To take care of your figure, and especially after the first birth, is the desire of many young mothers. Indeed, after 9 months of a special state, you want to “get back on track”, put on your old clothes and feel comfortable.

Someone went in for sports even before pregnancy, and someone did it sporadically or did not do it at all. Therefore, choosing the intensity of classes, rely on your previous sports experience. The smaller it is, the less intense the classes should be, and the more smoothly the load should increase.

Do not try to immediately lose significant weight - you had 9 months to gain it, so you need to lose it in the same 9 months.

If you exercised during breastfeeding, you need to drink more fluids. This is on top of the extra fluid you've been drinking since you started breastfeeding.

Give physical activity to your body after feeding (or pumping). This is the most favorable time, because. during intense exercise, lactic acid is produced. Lactic acid can ruin the taste of milk, which is very likely not to your baby's liking. Therefore, first of all, avoid excessive exercise and do it long (as far as possible) before feeding.

If the baby is worried that you have not been around for a long time or you yourself are worried about this, a great way out is sports activities with the baby. Today, many sports clubs offer similar activities and, as a rule, during convenient daytime hours when there is less traffic jams. For example, water aerobics for mother and child, in which the water temperature is higher than usual, so that the child is comfortable in it.

Be sure to take a refreshing shower after exercise - many babies don't like the smell of sweat.

When choosing a sport, consider your position. For example, running while breastfeeding is undesirable. Although this issue remains controversial. It does not hurt to seek permission from a doctor, perhaps in your particular case this is acceptable.

And don't forget about sports underwear: you need a sports bra that will support your breasts well and prevent them from stretching.

Finally, the most important thing is not to overdo it. It is possible that even after several months of exercising, you will lose less kilograms than you expected. Remember that you will still have time to fight excess weight, and now the main thing is to provide the baby with breast milk, and, consequently, health.

www.baby.ru

Unloading day for nursing mothers. Article against.

A beautiful rosy-cheeked toddler is calmly snoring in his bed, the husband himself is not his own with happiness, the newly-minted grandparents do not hide tears of tenderness, friends sincerely congratulate you. In a word, a complete idyll. It would seem that there is more to wish for, but ...

Favorite jeans do not fasten even in the prone position, and the superskirt gets stuck in the hip area ... It's a shame. The birth is over, but the “pregnant” kilograms remain! Of course, you can let everything take its course and wait until the body naturally returns to its previous size. What if he doesn't return? And then, how long to wait? No, it's better to act!

But during breastfeeding, and especially in the first six weeks after childbirth, there are many restrictions. Return to normal weight should occur without harm to the baby and the young mother. There are several common misconceptions that prevent the return to the previous form and cause a number of side effects. We asked experts to comment on the most common of them and confirm or deny.

Misconception #1:

You can't lose weight while breastfeeding

This statement is only partly true. Indeed, during the period of breastfeeding, the female body deposits reserves, creating a “base” for itself for the production of milk. But at the same time, breastfeeding contributes to a faster contraction of the uterus and its return to the prenatal state. While a woman is breastfeeding, her body consumes significantly more energy and calories. And with proper, balanced nutrition, a nursing mother can easily return to her previous forms. The only thing that persists throughout lactation is a large breast volume. Usually, immediately after childbirth, about 6-7 kilograms “disappears” (depending on the total weight gain during pregnancy). But don't expect to get rid of all the excess weight in a few days. The human body is not able to lose more than 250 g of fat per day, unless with a severe illness. In addition, with a sharp weight loss, the result is not fixed, and extra pounds after a while increase again. Your task is to reduce weight gradually, but constantly, until you reach the desired mark.

Misconception #2:

After 19.00 you can not eat

This statement is true for everyone except breastfeeding women. To wean the body to make reserves, you need to eat often, but in small portions. While you are breastfeeding, food should be ingested regularly - every 3-4 hours. Nutritionists advise nursing mothers to always eat after feeding the baby (up to 7-8 times a day). This diet allows you to constantly feed the body with energy. Your stomach will get used to the regular supply of food and stop stocking up. Only in the morning and afternoon hours should you consume more nutritious and heavy food (fats, carbohydrates), and in the evening and at night a glass of kefir, juice, yogurt or an apple is enough.

Misconception #3:

Once a week you need a fasting day

Fasting, both long and short, for a nursing mother contraindicated. With malnutrition, the metabolism slows down. During lactation, fasting days are a lot of stress for the body. The lack of food (an energy source) leads to the fact that the body begins to break down muscle tissue in order to find energy (protein) at least for the functioning of internal organs and milk production. In this regard, at the end of the fasting day, the body begins to "store" calories "for a rainy day."

Misconception #4:

If you follow a low-calorie diet, the body will begin to use its own reserves.

Breastfeeding is an inappropriate period for most diets. Returning to a normal diet, you, unfortunately, will quickly gain the lost kilograms. Especially dangerous are diets that involve the rejection of "extra" fats. Many types of fats (especially plant-based) are essential for your baby and you to recover from childbirth. In addition, fats are directly involved in metabolism and help the body produce certain hormones.

Most diets do not burn fat, but remove water from the body or burn proteins. You can calculate the number of calories you need using the following formula: multiply your pre-pregnancy weight by 30 and add 500 to the amount received - so many calories you need during breastfeeding. For example, if your weight before pregnancy was 60 kg, then after giving birth you need to consume about 2300 kcal daily (60.30 + 500 = 2300). But remember, 150 calories in a slice of chocolate cake is not the same as 150 calories in a bran bun. So, while watching calories, do not forget about the quality of food. In addition, during postpartum hemorrhage, the body loses a large amount of iron, with its deficiency it is almost impossible to lose weight: this trace element contributes to the production of a special enzyme that affects fat burning. So a new mother needs to eat foods rich in iron: seafood, lean meats, liver, eggs, legumes, nuts and wholemeal bread. And the less you eat canned food, chips, smoked meats, mayonnaise, ketchup and sweets, the better, of course.

Misconception #5:

Drink at least three liters of fluid per day

Of course, a nursing mother needs liquid. But three liters a day is too much. All useful substances will be washed out of the body, the kidneys may not be able to cope with such a load. In addition, in the morning you will see a swollen face in the mirror. 1.5 - 2 liters of fluid per day is considered optimal. It is advisable to give preference to mineral water, kefir, green tea and natural juice. But it is better to refuse strong tea, coffee and carbonated drinks or reduce their consumption to a minimum. They not only quench thirst, but also have a dehydrating effect.

Misconception #6:

My mom got fat after giving birth, and I'll get better too

Of course, the hereditary factor plays an important role, but you can get rid of bad heredity, as well as bad habits. Only in two cases out of ten does the hereditary factor play a decisive role in this matter. In the remaining eight, the cause of excess weight is the result of malnutrition and a passive lifestyle.

Misconception #7:

Immediately after childbirth, you need to download the press so that the stomach “disappears”

Be careful. If you start pumping the press on the third day after birth, you risk provoking bleeding. If the birth went without complications, then you can start physical exercises in a week. And in the presence of tears and seams, physical activity should be postponed for at least six weeks. But even after a light birth, the following exercises cannot be performed during this time: full squat (legs together; lifting from a prone position at the same time two legs; press your knees to your chest, jump and perform back stretching exercises (bridge). But simple physical exercises you can start warming up the muscles as early as 24 hours after the birth of the crumbs, if there are no contraindications.Just finish physical exercises before you feel that you are exhausted.If you overdo it, then the next day due to muscle pain you will not be able to perform them normally.

Misconception #8:

Caring for a baby can replace sports exercises

Even consuming a minimum of fat and eating only vegetables and fruits, in the absence of a load on all muscle groups, a person becomes fat. The fact is that during muscle work, fat is consumed. Otherwise, each candy is deposited on the sides. Do not hope that household chores and baby care will replace physical exercise. This is one of the most common misconceptions. In this case, the main load falls on the muscles of the arms and back. That is why in most young mothers, excess fat is deposited mainly on the hips and abdomen, which is called the "mother's figure." The fact is that these muscle groups are activated only with certain exercises. Therefore, gymnastics after childbirth should include exercises to strengthen the muscles of the abdominals, chest, hips and back, especially the lumbosacral spine, since these muscles were most affected due to pregnancy and childbirth.

Misconception #9:

You need to play sports for at least 40 minutes in a row, otherwise there will be no result.

American scientists have concluded that women who exercise four times a day for ten minutes look more fit and lose weight on average two and a half kilograms more than those who exercise once a day for forty minutes. Young mothers should perform sports exercises immediately after feeding, while the breast is almost empty.

www.baby.ru

Website "Be Happy" Is it possible to play sports while breastfeeding?

Dear readers, today I would like to discuss the topic of breastfeeding sports, or rather - "Can I play sports while breastfeeding?"

Exercise, along with a balanced diet, is an essential part of a healthy lifestyle.

Moderate physical activity is safe and beneficial for breastfeeding mothers and has no effect on the amount, taste, or composition of breast milk.

Before starting exercise after giving birth, you should consult with your doctor. If you gave birth normally without any complications, you can probably start exercising soon after giving birth. But, if you had an episiotomy, or a caesarean section, you will have to wait until you get stronger.

The benefits of exercise while breastfeeding

• Improves overall health and well-being.

• Stimulates the release of endorphins, the feel-good hormone that can elevate your mood and make you happier.

• Increases the level of prolactin, the hormone responsible for milk production.

• Increases your energy level.

• Increases muscle shape.

• Helps in the prevention of cardiovascular disease.

• Along with a healthy diet and breastfeeding, regular exercise can help you lose weight after giving birth.

Things you should do before you start exercising

• Check with your doctor before starting an exercise program.

• Start with short timed workouts, a couple of times a week, then gradually increase your activity level.

• Stop exercising if you feel pain, dizziness, shortness of breath, or increased vaginal bleeding.

• To avoid injury, take a few minutes to warm up your body before starting your exercise.

• Drink plenty of fluids to stay hydrated. Drink a glass of water before and after your workout.

• Feed your child before training. Full breasts can make exercise uncomfortable.

• Wear a supportive bra that fits your size. A very tight bra or one that doesn't provide enough support can be uncomfortable and may increase the risk of mastitis.

• If you have a tendency to develop mastitis, limit upper body exercise, especially heavy lifting.

Harm of intense physical activity

Although a moderate fitness program is safe and healthy, vigorous exercise can lead to breast infections and cause a decrease in milk supply.

They can also change the taste of your breast milk.

Strenuous exercise can cause lactic acid in the body, which can pass into your breast milk, giving your breast milk a bitter taste.

Sweat can also interfere with the taste of breast milk, as sweat on the breasts can be salty. Some babies are not worried about these changes, but others may choose not to breastfeed.

Before you feed your baby after a workout you need:

Wait 90 minutes after vigorous physical activity before putting your baby back to the breast. Lactic acid levels remain in human milk for 1 to 1.5 hours.

Shower or wash your chest after your workout and before feeding your baby.

bud-schastliva.ru

Is it possible to pump the press if you are breastfeeding?

This will not affect lactation in any way, if only to download the press and not to use all sorts of diet teas!

I calmly rocked the press while breastfeeding and generally did exercises for all muscle groups. Such exercises do not give any consequences for lactation. You can safely download the press.

You can pump the press while breastfeeding fearlessly, this will not affect the amount of your milk in any way. The process of milk secretion in the body of a nursing woman is regulated by a special hormone prolactin, the production of which is stimulated during feeding, when the baby suckles. Therefore, doing exercises for the press will not affect the secretion of milk in any way.

QuestionsMoms.ru

Can you run while breastfeeding? - Health Recipes

After pregnancy and childbirth, a young mother really wants to return to her previous shape, and not look like a big and bulky cloud. The best option for restoring your beauty is physical activity, namely, running. But is it possible to strain the body after such a difficult period? Let's figure it out together.

When can you start exercising?

Doctors do not recommend loading the body during the period when lactation is just getting better. It takes 3-6 months. If you go in for sports earlier, then this can only cause complications: deterioration in the health of a woman, burnout of milk. Therefore, it is better to simply dedicate the first six months to the child, because they are usually the most difficult.

Instead of sports, it is better to do aerobics. If your birth was easy and without complications, you can start to train the muscles of the abdomen and back. Simple exercises will return the former tone to the press, oblique muscles. In no case should you exercise with an emphasis on the muscles of the chest. This is contraindicated throughout the entire period of breastfeeding!

If the body is ready...

When 6 months have passed after childbirth, and you have worked enough to strengthen the muscles of the abdomen and back, you can move on to more complex exercises. Regarding running, the opinions of experts differ: some are categorically against it, while others see nothing wrong with it. The problem is that during the run, the chest is overstressed due to vibrations. This can cause pain or even burn milk. Some girls take the risk and buy non-wired supportive bras for workouts. But this does not always save.

What if you still want to run?

If you feel that you have already grown strong enough after giving birth, and you are sure that running will not cause any complications, first consult your doctor about your intentions. Then be sure to seek help from a trainer at the nearest fitness center. Only a specialist can make you the right sports schedule that will not harm either you or your child. It will determine how long you should be doing, what kind of running to use, how to gradually increase the load.

In no case should you ignore the recommendations of a doctor and trainer. This can lead to unpleasant consequences. Even if your girlfriend is breastfed and actively involved in sports, this does not mean that you can afford it too. Even a difference in physique can cause complications. It is better not to rush, but to enjoy motherhood while you can.

What is a substitute for running?

• try to sit less. If possible, stand still, even this will help burn some of the calories;
• if you hold a child in your arms or just talk on the phone, walk around the room or on the spot;
• Hiking is a great assistant on the way to harmony;
• try not to use the elevator, but take the stairs;
• when walking with a stroller, do not sit still, but walk in the park, chat with friends, go shopping.

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ladym.ru

Can I play sports while breastfeeding?

"Will I lose my milk?" "Suddenly the baby does not like the salty taste coming from my skin?" What exercises can you do while breastfeeding? "When can I start exercising or fitness after giving birth?" The article provides answers to these questions.

The issue of compatibility of sports or fitness and breastfeeding (or GV, as it is often called in Runet) worries many young mothers. Theoretically, there is a risk: during training, the body loses water, which means that the amount of milk may decrease. In addition, muscles produce lactic acid when tense, which can change the taste of milk.

In practice, the benefits of sports have been noticed

Most women will agree that we are actually looking for an answer to another question: will mom's activities affect the baby's health? In 2012, a group of doctors from the University of Birmingham in England were surprised to find that only 4 scientific studies have been conducted in the world on the impact of sports on breastfeeding. However, the British combined the results and came to this conclusion:

Exercise does not affect the rate of weight gain and the growth of babies. There was no effect on the amount of milk, nor on its taste. This is true for exercise of any intensity - from low to high, from a simple charge to a full workout. Scientists have not studied only the most extreme loads - for example, they do not vouch for the fact that marathons do not affect milk production.

In the world there is an organization La Leche League, whose mission is to promote breastfeeding. It is logically assumed here that sport improves the mother's well-being, and therefore benefits the baby as well - after all, it is important for him how calm and happy the mother is. Most doctors, including Russian ones, agree with this, and mothers are advised to start training as soon as permission is received from the gynecologist.

Are there any prohibited exercises?

It happens that fitness trainers forbid young mothers from exercising pectoral muscles. The restriction is unreasonable: it is unlikely that push-ups and similar exercises affect the chest. The coach just decided not to take responsibility. But if the chest that has become heavy from milk interferes with running and jumping, it is worth looking for other types of aerobic training for the duration of the GW - for example, an exercise bike, rowing or swimming.

When and how to start?

La Leche League is the only organization that gives advice on when and how to return to training after giving birth:

• start classes when baby is 6 weeks old
• increase the load gradually
• for young mothers, the best types of fitness are walking, moderate-intensity aerobic exercise and swimming

Read also:

Sports and colds: should I exercise when I'm sick?

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Is it possible to download the press after childbirth and when

The birth of a child is a joyful event for every woman. But pregnancy and childbirth make their own adjustments to the parameters of the female figure. Quite often, the mood of a young mother deteriorates only when looking at herself in the mirror. As a rule, the tummy bulging after childbirth is to blame. Diets alone will not help matters here, physical activity is necessary. The best way to shape a beautiful belly are different types of abdominal exercises. But is it possible to download the press after childbirth? Consider when is the best time to start doing this, and how to do it correctly so as not to harm the body.

When can I download the press after childbirth

Immediately after childbirth, it is impossible to begin to strengthen the abdominal muscles. You need to wait a while to allow the uterus to return to the size it had before pregnancy. In addition, each woman's childbirth takes place with its own individual characteristics, which also affects the duration of postpartum recovery.

Experts recommend that a young mother who gave birth naturally and without complications should start training her abdominal muscles 6-8 weeks after a joyful event. If a caesarean section was performed, the press after childbirth can be started to pump no earlier than after 8-10 weeks. In any case, starting physical activities, a woman should listen to her body. If she feels discomfort or worse, pain, you must immediately stop training. It will be possible to resume the load only after 2 weeks.

We tighten the tummy immediately after childbirth

Many women find it very difficult to wait 6-8 weeks before the time when they can start training to strengthen the press after childbirth. Such young mothers can start doing simple special exercises for the abdominal muscles already 2 weeks after the birth of the baby. The only prerequisite for this is that the birth must pass without complications.

Performing the first simple exercises will help prepare the body of a young mother for more serious physical exertion on the press.

Here are examples of exercises that can help tighten the press after childbirth:

• Exercise 1. Sit on the floor with your back supported by a hard pillow or ottoman. Cross your legs tightly, keep your back straight, spread your shoulders to the sides and take them back. Place your hands on your stomach. While inhaling, try to lower the abdominal muscles down, and as you exhale, gently and slowly lift them up to the maximum possible height. At the highest point, hold this position for 20-30 seconds. This exercise is often called the “Lift” because the movement of the muscles under the palms resembles the lowering and raising of an elevator. Repeat the exercise 5-8 times;
• Exercise 2. Take exactly the same starting position as in the previous exercise. In this case, place the palm of your left hand under your left thigh, and the palm of your right hand - slightly below the level of the navel. As you inhale, lower your abdominal muscles as low as possible. Then, as you exhale, lift the muscles up, linger for 2 seconds, lift the muscles even higher, linger again for 2 seconds and now try to “reach” the maximum possible height with the muscles. After that, with similar jerks, return the abdominal muscles to their original position. Repeat this exercise for the press after childbirth 5-8 times;
• Exercise 3. Stand straight, legs together, slightly bent at the knees. Place your palms on your thighs, just above your knees. Try to transfer part of the weight of the body of the body into the palms of your hands. Keep your back straight from the buttocks to the neck. Inhale and as you exhale, draw in your stomach as much as possible. At the same time, move your hips forward until the tailbone “looks” at the floor. Hold this position for 5 seconds, then return to the starting position. Do this exercise 8-12 times.

Rules for performing exercises on the press after childbirth

Achieving a beautiful tummy after childbirth is quite difficult, but it is quite real. The main thing is to organize classes correctly and, when doing exercises for the press after childbirth, follow a few general recommendations.

The main rule of effective classes is their regularity. You need to do at least 3-4 times a week. At the same time, it is better to start with classes lasting 10-15 minutes and gradually increase the training time to 45-60 minutes a day. At first, it is enough to do 3-4 exercises for different abdominal muscles (straight, oblique, longitudinal, transverse). You can eat 1 hour before class or 2 hours after class.

Before starting to do exercises for the press after childbirth, it is necessary to conduct a short, simple warm-up. It can be jumping, torso tilts, dance movements. You need to complete the set of exercises by stretching the muscles on which you worked.

You can not start doing exercises using weights. Firstly, such a load is contraindicated after childbirth. And secondly, physical exercises with dumbbells contribute to the formation of voluminous muscles, which is not at all necessary for the abdomen.

And of course, exercises for the press after childbirth will be more effective if you breathe correctly during the exercises. Exhalation should be done while making an effort, while the stomach should be pulled in as much as possible.

In the first weeks, it is best to pump the press after childbirth, limiting yourself to 3-4 exercises. Each session should include exercises for straight twisting, reverse twisting, simultaneous twisting and oblique twisting. You need to start with one approach of 5-8 repetitions. Gradually, the number of repetitions and approaches should increase.

lady7.net

[email protected]: can I pump the press while breastfeeding?

Ninochka_kartinochka

1 year ago

I walked with one mother in the park, she said that you can’t pump the press during feeding, the milk will turn sour due to the production of lactic acid ?? best answer is that all nonsense. kefir will appear?" We know that during exercise, muscles release lactic acid, which penetrates into milk and can somewhat change its taste, it has even been reported that exercising to the point of exhaustion (as opposed to moderate exercise) can increase levels of lactic acid in milk to the point where a baby may begin to refuse breasts.The authors of this publication suggested that mothers should either breastfeed their babies before exercise, or pump milk, which they can feed their children after the gym, or avoid feedings during approximately an hour and a half after exercise.However, reviewing the literature on sports during breastfeeding, we can conclude that exercise during breastfeeding is safe for most women, and also that "the reluctance of the child to suckle breast milk due to increased lactic acid concentration is not a problem in most cases. rock (at what for themselves) in order not to engage in themselves. --------- in any case, without fanaticism.

Young mothers think that it is possible to return a beautiful belly after childbirth by pumping up the abdominal muscles. But not everything is so simple. During pregnancy, there was an accumulation of fat in the body, and pumped up muscles simply will not be noticeable behind the fat layer. They need to be strengthened, but combined with aerobic exercises. When can I start pumping the press and does it affect the quality and quantity of milk during breastfeeding?

When can you start?

You can download the press after childbirth, as well as perform any physical activity, no earlier than after 6-8 weeks. Representatives of official medicine unanimously agree in this opinion. During this time, the uterus is restored, reducing its size, renewing the mucous membrane and healing the bleeding wound at the site of attachment of the placenta. Weakened and stretched by the influence of the hormone relaxin, the ligaments and muscles of the small pelvis are strengthened and come to a normal tone. After a caesarean section, this period increases and in some cases can reach six months. Before you start any physical exercise after childbirth, you need to visit a gynecologist for an examination and conclusion about the possibility of such activities.

Why can't you pump the press immediately after childbirth?

If after a short time you start to pump the press after childbirth, then such unpleasant and even dangerous consequences are possible, such as:

1. Uterine bleeding.

Blood vessels at the site of attachment of the placenta after childbirth break off, are exposed and bleed. When the uterus contracts, it not only reduces its size, but also contributes to the retraction of the vessels deeper. Further, blood clots form, which block the injured vessels. Bleeding gradually stops, the walls of blood vessels heal. What happens during abdominal exercises? Increases intra-abdominal pressure, including in the blood vessels supplying the uterus.

You can draw an analogy with a cut finger. It seems that the cut has healed, but if you put a good pressure on it (increase the pressure!), then re-bleeding will not take long. It also happens with the uterus - pressure pushes blood clots out of still unhealed vessels, bleeding occurs and intensifies. Even after the recommended period of 6-8 weeks after childbirth, physical exercises for the abdominal muscles should be started gradually, starting with gentle loads.

Pregnancy and childbirth change the figure - a fact. Cardinally, if you gain 20 kg of weight, and not very much, if less. Over time, of course, the total body weight returns to normal, which cannot be said about the stomach and hips, with which nothing of the kind happens without some effort. Therefore, in most women who have given birth, flabbiness of the skin in these places for a long time or never disappears, and the stomach itself remains sagging. Exciting questions arise: how to quickly bring it back to at least its previous form, is it possible to do this by training the corresponding muscles, and, finally, when can I pump the press after childbirth?

It is difficult to say how safe exercise is for a mother who does not want to lose lactation or provoke pain in the lower abdomen. But if you do everything right, then there is a chance not to harm your body, but to help it. Plus, a lot depends on the complexity of childbirth: the easier they were, the earlier you can start training.

When to start strengthening abdominal muscles?

It is better not to hurry with this, otherwise unpleasant consequences are guaranteed. The body is weakened by childbirth, so the mother needs time to restore moral and physical strength. Now you should take care of proper nutrition, make a diet of foods enriched with vitamins and normalize metabolism, thereby creating the prerequisites for future loads.

With easy, uncomplicated childbirth, on average, one and a half to two months pass before you can do exercises for the press. With caesarean section and suturing, physical activity is contraindicated from two months to six months, so after childbirth, when you can pump the press, at least this time should pass.

Having decided to strengthen the abdominal muscles, it is advisable to ask your doctor if it is possible to start classes in your particular case.

How to understand that it is already possible to train muscles?

Here it is important to listen to your inner feelings and understand whether the body is ready for this, that is, to do a few simple exercises and follow its reaction.

We download the press after childbirth, if:

• at least 1.5 months have passed and there are no contraindications;
• during or after classes there are no discomfort or pain in the lower abdomen, no dizziness, nausea;
• there is no spotting or vaginal bleeding. In the process of strengthening the abdominal muscles, pressure rises inside, for this reason, the uterus that has not yet healed pushes blood clots out of the vessels and blood flows. Naturally, it's too early to download the press;
• training does not reduce lactation. Global physical activity can lead not only to a decrease in lactation, but also to its complete loss, so exercises for the press should be of medium severity.

How to restore the stomach after childbirth

When can I download the press after giving birth to a nursing mother?

There is no fundamental difference in this matter between mothers who breastfeed their babies and those who give them a mixture. But there are some features. So, during lactation, heavy physical exertion disrupts the production of milk and can provoke its loss. The reasons are physiological: the load increases the level of adrenaline, which blocks oxytocin, which is responsible for lactation. A baby suckling on an empty breast will gradually give it up.

Another problem is the deterioration of the taste of breast milk. Muscles need glucose, which breaks down into lactic acid. With its excess, milk loses its taste, the baby refuses to breastfeed. The result is a violation of lactation, sometimes - its loss.

So that physical activity does not affect the quality and quantity of breast milk in any way, the baby should be breastfed more often, and this should be done an hour after class, when its taste becomes acceptable.

How to pump up the press after childbirth?

A rash approach to training will never give a guaranteed result in the form of a flat stomach in a short period of time. On the contrary, it can happen like this: the mother daily and stubbornly shakes the press, and the volumes do not disappear or even increase. Therefore, it is important to maintain a balance of power. And, above all, do all the exercises correctly.

There are several rules that will help you understand how to pump the press after childbirth:

• firstly, standard exercises for the press a couple of times a week will not be enough. Of course, it will work to tighten the muscles, but getting rid of the fat layer on the abdomen and strengthening the press to a visible state is definitely not. Therefore, a complex of exercises is needed, when different groups of abdominal muscles are involved;
• Secondly, the load on the abdominal muscles should be increased gradually, without trying to pump up the press “in a day” or “in one big approach”, then there will be no characteristic pulling pain;
• third, just downloading the press can be boring, sooner or later there may be a desire to quit tedious activities without achieving the desired result. To prevent this from happening, you should dilute your workouts with hula hoop and jump rope exercises, or combine it with a visit to the pool, yoga studio, and fitness.

1. Download the press regularly, daily or every other day, at the same time, without missing classes.
2. Start exercising after breastfeeding.
3. Do not eat within an hour before and after class.
4. Do a warm-up: steps, jumps, squats, body turns.
5. When exercising, do not use gravity: you cannot overload an insufficiently strong body, and additional weight will make the muscles more voluminous, which is completely irrelevant for the female press.
6. Perform exercises in several approaches with a break for a couple of minutes.
7. Gradually increase the number of approaches.
8. Watch your breath.
9. Follow the execution technique: the stomach should always be pulled in.
10. Finish stretching.

Exercises for the press after childbirth

Conventionally, they are divided according to the degree of work on the muscles:

• the upper abdominal press is the lifting of the body, provided that the legs remain motionless;
• lower abdominals - when the legs work, and the upper body is motionless;
• both at the same time;
• oblique.

All exercises for the press after childbirth involve an average load and guarantee an effect no worse than with long-term physical training. Push-ups are considered the most acceptable for the press, and it is better to perform them with legs elevated on a support (bench, stool).

Is it possible to pump the press after childbirth without exhausting yourself with push-ups? Of course, if you do the exercises like this:

1. We sit cross-legged and press our backs against a flat and hard surface (for example, against a wall) so that the shoulders are in line with the pelvis. We draw in the stomach, put our hands on it. Imagine how the elevator (aka belly) rises and falls. We inhale, straining the upper abdominal muscles, hold our breath for 20 seconds, press our hands, exhale lower them down, strain the muscles of the lower press. After repeating the movement several times, we remove the hands, relax the muscles.
2. We lie on our back, hands along the body are placed palms down, legs are bent at the knees, heels are pressed to the buttocks, the stomach is pulled in. Without lifting your heels and feet, slowly tilt your knees to one side until they touch the floor, and turn your head to the other. We are in this position for 30 seconds, then slowly return back. We repeat 5-10 times.

You can determine the list of suitable exercises yourself, taking into account your own wishes, or you can contact the nearest gym and ask the instructor for advice.

How to remove the stomach after childbirth: exercises for the press with diastasis

During pregnancy, a woman gains an average of 10 kg. This is a normal reaction of the body to the release of hormones, a relaxed lifestyle, increased nutrition, and also to the swelling that happens to all girls during gestation.

When you give birth, you lose a few pounds right away in the hospital due to amniotic fluid, reduced edema, and a lot of stress during the relief process. But the figure will not become perfect if you neither make efforts, nor adhere to proper nutrition and nor do physical activity.

In this article, you will learn about when to start pumping the abdominal muscles after childbirth and how to get your tummy in perfect shape after being discharged from the hospital.

The most frequently asked question of mothers: “When can I start pumping the press after giving birth?” After all, the body is very weak and unnecessary stress on the abdominal cavity can lead to serious pathologies. A woman in labor can begin to strengthen the abdominal muscles no earlier than 1.5-2 months after delivery. Not only gynecologists and obstetricians talk about this, but also therapists and fitness center trainers.

Doctors explain why it is impossible to download the press after childbirth. In 6-8 weeks, the uterus should recover, return to its previous size before pregnancy, and also tighten, strengthen the mucous membrane, heal cuts and tears. The wound that remains after the placenta separated from the uterine wall should heal. In addition, during pregnancy, the girl released relaxin, which relaxes the ligaments, pelvic muscles and pelvic floor.

If you immediately start jerking, you can get serious injuries and sprains.

If the delivery took place using a caesarean section (that is, the wall of the uterus was cut and sewn up), then you need to take care of about six months, such a period is necessary for the complete healing of the scar. Including it is worth waiting for those who have ruptures or incisions in the vagina or on the perineum during the birth itself. heal.

If you decide to start exercising, consult your gynecologist and contact a fitness trainer so that you can develop an optimal load regimen, which you will gradually increase.

Why can't you do it right away?

1. Uterine bleeding. During the contraction of the walls of the uterus, not only its size decreases, but also the vessels are drawn in. In the process, blood coagulates and the wound heals. In order for the vessels to fully recover and stop bleeding, it takes time. When you exercise, intra-abdominal pressure increases and blood vessels can burst. It's like a cut finger - the cut has healed, but for a few days it is still very weak and can start to bleed again if disturbed. So before you pump up the press after childbirth, think about whether everything has already healed. Only a gynecologist can say for sure about this during the examination.
2. Prolapse of internal organs. During pregnancy, the pelvic organs are displaced, as the uterus presses on them. Relaxed muscles and ligaments also affect this process. After delivery, everything should come into shape, but if you start moving too actively, nothing will have time to fall into place. It often happens in this case.
3. Before you restore the press after pregnancy, you should think about the possible. This happens due to excessive stress on weakened tissues. The resulting distance between the tissues of the abdomen is difficult to remove, sometimes it can only be done by surgery.
4. Divergence of seams. If you get stitches and you disturb the wounds until they are completely healed, you can not only open the bleeding, but also introduce an infection. The body sweats, sweat gets into the wound, she.

For these reasons, you should be patient with the return of your former figure, think about your health and the consequences for it.

Abs exercises and breastfeeding

It is believed that a large amount of exercise for women who are breastfeeding their babies is very harmful, since the lactic acid that is produced in the muscles affects the taste of milk and its production decreases. Therefore, the next of the most common questions is: “When can I pump the press after giving birth to a nursing mother?”

In principle, if you do it right and take precautions, lactic acid will not spoil either the taste or the amount of nutrient for the baby. When you exercise, your muscles rely on glucose to keep you going. It breaks down and produces acid, which is then excreted from the body. How fast this happens depends on your metabolic rate and how healthy and productive your circulatory system is.

It is worth remembering that with moderate exercise, which are indicated for beginners and for mothers after the birth of a small one, the level of lactic acid does not rise much and almost immediately leaves the body.

If you feed your baby no earlier than an hour after you have finished exercising, there will be no change in taste.

A high level of acid in the blood occurs only with an excessive pace and amount of training. So it's just worth knowing the measure in everything. In order to make the process of removing a substance from the blood faster, you must adhere to the following rules:

• Before the main classes, do a light warm-up to warm up the muscles.
• Drink enough clean water.
• Do not shower immediately after exercising. Wait until your body has cooled down to the usual temperature and only then wash off the sweat.

Loads and amount of milk

As for the fact that exercise affects the amount of milk released - this is not entirely true. During exercise, a lot of adrenaline is released into the blood. It blocks the main hormone that promotes lactation - oxytocin, which affects the intensity of contraction of facial muscles around the nipples. Milk is literally pushed into the little one's mouth under the influence of oxytocin. When it is not enough, then the little one simply cannot cope with a tight nipple and cannot drink. He is nervous and crying. You, too, are nervous, stressed, and even more adrenaline is released, which further depresses oxytocin and complicates the process. Fortunately, everything is fixable.

Oxytocin is produced at the moment of hugging the baby, because it is the hormone of affection and love in the first place. Therefore, after you have finished training, hug the baby and carry him in your arms, and after an hour you can feed him.

Outcome

We hope you have answered for yourself the question of how long after giving birth you can download the press. But remember that everything is individual and, first of all, you need to listen to your body and not torment yourself too much.

The greatest transformations during pregnancy occur with the stomach. To restore it to training, it is recommended to start a few months after natural childbirth. The point here is not the beauty of the figure, but the tone of the press - the frame that holds the internal organs in the abdominal cavity, and the support of the spine. To get the most benefit from exercise, be sure to consult your doctor before starting exercise.

Why does the stomach lose its shape after childbirth and can it recover on its own?

During pregnancy, the volume of the abdomen increases due to the growing uterus with the fetus. After childbirth, the organ, under the influence of cold, which is placed in the delivery room, sharply contracts and returns to the size characteristic of the second trimester. Immediately after the birth of a child, the uterus weighs about 1 kg, then every week it “loses” 100-150 g in weight, until by the 6th week after birth it returns to an anatomically normal weight of 50 g.

Under the influence of the growing uterus, the rectus abdominis muscles stretch, and in some cases diverge in the middle - this phenomenon is called “diastasis”. After childbirth, the discrepancy can be detected by lying on your back and raising your head (more in the article:

Of course, the muscles gradually regain their tone, but without additional efforts it is difficult to return to their former shape, especially if the woman did not go in for sports before pregnancy. While the sagging skin can be surgically removed as a last resort, efforts to restore the firmness of the abdomen will require efforts, including exercise and changes in diet and regimen.

When can I start downloading the press?

There is no need to rush to physical activity after the end of pregnancy. It doesn’t matter whether the birth was successful or caused complications, they start playing sports when the uterus is completely reduced and the muscles return to normal. Before you start pumping the press after childbirth, you need to consult with your doctor about how much time and how you can train (we recommend reading: how many weeks can I pump the press after a cesarean section?).

After natural childbirth without ruptures and episiotomy

When can I start playing sports (for more details, see the article: how many days after giving birth can I start playing sports?)? If there were no ruptures and episiotomy during childbirth, you can work with the press from the 8th week after childbirth.

In order not to overload the muscles, in the first 1.5 months, a woman is not recommended to lift weights that exceed the weight of the baby, bend over sharply and run. Excessive load increases intra-abdominal pressure, preventing the muscles from bouncing back.

If there are internal or external seams

In case of complicated childbirth, the time when you can start training is determined by the doctor. As a rule, the press after childbirth is restored for at least 2 months. During these weeks, they perform breathing exercises aimed at massaging the tissues from the inside and saturating them with oxygen. Lying on your back, you need to inhale air through the diaphragm, hold your breath for a few seconds and exhale.

Do ab exercises affect breastfeeding?

Why can sports cause problems with breastfeeding? For physical activity, the body requires glucose - a source of energy, which, when broken down, forms lactic acid. This substance worsens the taste of milk, but this is possible only with intense exercise. Women who have recently given birth exercise at a moderate pace, and therefore lactic acid is excreted from their bodies within an hour.

There is no need to believe in the misconception that sport leads to problems with lactation. It may seem that milk disappears after a workout, but in fact this is a temporary phenomenon. Adrenaline, produced during physical exertion, suppresses the secretion of oxytocin, which, together with prolactin, is responsible for the production and release of milk. You just need to feed the baby before training.

How to tighten the stomach correctly?

To get the desired effect from classes and not harm your health, before you start pumping the press, be sure to visit a doctor. If a woman had a complicated birth and had stitches, the specialist examines the scars and gives recommendations on the types of physical activity that are acceptable. Before starting work with the press, it is recommended to wear a bandage that helps the skin and muscles quickly regain their tone.

If a woman prefers to train in the gym, it is more correct at first to combine these workouts with exercises at home, be sure to do warm-up and stretching exercises. You don’t need to pump muscles every day, wanting to quickly return to their previous shape - so nothing but overwork can be achieved. You should take two-day breaks between classes.

Where to begin?

Preparation can begin from the first days or weeks after childbirth - the exact time depends on the condition of the woman. If there are no gaps, Kegel exercises are performed. In the morning, while still lying in bed, they do breathing exercises for the abdomen. If in the 4th week mom feels the strength to train, you can squat against the wall.

Effective exercises for the press

After childbirth, it is not recommended to twist the hoop. An absolute contraindication to exercise is diastasis, hernia and inflammation in the abdominal cavity. During this period, it is necessary to protect the muscles and ligaments, and hitting the hoop on the stomach provokes the prolapse of the internal organs. To strengthen the press, do the following exercises:

• "Elevator". Sitting on the floor and leaning back against the wall, you need to imagine that the abdominal region is an elevator. Inhaling through the nose means ascending to the last floor, exhaling through the mouth means descending to the lower tier. Further, straining the muscles, make 5 quick exhalations. Do 3 sets of 8 times.
• "Bike". Lying on your back, you need to raise your legs and alternately bend them at the knees. A more difficult version of the exercise is to perform it with your arms crossed behind your head and lifting your body.
• Body lifting. The starting position is the same, but the legs are bent at the knees, and the feet rest on the floor. Raising the body up, try to tighten the buttocks and stomach as much as possible. Do 3 sets of 10 times.

Fitball exercises help to pump up the abdominal muscles well. The advantage of this equipment is that, in addition to the press, it uses the legs and arms.

Abdominal Ball Exercises:

• Leaning your lower back on the ball, and resting your feet on the floor, you need to fold your hands behind the back of your head. Next, raise and lower the body. Do 3 sets of 10 times.
• Kneeling on the floor, you need to lean your stomach on the fitball and put your hands behind your head. Tearing off the body from the ball, you need to linger for a few seconds and return to the starting position. Repeat 8 times.
• With your feet and hands on the floor, you need to put your stomach on the fitball and walk back and forth.
• You need to lie on your back, clasp your hands behind your head, and fix the ball with your feet. Next, the body is raised, reaching for the fitball, and returned to its original position. Do 3 sets of 10 times.
• The same position, but spread your arms to the side, and raise your legs 90 degrees, holding the ball. It is necessary to alternately tilt the limbs to the right and left. Repeat 15 times.

When working with the press, adhere to the following rules:

• be sure to warm up before the main exercises - do cardio exercises that allow you to warm up the muscles (brisk walking, jumping rope);
• they watch their breath when they pump the press, - on inhalation, the stomach is relaxed, on exhalation, it is strained;
• prioritize the quality of performance, not the number of approaches;
• take breaks of 1-2 days between workouts;
• eat food 2 hours before or after sports;
• stretch the muscles at the end of the session.

Is it possible to pump the press with diastasis?

With diastasis, you can not do exercises that directly affect the rectus abdominis muscles: twisting, plank, lifting legs lying on the floor, as well as any exercises with a fitball. Shoulder bridge, wall, "cat", Pilates exercises on the press are allowed, as this sport is accompanied by a minimal risk of injury. Training is best done in a bandage.