For nine months of pregnancy, the woman "acquires" extra kilograms, from which immediately after childbirth dreams to get rid of. But, not everything is so simple, because diet and strong physical exertion in the postpartum period, the woman is contraindicated, as they can aggravate the state of the uterus and the body as a whole.

If the birth has passed easily, after a few months after the birth of a child, a new mammy can start working on her body. If the childbirth was heavy, then only a doctor will be able to recommend optimal to restore the body.

In the period of breastfeeding, a woman cannot stick to diets, even very gentle, because if you exclude some products from the diet of a nursing mother or limit their use, the baby may suffer due to the lack of vitamins and other beneficial substances.

Therefore, each nursing woman to some extent "sits on a diet", at least the first time after childbirth. So what to do? How to make a slim and beautiful body after the birth of a child?

Moderate physical exertion - the most effective tool For weight loss after childbirth.

Which inventory will need to perform exercises?

Phytball or gymnastic ball. It can be of different sizes. In order to determine, the gymnastic ball suits you or not, you need to sit on it. If your feet bend in the knees at right angles, then this ball will suit you.
Rope. Jumping through the rope are one of the simplest and rapid ways to get rid of cellulite. In addition, jumping through the rope allows you to significantly reset weight.
Elastic ribbon.. Its recommended length varies from 150 to 200 centimeters.
Dumbbells. Optionally, they can be replaced by the usual plastic bottles. If you still decided to purchase this sports equipment, it is best to choose collapsible dumbbells, since in this case you can independently vary their weight.

Effective weight loss exercises after delivery

In order for the result in the form of a beautiful and slim body, it is not necessary to wait for weight loss exercises correctly.

Don't forget that before proceeding to their execution, you need to make a warm-up And prepare your body to physical exertion.

Workout. Stand right, straighten and put your feet on your shoulder width. Doing inhale, lift your hands, connect them into the castle above your head and pull up. Exhausted, lower your hands through the parties down. Repeat this exercise several times. Pate in place for three minutes, do not forget to follow your breathing.

When the warm-up is complete, you can proceed to further physical exertion. You should choose an exercise individually, depending on the muscles of which problem of body zone need training.

Walking. This exercise It is one of the most optimal ways to lose weight at first. While walking, the load is carried out on the muscles of the hips and pelvis.

Start this exercise with a regular walking pace, two or three minutes later increase the speed. Five minutes later, slow down your course to a regular tempo. When your body gets used to walking, you can increase the time of walks up to 20-30 minutes.

Diaphragm breathing. This exercise will suit those women whose organism for a long time cannot recover after complex genera, for example, after. The diaphragm breathing is better to train lying on the back.

Lie to the floor, the most strain the muscles of the abdomen and draw it as if you want to "stick" it to the spine. Slowly breathe, not relaxing the abdominal muscles. Hold your breath by 5-7 seconds. Repeat this exercise 10-15 times.

Exercise for internal abdominal muscles. It should be done lying on the floor. Lie on your back, bend your legs in the knees.

When you exhale, begin to stretch up, trying to touch the right foot with his right hand, go back to its original position. On the exhalation, repeat this action, only with your left hand attempt to touch the left foot. Perform at ten exercises for each leg.

"Bridge". This exercise should be performed lying on the floor. Lie on your back, bend the legs in the knees, while the feet are standing on the floor.

Slowly make a deep breath, raising the pelvis up and bending. Draw in this position for a few seconds. For exhalation - go back to its original position. Perform the "bridge" at least 10-15 times.

Hands Exercise. It is recommended to perform using dumbbells, lying on the floor. Lie on the back, spread your arms to the sides. Take dumbbells and raise your hands up 15-20 times. Being in the same position, take one dumbbell with two hands and pull them out in front of you.

Doing inhale, slowly reject the hands back, behind the head. On the exhalation - raise your hands back. Perform this exercise 10-15 times. The meaning of this exercise is that it should be performed regularly, and the load should be increased gradually.

Transfer the ball. This exercise uses a gymnastic ball, it should be carried out on the floor. Lie on your back, bend your legs in the knees. Please note that both legs should stand together.

Take the ball, when inhaling, without bending the hands, make it a head. On the exhalation, lift the ball up, then again to breathe him to the knees.

Very importantThat when performing this exercise, the loin and shoulders should not break away from the floor. It is recommended to perform this exercise 5-10 times.

Rotation foot. This exercise is the same as the previous one is performed lying on the floor using a gymnastic ball. Lie on the back, and put your feet on the ball. Rim up the pelvis together with the left foot, relying on this time with the right foot on the ball. Make five circular movements with left foot left and right.

Sock when performing this exercise should be stretched. Then slowly lower the left leg on the ball, and the buttocks on the floor. A similar action. Perform with the right foot. Total perform 4-5 repetitions each foot.

Jumping with a rope. The rope allows you to work almost all the muscles of the legs, allowing you to make them slim and tightened in a short time. There are no accurate rules of exercises with a jump, there are some recommendations:

during jumps, do not strain, it will allow you to better feel rhythm and not to be knocked out;
keep your back smooth and see ahead;
try to keep your wrists and elbows closer to the body, it will allow you to control your movements.

"Butterfly". To perform this exercise, you will need a gym and elastic ribbon. Lie on the ball in such a way as to touch it with the blades, bend legs at right angles. Under the shoulders, put an elastic ribbon.

Raise hands up, crossing the ends of ribbons and wrists over them. Hold in this position for a few seconds, then return to the starting position. Make 10-15 repetitions.

When performing exercises for weight loss after childbirth, do not forget that the load must increase gradually.

Best about physical Loads A newly born to a woman to consult a doctor, as the time through which the newly-made mammy can be played sports, perform gymnastic exercises, etc., is individual.

There is nothing surprising in this, because the restoration of the body after childbirth every woman occurs differently.

If you have passed the wonderful period of the child's waiting and become a mommy, then you will probably use exercises for weight loss after childbirth. Even if your figure has changed for a nine-month period, you can easily restore the shape and even improve it.

With the help of a special set of exercise, you discard extra kilograms and strengthen the muscular corset.

Features of gymnastics after pregnancy

The natural physiological process of nourishing the child does not pass without a trace for the body. That is why the body needs to be restored: the muscles lose the tone, the skin becomes less elastic.

If the childbirth was not accompanied by cuts and cringe breaks, it is possible to start classes rather quickly. When applying seams, wait for several months, and after the end of the rehabilitation period, it starts to occupy. Do you know that you can restore the body for only 8 weeks?

Despite lactation, bleeding and sleep problems, a woman can and should train. Of course, it is not about heavy loads that can cause bleeding. The main task is to pull the pelvic bottom muscles, hips, belly.

Features of exercises for weight loss after delivery are:

improving physical condition;
weight loss;
restoration of silhouette;
raise tone and mood.

Already a few days after childbirth, you can start simple training. You can return to full-fledged classes after 6 weeks. If you had a cesarean section, then the restoration lasts twice as long, and you can proceed to classes not earlier than in 3 months.

Exercises for weight loss after delivery: come to the form

The most problematic place is the belly, since the muscles stretched out during pregnancy. Due to the stretched muscles, women may experience the lack of urges to defecation or urination.

Even if you wore bandage during pregnancy, it only helped fix muscles. Now you need to restore, and for this you should cause muscle contractions.

Exercise Vacuum, or abdomen

Implementation technique is simple:

Lie on the back, bending the legs in the knees.
Feet pressed to the floor, palms are located on the stomach.
In the breath, draw your stomach inside the inside and fix this position.
Then do exhale.

The number of vacuum repetition reaches 10 times. Distributive abdomen in 5-10 seconds. The position lying on the back protects against dizziness and random drops.

Bridge

We are talking about a berry bridge, and not a generally accepted exercise. Thanks to this technique, you can tighten the buttocks, remove the stomach and restore blood circulation in the organs of the small pelvis.

How to do exercise?

Lie on the floor.
On exhale lift the pelvis up.
At the maximum point, pull the stomach and strain the buttocks.
Delay a static position for a few seconds.

During the lifting of the housing, the chin is pressed to the chest. Even if you first encourage that this exercise is very complex, you can very soon to perform it repeatedly.

Exercises of Kegel

This complex is based on the compression of the muscles of the perineum and anus. Such exercises help to cope with the incontinence of urine often occurring in the giving birth women. In addition, you can improve the elasticity of the muscles of the vagina and recover after delivery. Thus, you not only strengthen health, but also make an intimate life brighter.

An alternate abbreviation of the anus and vagina's muscles will help to realize their body. You can get acquainted with the peculiarities of this complex and start the practice with the help of a training video.

Complex for nursing moms: Exercises for weight loss after delivery

Squats

Main rack.
Lower the hips to parallels with floor down.
Knees do not go beyond the foot.
Effort of heels push the housing up.

Use instead of the weightlifiers of your baby, taking it in hand. You can improve your figure regardless of day.

Push ups

Stop lying.
With good training, press with the stop.
If difficulties arise, then you can sneak from the knees.
The elbows go to the side to an angle of 90 degrees.

The most gentle option is push-ups from the wall in the slope.

Strengthen triceps

Return the tone with the hands will help push ups from support. Usually, excess fat focuses on the shoulders area, under the mouse and at the bottom of the hands. This gives massiveness to silhouette, making it huge.

Execution technique:

Take the focus on the support.
Lower the housing down, bending your hands to a straight corner.
Return to the original position.

Hyperextenia

Hyperextenia will help remove fat folds from the back.

Technique will not deliver difficulties:

Lie on the stomach.
Lock the bottom of the body.
Hands behind your head.
Perform the torso lifts up.
Maximum high point Hold for a few seconds.
Return to the starting position.

Bicycle

Strengthen the abdominal muscles and the press will help everyone familiar exercise.

Lie on the back.
Hands behind your head.
Alternately tighten the elbow to the opposite knee, the maximum reducing the muscles of the press.

Video with a complex for nursing mothers you will find here

Training will benefit if you do regularly. All exercises for weight loss after delivery are performed on a solid surface without jerks. Before training, it is advisable to air the room, and in the warm season it is better to do on the street. Clothes should not shye movements.

Spicy Council for young mammies, from which you should not refuse - before the start of training, visit the toilet. Nursing women are better to start classes after the baby was saturated, and the chest was freed from the extra liquid. Regularly performing a set of exercises for weight loss after childbirth, you quickly restore the body's endurance and get rid of excess fat.

Each of us wishes as quickly as possible to restore the figure after childbirth. When can I start exercise after childbirth? We will tell you how to become slim and not harm your body.

Restantic gymnastics after childbirth

Birth of a baby is a new stage in the life of a woman. The young mother is completely given to care and care for the child, almost leaving time for himself. But so I want to quickly fit into your favorite "DEVERY" jeans.

When can you do exercise after childbirth?

During pregnancy and childbirth, the body is subjected to tremendous load. The figure is changed, as a rule, not for the better. Overweight, sagging belly does not add optimism to a young mother, and so having transferred big stress on the eve. Do not panic. Problem excess weight Itself does not dissolve, but this can be disputed.

When to start doing physical exercises after childbirth, only your gynecologist can say. If the childbirth was natural, without breaks, the imposition of seams on the crotch, then a light charge can be performed almost immediately after delivery.

So, when can you start doing physical exercises after childbirth? Some moms begin to make gymnastics already in the postpartum ward. If there is no contraindications of the doctor, then there is nothing threatening with the health of women. On the contrary, light exercises contribute to the rapid reduction in the uterus, bringing the muscle tone of the abdominal press, tide of milk, weight loss.

If there were complications or caesarean section, gymnastics immediately after childbirth is contraindicated, when to start, can only say the attending physician after inspection.

Initially, perform gymnastics preferably on a rigid bed in a well-wedrid room. If your child is on breastfeedingThe exercises are better to begin after the feeding session of the baby. Remember that in the next feeding the volume of milk can decrease. This may be caused by the loss of fluid during the workout, so it is important to monitor water balance and be sure to drink water throughout or after them.

It is important to enter the load gradually. Then it will not affect the quality of milk. Intensive training can cause the production of lactic acid, which penetrates into breast milk and changes its taste.

How much can you do exercises to the press after delivery? In two or three months. Before the expiration of this period is also not recommended running.

What exercises can be done after childbirth?

Light gymnastics can be started to do after a day after the birth of the baby. The main rule of sports is graduality. You should not immediately start intense training. This can harm the already weakened organism and change the taste of milk, which can cause the toddler's refusal from the chest.

If you are still in the maternity hospital, you can consult with your gynecologist, which will advise what exercise can be done after childbirth specifically in your case. Performing charging, be extremely careful, even if you transferred childbirth without surgery.

Below we will tell you what exercises can be done immediately after delivery. We propose to consider exercises to different muscle groups that will help not only return the forms, but will also contribute to the rapid restoration of the internal bodies of the small pelvis and the body as a whole.

What exercises need to be done after childbirth:

recovery;
slimming;
strengthening the muscles of the abdominal press;
chest;
cutting of the uterus;
muscles of the back and spine;
respiratory gymnastics.

Performing these complexes several times a week, you will quickly return to the form, and may become still slimmer than before pregnancy.

Complex of exercises for recovery after delivery

In the postpartum period in the body of the girl begins a serious restructuring: a hormonal background is changing, the uterus is reduced, gradually the internal organs become "in place." This process takes some time - from 2 to 6 weeks. Having experienced discomfort (back and crotch pain, pulling pain at the bottom of the abdomen), young mother wants to recover as quickly as possible after delivery. Improve the quality of life and help your body in the period after childbirth will help restoring gymnastics. A complex of simple and safe exercises will not take a lot of time and effort. It can be done at home in any free minute.

Right position: lying on the back, knees bent, legs are arranged. Try to shift your knees, making an effort, while your assistant (ball) will counteract.

Another option simple exercise For women, which will be effective for recovery after delivery. You need to lie on the back and strain the crotch. Perform at least five times.

These simple exercise will help speed up the recovery process after childbirth.

Complex of exercises for weight loss after delivery

How to reset the belly after childbirth? Almost the most burning question of young mothers. Pregnancy, accompanying hormonal changes, an increased appetite and a sedentary lifestyle negatively affect the figure. After childbirth, a simple set of exercises will help to restore the figure, aimed at the activation of metabolic processes, improving blood flow in muscles and tissues.

Take the position of the lying on the side, bend your knees. Palm bottom hand Position under your head, the top hand is shedding at the bottom of the navel. From this situation, try to lift the pelvis, leaning on the palm. Perform from 3 to 10 repetitions per face.

Lie on your back, bend your legs in the knees. Hands stretched along the body. Performing an exercise must be alternately reaching with a sliding movement along the surface of the bed to the right, then to the left foot. Do 5-10 repeats in each direction.

Standing on all fours to raise the left palm and right knee on the breath, then change the diagonal. Perform from 3 to 10 repetitions.

Nursing mom perform exercises for weight loss after childbirth is preferably after feeding. In order not to decrease the amount of milk, it is important to monitor the loss of fluid.

What other exercises can be adjusted to the waist and remove the belly after childbirth, your doctor will tell you.

Set of exercises to strengthen the abdominal muscles after delivery

Exercises for the press are recommended no earlier than a month and a half after childbirth. To start doing better from 6-8 weeks after natural genera and 2-3 months after the cesarean section. If you give the load on this muscle group earlier, then the seams may disperse, increase the intrauterine pressure. There is also a risk of omitting the walls of the vagina.

To begin with, it is worth choosing exercises to suspend belly from Pilates or Yoga, which will be safe for the body of a woman after childbirth.

If after delivery you have a diastasis, classic exercises for strengthening the abdominal muscles to you are contraindicated.

Exercises for breast restoration after delivery

If for some reason you do not plan to breastfeeding, your chest exercises can be performed in 2 weeks after delivery. If you feed the child with breasts, in this case, the exercise complex can be started after the cessation of feeding.

Classic Exercises for Studying breast muscles after childbirth:

Source position: elbows raised at the level of shoulders, palms come into contact. Squeeze the palms for a few seconds, then lower the elbows. Perform 10 times.

Right position: hands raised to the level of shoulders and divorced to the sides. Take your hands back, then lower. Repeat 10 times.

Exercises for cutting the uterus after delivery

The Involution Process (Uterine Reduction) can take from 6 to 8 weeks. During this period, the body becomes on its place and acquires the former size. In addition to breastfeeding, wearing a postpartum bandage to accelerate this process after childbirth will help special gymnastics to reduce the uterus, which serves as preventing blood stagnation in the uterus, contributes to the fastest healing.

Exercises for the recovery of the uterus can be started immediately after delivery and continue for 10-12 weeks. The complex can enter the exercises of Kegel, the pulling of the abdomen, breathing the diaphragm, etc.

Before performing the exercises for the perineum and the uterus after childbirth, be sure to consult your doctor.

Exercises Strengthening the back after childbirth

Often, having born women arise strong pain in the area of \u200b\u200bthe lower back. This is due to the restructuring of the body, in particular, the spine. Exercises for the back will help relieve the voltage of the oil-star muscles after childbirth and get rid of discomfort.

Asana from yoga will be very effective - exercises for twisting and stretching.

Breathing gymnastics after childbirth

To restore the body after childbirth, respiratory gymnastics is also recommended. Its action is aimed at improving blood circulation, accelerating metabolic processes in the body. Breathing exercises will also help strengthen the abdominal press muscles after childbirth.

The gymnastics is performed as follows: putting hands on the ribs under the breast, make a slow and deep breath through the nose, while inflaming the stomach. Then make a slow exhale through the mouth, pulling the navel. Watch the shoulders remain motionless.

Fitball exercises after childbirth

Fitness on phytball is also engaged in pregnancy. You can perform the same exercises on the ball after childbirth, gradually increasing the load. But before this, you will surely consult with your doctor watching you.

Exercises on phytball for weight loss after delivery is different types Stretching, twisting, shaking. Exercise efficiency with gymnastic ball is very high. In addition, they can be performed along with the baby. For example, sitting on the ball spring, while performing turns to the right and left. Baby can be kept at this time.

Kegel exercises after childbirth

Kegel's gymnastics, named after american gynecologist, is effective both during pregnancy and after childbirth. Uncomplicated exercises make it possible to strengthen the deep muscles of the pelvic floor, contribute to the rapid reduction of the uterus, improving blood circulation in the internal organs, the healing of the crotch. After childbirth, you can do Kegel exercises when you are in the postpartum ward. It is necessary to continue to perform their homes for 10 weeks. Exercises are in the tension and relaxation of deep muscles of the pelvic bottom.

To understand how to perform the exercises of Kegel after childbirth, try to delay the stream of the jet during urination. Remember what muscles you have involved.

After how much after childbirth, you can do the exercises of Kegel, if you did episotomy, check with your gynecologist. It is not recommended to start doing such gymnastics earlier than in a week.

Pregnancy and childbirth are natural physiological processes taking place with a woman. After discharge from the maternity hospital, restless times begin, when there is no time to sleep, eat and lead yourself in order. Permanent colic, restless children's sleep and frequent feeding leaves the time to young mom to go. But most often for pregnancy, many unnecessary kilograms are recruited due to the restructuring of the hormonal background and the fact that it is necessary for two. Slimming after delivery (feedback confirm) becomes an urgent need: Mommies are gaining from 8 to 20 extra kilograms for the entire period of pregnancy.

Restless times

There are parents who are lucky with the kids: they just sleep and eat, they do not suffer them at all. In this case, the mother has much more time for herself, and slimming after delivery will be easier for her. In addition to homely trouble - washing, cleaning, cooking and ironing diapers - a young parent will have a couple of hours at the exercises, the correction of its food and the organization of time.

First of all, it is worth understanding that it is necessary to rush to rush to slightly - you need to give internal authorities to normal, restore the hormonal background, relax and gain strength after delivery, which in any case are stress for the body.

After how much after childbirth can you play sports?

Many mammies are tormented by the question: what exercises for weight loss after giving birth can be done and after how much? First you need to assess your condition, consult with your doctor and wait for postpartum allocations.

Doctors say that optimal time For administration exercise are 3-4 months after childbirth. There is no discharge, and weight loss after childbirth may pass safely and efficiently. But there is a sport that can be done immediately after delivery:

swimming (with special tampons in order to avoid infection and infections);
yoga (light exercises that do not require a large stretching level);
pilates;
respiratory gymnastics (after consulting a doctor).

For weight loss at home, you can use a rug and engage in yoga on it if the baby fails to leave with a grandmother. You can also buy a couple of dumbbells and swing muscle mass.

It is always necessary to listen to your feelings and at the very first sense of discomfort urgently stop classes and consult a doctor or relax at fast fatigue. No flat stomach is worth complications that can be obtained from overload.

Slimming after childbirth

The diets of young mammies may differ depending on whether they feed or not. A nursing mother must comply with a stricter diet to avoid an allergic reaction from his child. Mothers of babies on artificial feeding can not worry about it.

If a nursing woman and her child is not detected allergic to the usual products, it is possible to carefully include them in the diet, following the condition of the baby. At the first allergic reaction - itching, sneezing, redness of the skin - it is worth removing the product from the diet immediately and contact the specialist. You may need to pass special analyzes that will show, which product arose allergies.

If the baby feeds with a mixture, then mom can calmly exhale - all sorts of weight loss and diets are available to her, what soul are pleasing. But this article will consider the safest and useful:

Proper nutrition.
Vegetarianism.
Separate (or fractional) nutrition.
Vegan.

This is not a diet, but power systems, some adhere to their lifetime. With their help, you can gain weight, lose or maintain - it all depends on your purpose and the number of calories consumed. Below will be given general characteristics Each system and tips in order for a diet after losing weight for weight loss is the most efficient.

Proper nutrition

The most common way to lose weight. The basis is that it is necessary to calculate the eaten and spent calories, write it all in the food diary and not to go out in the daily rate.

For weight loss, it is necessary to calculate its calorie rate with the help of a special program or formula, to deduct 15-20% from it and eat without going beyond the scope of this number. A month can be lost from 3 to 5 kg, and the weight will not return. And if the complex of weight loss after childbirth will include sports, then you also tighten the body, and kilograms will melt faster!

Permitted products proper nutrition:

cereals, pasta from solid wheat varieties;
low vegetables with low starch;
fruits with low concentration of sucrose;
non-fat meat: turkey, chicken, beef;
fish: red, white, canned fish (tuna, squid, shrimp);
whole grain bread, loaf;
dark chocolate with cocoa content from 71%;
dried fruits, nuts, honey as dessert.

Prohibited products:

fast food;
crisps;
carbonated lemonades and packaged juices;
low Cocoa chocolates (dairy, white);
flour products (white bread, buns, fried pies);
starchy vegetables: pumpkin, potatoes, eggplants (can be in small quantities).

Once every two weeks it is worth it to arrange Chetmil - allowing everything that wanted. This is done so that the body does not take weight loss for the hunger strike and did not start to store all the food received into fat. Give your body to understand that no one starves.

Vegetarianism

Everything more people Refusal to meat based on improving the state of health, moral motivation and financial side of the issue. This way of weight loss after childbirth does not fit - the child should receive all the necessary substances, including vitamin B12 and iron in the right amount, eliminating cases of allergies for animal products (then you should observe the vegan diet, which will be described below).

Vegetarians refuse meat and sometimes from fish, some allow themselves to themselves a couple of times a week if they lack protein. It is worth remembering that the meat is not the richest protected product - much more of it in sesame, beans and legumes, it is worth leaning on them, but only in the first half of the day so that carbohydrates are not postponed on the waist and hips. You should not neglect the vitamins - if it is really necessary, it will benefit not only figure, but also hair with nails.

Vegan

Vegan differs from vegetarianism in that vegans do not eat any animal products. Prohibited:

dairy products (milk, cottage cheese, cheese, fermented milk products, condensed milk and so on.);
meat products, including sub-products, semi-finished products and fish;
gelatin (it is produced from the tendons of cows, which makes it a product of animal origin);
eggs, butter, mayonnaise.

This is a more strict power supply system, with which it is necessary to strictly consider the balance of proteins, fats and carbohydrates entering the body. A large amount of protein in this case can be obtained from soy protein, tofu cheese and beans, but they also need them in the first half of the day (with the exception of cheese, it does not contain carbohydrates). Here, without additional vitamins, it is not necessary to do without anything, it is still to buy them in a pharmacy, pre-consulted by the doctor.

Fruits, dried fruits, nuts, jelly from agar-agar, a variety of juices, smoothie and compotes serve as desserts on this type of nutrition. Some exercises for slimming abdomen after childbirth include power loads, in which case you need to drink cocktails on soy protein to get protein - construction material For muscles.

Fractional food

The essence of the fractional nutrition is to separate the techniques of carbohydrate, protein and oily food. It is impossible to combine proteins and carbohydrates together, but individually with fats and fiber they will produce a completely different effect on the body. For weight loss after childbirth, this diet will fit perfectly: it improves the digestion, the condition of the body as a whole, gives ease.

In the first half of the day, combine carbohydrates with fiber and fats, such as eating oatmeal With a piece of butter and greens. Two hours later, you can eat a boiled egg with a tomato or a piece of boiled breast with a vegetable salad.

Principle of fractional nutrition:

Do not combine proteins together and carbohydrates. Between their reception should pass at least one and a half or two hours.
Carbohydrates stands in the morning, protein food - For dinner or before bedtime.

For greater efficiency, the diet can also be considered calories, but it is completely optional - you will lose weight due to the right metabolism. At first, the hunger may notice - do not be afraid and throw the system, the body will very quickly rebuild and tell you "Thank you" for the presented lightness for the stomach and intestines.

Exercises for weight loss after childbirth

In addition to choosing a power system or diet, you also need to include exercise. It is necessary to fulfill them regularly and not to allow timing: in a nursing mother it can lead to a loss of milk. During training it is worth drinking enough water to avoid dehydration and decline. Below will be the main exercises for weight loss after childbirth.

Home Training for Belly Muscles

It is not necessary to engage in the gym - a young mother may simply not be opportunities for it. Not all young parents can sit with the children of grandmother or relatives. Below is a set of exercises for weight loss after childbirth at home:

Workout. Starting and finishing workout always need a warm warm-up. This will help to avoid injuries and overvoltage of the joints and muscles. Pull out, break the neck, shoulders, hands, torso and legs, moving from top to bottom. At this, pay 10-15 minutes.
Cardiography. Due to active sweating there is fat burning, which contributes to more effective slimming. Kardio attack running, jumping, swimming, stretching, ride on bike and gymnastics. These exercises should be dedicated from 20 to 40 minutes at a time.
Power training. Effective for slimming belly after childbirth and set muscular mass. For exercises use dumbbells, power simulators. At home you can download the press, press, stand in the bar (starting standing from thirty seconds, gradually increasing the time). Making power exercises need after cardiotering, paying to them half an hour.
You also need to finish workout and breathing gymnastics. Stand straight, legs on the width of the shoulders. On the breath slowly raise the hands up, and at the exhale, lower them. Repeat 10-15 times, it will improve cerebral blood flow.

Of course, for weight loss after childbirth at home, do not exercise, but it will speed up the process and significantly improve the state of your health.

Do the baby. It will be nice to your attention, and you will be able to pump the muscles of "live dumbbells".
The way you start your day can have a huge impact on the rest of it. No matter how tired, dedicate a few minutes in the morning to prepare. Go for five minutes in the shower and make makeup. When we talk about makeup, we mean Easy Makeup - a little eyeliner, lip gloss, and you are beautiful! It is necessary in order not to go to the postpartum depression and do not score even more extra kilograms.
Talk to your doctor about the start of training. Do not hurry. Wait the green signal of your doctor before starting the exercise. A good portion of fitness will not just help you lose the whole gained mass, but will also allow you to feel better.
Sleep is the biggest victim brought with the birth of a child. Sleep deprivation does not just knock you down, but can also cause a weight set. Try to sleep when you can.
You must eat well after childbirth, not only to look beautiful, it helps in breastfeeding. You also need to make sure that you drink enough water. This is one of many ways to look good after childbirth.

If your friends and family are ready to help you, free a few hours and go to the beauty salon. Make a fashionable haircut, makeup, pedicure and manicure - this should be enough to keep you in the form for several months! These were some of the main steps that you can take to be the most charming and attractive. But there are some more tips that you need to fulfill to get the appearance of the "updated mother"!

Dark circles under the eyes can make you look older than your age. But due to the deprivation of sleep, dark circles are very common among young mothers. The problem of water delay in the body can provoke this problem. Use herbal pillow during sleep, minimize fluid consumption before bedtime. Use fresh cucumber mugs or potatoes to refresh your eyes, use the consileter.

What you mother does not mean that you are secondary! You have a value! In fact, the happier you feel, the better your maternal skills will be. A positive look can make life after the birth of a child is much easier. So try these tips and look flawless!