms along your torso. Tighten your legs and slowly lift your pelvis up and down.

If it's very simple, try the same thing, but with one leg extended and lifted up 45 degrees. Slowly lift your pelvis up and down, leaning on one leg, and the other in the air.

Kalmykova Lyudmila

Article provided by the site "Firstborn"

Comment on the article "How to restore your figure and lose weight after childbirth without harming lactation?"

Recovery after childbirth. Lifestyle. Pregnancy and childbirth. How will you restore your figure, what vitamins to drink? Can you have your own proven recipes? Something I have no confidence in vitamin complexes.

Discussion

As far as I understand, you haven't even given birth yet. During my first pregnancy, I also thought about recovery and all that. In the meantime, I came out of the hospital, the postpartum bandage just fell into me. And then for another six months, my son sucked all the juices out of me, walked and swayed in the wind and wore jeans that were miraculously preserved in the closet from the 7th grade. She returned to normal weight 2 months after the end of GW. No stretch marks, abdomen, saggy breasts and other horrors. Itself somehow everything came back to normal. But after my daughter she recovered strongly in the waist. That is, the problem of excess weight is not worth it, namely the extra centimeters in a specific place. And diets and exercise complexes are designed specifically for overall weight loss. On the other hand, I think it might be for the better. It was difficult to buy things, which are normal in the hips, and at the waist they were always very large. And now it seems like this is normal. But the figure itself is embarrassing - I recovered by 14 cm. It sounds like something bad

everything is effective: good exercise in fitness, diet, aesthetic procedures - all this is possible only after the termination of hepatitis B. Therefore, I think about it, for now and only.

Figure after childbirth: breastfeeding and body restoration. This period is called the postpartum period. Figure after childbirth: how to lose weight. Weight loss and classes with a child. But if you are not a masochist or a perfectionist, i.e. you don't get from the process ...

Discussion

There were no stretch marks, I slightly recovered.

After the first 5 kilos gain to pre-pregnant weight. After the second there is no increase, but those 5 kilos did not go away either. :))) After the second, there is velvet on the stomach, although it was smeared with creams as abnormal. In general, approx. I want to lose weight, but I always wanted it. :)))

Figure before and after pregnancy. Girls, and here's what topic interests me. Now the abdomen is completely absent, but the abs are weak, I am afraid that if the muscles and skin stretch during pregnancy, then it will be difficult to restore shape.

Discussion

In any case, it will not hurt to strengthen the press even "before". But I think this is decisive:
1. It is imperative to wear a bandage, it supports a heavy abdomen well, does not allow the muscles and skin of the abdomen to overstretch, stretch marks even on a flat stomach will look terrible.
(A friend's mother did not wear a bandage, but as soon as she gave birth, her stomach remained an empty bag and did not go anywhere at all. This, of course, depends on the elasticity of the skin (everything is individual).)
2. Keep your weight during pregnancy normal, do not "eat away" in excess of the prescribed 10-12 kg increase for ALL pregnancy. This obstetrician-gynecologist will instruct you necessarily. Excess weight and volume also worsens the well-being of the little one in the tummy. And you have to think about him.

i spent 3 months at sea with a third child in my abdomen - returned two weeks before giving birth. I didn't rest, I just lived :))). One with two children in a private house, no hot water, etc. etc. ..
The belly retracted immediately after giving birth. And she gave birth - as she spat, and the stomach was absent as a class.
creams are unlikely to help.
bandage ... it bothers me - it's hot, uncomfortable ..

Impact of childbirth on beauty. - get-togethers. About her, about the girl's. Discussion of issues about a woman's life in the family, at work, relationships with men. And here is how, from your point of view, childbirth affects the appearance of a woman. According to the logic of things, a woman after childbirth should look prettier, she ...

Discussion

My face has become younger, or rather, it is not younger, but somehow more beautiful. I do not know how to explain it. But this is noticed by everyone who saw me for a long time (at the institute). dad also says that I have become prettier, and dad is scrupulous in this regard, but I cannot return my prenatal figure, if I lose weight and the figure is tightened, it’s for a couple of months, and then excess fat appears on the hips and stomach again, and so all these years after childbirth. The chest did not deteriorate at all, it even became better and did not sag a single gram, but maybe I just don't remember.

after the first childbirth (a year later) she got fat, but her breasts were fine. after the second, there were no changes in the figure, but the chest was horrible, sagging. but my face has become better (from walking, probably), because of this, in clothes I look even younger. The husband swears that he loves in any way, that I am always a beauty for him.

Women who gain excess weight after the first birth are at risk of dangerous complications during subsequent pregnancies, Swedish scientists say. According to them, even a slight increase in weight significantly increases the risk of high blood ...

Is it possible, after all this disgrace, to restore lactation and breastfeed, or is it time to shed tears and transfer to artificial feeding? Strained, one might say, all my free time. How to restore your figure and lose weight after childbirth without harming lactation?

Discussion

in such a situation, I would refuse further GW. not because of pumping, but because of antibiotics. or how to do without antibiotics. I had a sad experience with my first child - almost immediately after giving birth, I had to be injected with antibiotics. I was led (although later it turned out that I could have been patient without them). So: we are still correcting dysbiosis and impaired metabolism - we are already 5. the pediatrician who is now "nursing" us says that if there is a very definite need for a mother to be treated with antibiotics, then hepatitis B should be stopped - the child is more harmful. and, by the way, yoghurts and so forth restoring flora and then saw.

Of course you can, especially at 4 months old when the baby is big and sucks well.
Only you are more careful with your breasts in the hospital - pump once every 2-3 hours, always at night, dress warmer so that your breasts do not catch a cold. Ask for antibiotics compatible with hepatitis B - then the husband or relatives will be able to take milk home - give it from a bottle.
I myself spent 3 days in the hospital at 3 baby months (suspected appendicitis). Strained, one might say, all my free time. At that time, we had a mixed situation, and they fought for it with all their might, so after the hospital my boy sucked soooo ... :-). In general, at 3.5, we switched to full GW.

Health to you and your baby!

the breast has disappeared :(. Figure. Fashion and beauty. My breast "disappeared", because after giving birth I lost a lot of weight - this is good, but from size 3 remained 1 - this is bad. It's not even about the size, it's just the shape - well "ears", you can not name it otherwise.

Discussion

Sick question!
I have had 5 months after giving birth, but my stomach still hangs. There is only one way out - to exercise, if you want, without surgery.
You cannot completely remove stretch marks, even laser resurfacing does not completely remove them, but only makes them invisible. But over time, small stretch marks lighten and become less noticeable themselves.
And I don’t know the chest .... You can also do exercises to strengthen the pectoral muscle and try to buy a tightening agent, but there will be no magic, it is unlikely to return to its previous form. By the way, I saw Vichy's breast remedy. Maybe someone used it?

Read in this article:

Pregnancy and childbirth is one of the most important and happy periods in the life of every woman, filled with expectations, joys, completely new sensations. However, quite often this wonderful event is overshadowed by not the best shape of the female body. After giving birth, a newly-made mother acquires not only a baby, but also extra pounds and a belly and breast that have lost their former elasticity. Of course, there are lucky women who do not experience such troubles, but still a large number of women are faced with such a problem as restoring their figure after childbirth. Approaching the solution of this issue, it is important to understand that the process of restoring the former beauty of the body is not momentary, you will have to make a lot of efforts to achieve the result. As a rule, women are primarily concerned about extra pounds, a tummy that has appeared after childbirth and not so elastic breasts. All these problems need to be dealt with in several ways.

When can I start?

In the question of starting a course for restoring a figure after childbirth, one thing can be said with certainty: the sooner the better. After all, if a woman went in for sports before pregnancy, then she will get in shape much faster than less active mothers. Some measures can be taken even during pregnancy, it can be gymnastics, yoga for pregnant women, the use of cosmetics to maintain skin elasticity and prevent stretch marks. Before starting classes, it is imperative to consult with a gynecologist leading a pregnancy, since in the presence of contraindications, threats or complications, such classes are prohibited. If the time of pregnancy has passed and the woman thinks about bringing the figure into shape after the birth of the baby, then a wider range of actions will come to her aid. The abdomen no longer interferes with active movement, and the child is born and is safe.

Proper nutrition is the first measure that needs to be included in the arsenal of tools to combat body imperfections after childbirth.

In order for the abdomen to shrink faster, you can use a postpartum bandage. It will fix the muscles in the correct position and help the skin not to sag. The bandage can be worn no more than 10 hours a day up to about 2 months.

As for sports, some simple exercises (for example, breathing) can be performed already in the hospital, making them more difficult every day, increasing the number of repetitions and approaches. Again, before starting classes, a doctor's permission is required, since the state of health of women after childbirth is different, and under certain circumstances the body needs time to recover. This takes an average of 3 months. With natural childbirth without complications, sports can be gradually started after 1-2 months. With a cesarean section, sports are possible no earlier than 3-6 months, since the sutures must completely heal. At first, a strong load on the abdomen should be avoided. If there were tears during childbirth, then it will take 4-5 months for full recovery, otherwise the sutures may diverge.

Weight normalization

During pregnancy, women gain an average of 10-16 kg, but often expectant mothers gain weight and much more. During childbirth, most of the kilograms go away, but the excess weight remains.

Proper nutrition during pregnancy will ensure the absence of extra pounds after the birth of the baby. However, if during pregnancy the expectant mother gained more weight than it should be, then you will have to adjust the nutrition after giving birth. This should be done immediately if the newly-made mother is breastfeeding her baby, she needs a hypoallergenic diet and natural food with a minimum amount of artificial additives. No sharp restriction of nutrition and strict diets should be allowed, since the body after childbirth is already weakened. Therefore, you need to eat well and properly. We must not forget the rule that applies to everyone who wants to lose weight: less sweet, starchy foods, fried and fatty foods.

What other rules will help you lose weight after childbirth?

Firstly, it is necessary to eat fractionally, that is, every 2-3 hours, but always in small portions, 200-300 g each. With this diet, all food is completely absorbed and consumed for vital processes, and is not deposited in fat reserves.

Secondly, you need to consume 2-2.5 liters of clean drinking water per day. It is necessary for good lactation, since milk consists mostly of water, to remove toxins and toxins from the body, to maintain proper metabolism.

Third, you need to properly distribute proteins, fats and carbohydrates throughout the day. Carbohydrates and fats are best consumed in the morning and afternoon, and protein foods with the addition of non-starchy vegetables are desirable for dinner.

Fourth, the calorie content of the diet should be regulated. It is believed that a nursing mother should eat "for two." However, this statement is incorrect - for the full production of the required amount of milk, it is required to consume only 300-500 calories more than with a regular diet. Thus, the total calorie intake per day should be 1800-2000 calories per day. If you consume more calories, your weight will increase, less will decrease.

At first, some physical activity will be given by walking with the child, carrying and rocking him in his arms. You need to use every chance to restore your beauty. Instead of sitting with a stroller on a bench, it is better to walk with it once again in the park or in the yard. Unnoticed by others, you can alternately strain and relax your muscles, then the walk will be twice as effective. When the baby grows up, you need to play outdoor games with him as much as possible. The more movement there is in everyday life, the more chances the mother will have to return to her usual forms.

After the recovery period, and it is different for everyone, you can start to engage in some sports that do not involve a high degree of stress. These include race walking, Pilates, aqua aerobics, swimming, belly dancing, yoga. Any training should be started very carefully and monitor your condition. If you overdo it, you can harm lactation. Sometimes it happens that as a result of heavy exertion, the amount of milk decreases or it disappears completely. In addition, during physical exertion, metabolic products enter the bloodstream, and then into the mother's milk, giving milk a specific taste that the baby may not like, then the baby can refuse to breast.

To create a flat tummy, you can't do without abdominal exercises. The abdominal muscles after a long 9 months of pregnancy are relaxed and stretched, because they had a minimal load. Before starting work on the press, you should pay attention to the presence of diastasis - divergence of the rectus abdominis muscles. You can determine the presence of diastasis by performing the following exercise. You need to lie on your back, bend your knees, put your hands on your stomach in the navel area. Then tear your head and shoulders off the floor. If a gap is felt between the rectus muscles, then there is diastasis, and it is not recommended to perform abdominal exercises until they converge. Women with a caesarean section should also postpone abdominal exercises. The press can be pumped no earlier than 3-6 months after childbirth and after consulting a doctor.

Often women who have given birth are worried about their breasts that have lost elasticity. There are a number of exercises to solve this problem. The most affordable and effective of them is push-ups from the floor. If push-ups are difficult, then you can try a simpler exercise. You need to join your palms in front of you (as in prayer), spread your elbows to the sides. Then the palms need to be squeezed with all force for 20 seconds, and then relax. Repeat 30-40 times a day.

In the first few months after the birth of a baby, you should not engage in sports with active physical activity. For example, running, weightlifting and athletics, tennis, volleyball and similar sports put a high degree of stress on the heart and blood vessels and can affect lactation, therefore, when breastfeeding, such exercises should be postponed for six months or a year.

To speed up the process of restoring your figure, you need to make sports activities regular - devote time to this activity 1-2 times a week. Of course, with the advent of the baby, free time becomes catastrophically small, but instead of wiping the dust, it is much better to restore your beauty. If possible, it is better to visit the gym, but if some conditions do not allow doing this, then you can do it at home.

Cosmetics for body restoration

To obtain the effect, all cosmetic products for body shaping should be used only in combination with physical activity and diet. The use of products should be aimed at increasing the elasticity of the skin that has been stretched during pregnancy. This primarily concerns the skin of the abdomen, thighs and chest.

To improve the condition of the skin, you can use a massage with moisturizing and anti-cellulite creams or olive oil. It is better to do this every day after a shower, preferably a contrasting one, that is, with alternating water temperature.

Every week, it is advisable to use a scrub that removes dead skin particles, allowing the creams to penetrate deeper into the skin and work more effectively. A very common and effective exfoliation product is ground coffee. It is mixed with sea salt, honey or olive oil and massaged problem areas, which makes the skin firm and smooth.

In the matter of restoring the figure after childbirth, you need to be patient, because this may take more than one month. It is important not to lose hope for achieving a result, willpower and desire, and to use for your purpose all methods in combination - proper nutrition, physical activity and cosmetics. And then the lost beauty of the figure will be restored.

Having become a mother, a woman does not stop wanting to be beautiful. But not all of them immediately return to their former form. On the contrary, it takes effort to become attractive again. How to start recovery after childbirth, so as not to harm your health and get results?

Read in this article

The first weeks after giving birth

At first, health and well-being are more important than appearance. And the rehabilitation itself is more about the restoration of body functions that changed during pregnancy. It is also important to establish lactation, because this is not only a condition for the healthy development of the baby, but also help in body volume.

A woman must control:

• . They will be abundant at first, but with a tendency to diminish and lighten the color. These lochia are signs of a cleansing of the uterus. If they do not shrink, come with clots, you need to see a doctor before the scheduled examination.
• Emotional condition. Women after childbirth are often worried about despondency, the desire to cry. This will pass faster if you adjust the regime, get enough sleep.
• The condition of the internal genital organs. They are more likely to work as usual if the woman does not lie in bed. It is important to establish lactation, this also helps to normalize the balance of hormones, which means it will ensure the restoration of the cycle after childbirth. At first it will be changeable, with frequent feedings, there may be a lack of menstruation for several months.
• if available. At first they will ache. The stitches in the perineum can interfere with urinating, causing discomfort or disturbing during bowel movements. With them, it is especially important to avoid constipation, that is, to follow the diet (eat prunes and drink plenty of water). You can take "Paracetamol" to relieve pain.

We help the body recover

As the state of health improves, in the problem of how to recover after childbirth, appearance becomes more important. There are several aspects that may be troubling. But it is necessary to solve the problem in a comprehensive manner, without forcing events.

Stomach

Even if a woman did not gain excess weight during pregnancy, she may remain convex after childbirth. This is natural, because the muscles are stretched and weakened, the same happened with the skin. And it is not yet possible to seriously engage in sports in order to tighten them up.

Hair

The main problem with hair is intense hair loss. The balance of hormones is to blame for this, leading to weakening of the bulbs. Nursing people suffer less from this, their balance of substances comes to normal more smoothly. To restore hair density will help:

• food with a sufficient amount of protein and B vitamins;
• a short haircut that will ease the load on the bulbs;
• firming masks (raw yolk + 1 teaspoon butter, hold for half an hour).

Full-fledged sports activities in the first weeks after childbirth, of course, are unacceptable. The load is limited to walks with the baby, household chores. But after 6 to 8 weeks, you can do exercises to recover from childbirth:

• Lie on your back, bending your knees and pressing your palms to your stomach. Exhale by pulling in your stomach and lightly pressing on it. Inhale slowly, releasing the abdominal muscles. Repeat 10 times.
• Lie down as in the first exercise, but your arms should be behind your head. Raise the pelvis up, hold it for 2 - 3 seconds, slowly lower it. Do 10 reps.
• Get on all fours, leaning heavily on your palms and feet. Raise the pelvis up, straightening the legs and arms. Repeat 10 times.
• Lie on your side, leaning on your palm, arm straightened. Separate the pelvis from the floor and raise a little, lingering. Do 10 repetitions on both sides.

Vitamins for mom's health

Vitamins for recovery after childbirth are needed not only from food. The body needs to replenish the missing substances with drugs.

Now a young mother needs vitamins of group B, K, E, C, PP, A, a lot of microelements. They will help strengthen hair, nails, improve the condition of the skin, blood vessels, normalize the reproductive system, digestion and metabolism.

There are special complexes for moms:

• "Vitrum Prenatal",
• "Ferrum Lek",
• "Alphabet".

What kind of composition to choose, you should ask your doctor.

When there is a small child in the house, it is very difficult to find time for yourself. But with the right regime, this is possible and even necessary. After all, caring for your appearance is an element of health and well-being.

Happy mom! She finally left the hospital and plunged headlong into caring for her baby. But the moment came when the euphoria began to gradually subside, and the gaze increasingly began to stop at his own reflection in the mirror. It's time to think about yourself and help your body to regain its previous shape: what to do after childbirth, what should not be afraid of and what techniques can be borrowed from the "stars".

Diet work

Weight gain during pregnancy and breastfeeding is completely unpredictable. Someone is rapidly losing weight, someone, on the contrary, is confidently gaining extra pounds. In addition, everything is complicated by the fact that you need to follow many rules and not harm your baby with your food. Any diets during this period are not appropriate: they will only worsen the condition of the weakened mother's body and deprive the baby of useful vitamins and minerals.

When working on returning to prenatal form, do not ignore what is inherent in the female body by nature itself. A mother who breastfeeds her baby for a long time, along with milk, "loses" the extra pounds gained during pregnancy. On average, 500 kilocalories are consumed per day, and if a woman eats in moderation, then calories will also be extracted from fat reserves.

Recover: Star Trek

Julia Nachalova Oksana Fedorova
Milla Jovovich

Katie Holmes
Heidi Klum
Laysan Utyasheva

Jennifer Lopez
Jessica Alba

The table is based on data from the Internet.

I would like to note that such a rapid recovery of stars is not a role model. It is rather a compulsory measure related to professional necessity. Severe food restrictions are always fraught with a lack of vitamins and minerals for both the baby and the mother's body. Deterioration of the condition of skin, hair, nails and teeth will not keep you waiting.

But such popular food systems among the stars as "3 + 2 + 1", implying fractional food intake, adequate water intake and moderate physical activity, are completely reasonable from a medical point of view and can be adopted.

Sport for health

Since the recovery process after childbirth is very individual and depends on many factors, it is impossible to say with certainty which sports program will suit a particular mother. The main thing to remember is that any physical activity after childbirth must be selected, taking into account the woman's health.

Most often, women who have recently given birth complain of problems with the abdomen. There are many exercises aimed at strengthening the abdominal muscles, but before you start doing them, make sure that you do not have problems such as diastasis of the rectus abdominis muscles and symphysitis.

Diastasis of the rectus abdominis muscles

Diastasis, that is, the divergence of the rectus abdominis muscles after pregnancy and childbirth, is a fairly common problem, explains yoga therapist Maria Khavkina. - Usually, a stretching of the white line of the abdomen occurs in all women in the third trimester of pregnancy, and about eight weeks after childbirth, the muscles are restored, and the symptoms of diastasis disappear.

The most striking symptom of diastasis is a roll or bulging in the midline of the abdomen when trying to do abdominal exercises or sitting down from a supine position. In reality, many symptoms continue to bother women for a long time after childbirth, and in such cases, the help of a doctor is needed.

It is quite possible to solve the problem without resorting to the help of a surgeon. To do this, first of all, you need to observe safety precautions after childbirth: do not do classical exercises on the press, in general, avoid lifting and carrying weights and loads, in which there is bulging along the white line or discomfort in the abdomen, warns Maria Khavkina. - And in addition, you need to train and coordinate the work of the deep muscles - the pelvic floor and transverse abdominal muscles, which will become a natural bandage and corset.

Symphisite

Symphysitis - the second scourge of the postpartum period - is inflammation of the pubic symphysis during pregnancy and after childbirth. It is accompanied by severe pain when walking, and in especially severe cases, even in a sitting and lying position. This happens against the background of the action of a specific hormone "mom" - relaxin, which softens the ligaments and helps the body prepare for the childbirth process. But it also makes the joints, in particular the joints of the pelvic bones, more vulnerable to stress. In the case of symphysitis, the same principles of help apply as in any joint inflammation: in the acute period - rest, later - gentle movements aimed at stabilizing the joint. With symphysitis, abrupt movements, wide steps, lunges, and running should be avoided.

Optimal and safe for the pelvic joints are comfortable, dynamic hip movements of unspecified amplitude, similar to belly dance movements. You also need to pay attention to training the gluteal muscles - squats, gluteal bridge - since these muscles are inherently reliable stabilizers of the lower back and pelvis.

When dealing with your physical form, try not to forget that all processes in the body are individual. The main thing is the correct psychological attitude and love for yourself, your baby and those close to you. And exercise and proper nutrition will definitely help you regain your former shape. And, maybe, they will even make you even better, because it is not for nothing that they say that motherhood beautifies!

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