Get The Divn Back In No Time!

After giving birth, many mothers wonder what exercises they can do to quickly get the divn back. In this article, we want to share some tips to help you reach your goal.

Posture

Having a good posture is an important part of getting divn back in a short time.

The benefits of knowing how to pick up your child properly and how to do each exercise properly are undeniable.

According to experts, knowing about it can prevent back problems. It also helps to avoid problems with the pelvic floor, which affects the uterus, bladder and rectum.

Waiting is an important part of getting divn back quickly

One thing to keep in mind before starting any kind of exercise program is that you cannot start right after you have given birth. Make sure you have the approval of your midwife / gynecologist before you start, as the recovery time after a pregnancy is different for each woman.

The goal of the exercises is to get away from your recovery routine and start feeling active again. In fact, according to specialists, it is the intention of women to become active after giving birth to improve their thinking and self-esteem.

When you can start an exercise routine

In many cases, it is best not to return to the gym until at least 3 or 4 weeks after giving birth. But the right time for you will be decided by your doctor. He or she will evaluate your physical condition to determine how long you need to wait before you can start exercising.

How to quickly get back divn

What types of exercise can help you get your divn back quickly? Before we mention any suggestions, we would like to point out that many exercises can be done with the help of one and the same object, something called a training ball.

Here are some tips:

1. You can rest your abdomen on top of the ball to train the muscles in your hips and pelvis. Place your palms on the floor and lift one leg. You can do two sets of ten repetitions, alternating between the legs.
2. By maintaining the same position as in the previous exercise, you can then lift your legs and tense your gluteal muscle. It will strengthen the abdominal region. Again, you can do two sets of 10 repetitions.

Exercises to strengthen muscles and organs

1. This time you should lie down with your back to the ball with the goal of strengthening the muscles in the abdomen, thighs and gluteal muscle. As before, do 2 sets of 10 repetitions.
2. Another exercise is about lying on your back on an exercise mat and lifting your hips up at a 45 ° angle from your body. As you do so, lean your chin against your chest and keep your arms against your body. Hold the position for 10 seconds, three times. It will help strengthen your organs.

Involve your baby in your exercise routine

You can also invite your child to join your routine. How can you do that? Here are some ideas:

1. You can take your baby and raise him to the height of your shoulders and then do squats. It will strengthen your legs and the back of your thigh and help you gain control of your abdomen. You can do two sets of 10 squats.
2. Stay in the same position as in the previous exercise and lower your child while holding your position without bending your knees. You can also raise your arms and lower them for 10 seconds, twice. Here you work with the muscles in the back, chest and arms.

Strengthening exercises for the lower body

1. While lying on your back on an exercise mat, hold your baby over your stomach with your arms at a 45 ° angle to your body. It allows your baby to reinforce her perception through her visual field while interacting with her mother. After lifting the baby, you can lower her again.

Strengthening exercises for the lower body

1. Starting in the same position as in the previous exercise, lift your legs at a 90 ° angle to form an L. You can also do the same exercise while holding your baby over the legs. He slides forward as you lift your legs. The exercise requires you to tighten the muscles in the abdomen, back and thighs, which strengthens these parts of your lower body.
2. Now lie down on your side and perform two or three sets of leg raises before switching to the other side. During the exercise, you can talk, play or sing with your baby.

You can start with just 1 or 2 of the exercises and then add more to your routine each day. Your goal should be to reach 10 minutes of physical activity each day before the end of the first week of exercise.

Recommendations for exercise after pregnancy

For certain conditions, exercise can be discouraged, for example if a woman has developed an infection after giving birth or if she has had a severe crack in the genitals during childbirth.

If the woman experienced a lot of bleeding during childbirth, she may also be anemic. Anemia can have a major impact on her physical performance. If the mother had her baby by caesarean section, she has to wait longer before starting an exercise routine.

Be careful not to overdo it

Some women are so anxious to get divn back that their physical activity and exercise routines can be exaggerated. During the period after your pregnancy, your training time should not be longer than 15 to 20 minutes.

At the same time, your exercise routine should be accompanied by a balanced diet, and of course you always need to drink plenty of water.