How to quickly remove the stomach after giving birth at home

During pregnancy, women gain excess weight, swell. After giving birth, the stomach sags and muscles weaken. Every mother wants to look attractive, slim, fit. But household chores and taking care of a newborn take time off. A nursing woman cannot go to the gym or swimming pool.

To return a slim figure and to remove a big belly after childbirth, you will be provided with feasible home exercises, special underwear and a healthy diet.

Causes of the problem

The appearance of a convex abdomen and excess weight occur for several reasons:

1. Restructuring hormonal background. The body lays fat cells. The main stock focuses on the abdomen and waist. It is recommended to abandon fatty foods, make a healthy menu of foods rich in trace elements and vitamins.
2. Calorie menu. The statement that a woman in position is obliged to eat a lot is wrong. Following it, the expectant mother does not limit portions. Eats sweet, fat, flour. This leads to exceeding the norm of permissible kilograms for pregnant women. The average weight gain is 8-12 kg. It is advisable not to exceed this figure.
3. Natural stretching of the abdominal muscles. The fruit grows, muscles and ligaments stretch. The body receives a signal to increase the fat layer on the abdomen - a kind of protection of the child from injury and shock.

Where to start and what not to do

The main task of a pregnant woman is to bear and give birth to a healthy child. After childbirth, it is advisable to follow simple rules to restore the body and maintain health.

In the maternity hospital, the woman is under the close supervision of a midwife and gynecologist.

Therefore, one day after the birth of the child, it is allowed to perform breathing exercises and an independent massage, which reduces the uterus and removes the stomach:

1. Lie flat on your back. Relax your abdominal muscles. Put your hands below the umbilical fossa. Carefully, with smooth movements, stroke the surface of the abdomen from bottom to top. Lying on your stomach for the first three days after birth and a cold water bottle on your lower abdomen will help to remove the stretched skin.
2. To compress and relax the lower part of the abdominal cavity - to exhale, to draw in the stomach, not to breathe for 5 seconds, to inhale.
3. Strain and relax the muscles of the perineum: eliminating involuntary urination, heal the seams.

These exercises are repeated 10-15 times twice a day.

Intensive and complex loads are prohibited for the first 2 months! Strict diet and heavy exercise lead to stress and adverse effects:

• anemia, hypovitaminosis;
• slow healing of stitches;
• uterine bleeding;
• breastfeeding problems;
• prolapse of the uterus.

Postpartum Bandage

The systematic wearing of postpartum brace will help to return slimness and remove the stomach. Modern models are comfortable, fit snugly to the body and do not wrinkle. Comfortable, durable, easy to wash.

The following types of slimming clothing are produced:

1. Universal bandage - budget and affordable option. Use before birth and after in the form of an elastic belt. Narrow at one end, widens towards the other. Put on a wide stripe on the stomach. It costs 250-350 rubles.
2. Bandage-belt - decreases the belly, prevents complications after childbirth. Represents a wide ribbon of elastic material with a sealed insert on the abdomen. The belt covers and tightens the belly to the beginning of the ribs. Equipped with velcro to help adjust the size of the model. The price is 500-600 rubles.
3. Elastic pants with a tight insert in front. Wear over lingerie. On each side hooks are sewn, changing the degree of tension. Utyagivayut belly, not visible under the dress.
4. Pants, corset and bermuda pants. The first model has a high waist, the second - a long line of hips. Things tighten the hips and waist. Remove stretch marks and cellulite bumps. Make the figure slimmer. The average cost is 800-3600 rubles.
5. Skirt - a version of the wide belt. Tightens the waist, abdomen, hips. Forms a proportional figure. It costs 550 rubles.

The doctor prescribes wearing a bandage in the following cases:

• pulling pain in the abdomen;
• radiculitis, curvature of the vertebrae, scoliosis as a result of the load during the carrying of the child and after his birth;
• strong increase and sagging of the abdomen, stretch marks;
• low muscle tone.

The choice of the tightening and medical bandage depends on taste and financial possibilities. Each model performs the main task - it helps to remove the stretched belly. It is advisable to wear postpartum corrective underwear after examination and consultation with a gynecologist.

Massage of the abdomen and sides

Restoration of the figure after childbirth is allowed to engage in 15-30 days. Resume complex sports can be in 6 months.

After returning from the hospital undesirable heavy loads. Massage exercises will help bring back a flat and muscular belly. Universal massage will relieve from dangling folds on the abdomen and sides, strengthen muscles, remove stretch marks.

Pinch massage Beneficial effect on the skin. Raises the tone, removes flabbiness.

You need to do it like this:

• grab the skin of the abdomen with your fingers;
• move clockwise;
• start from the navel, slowly;
• then increase the speed;
• massage to reddening of the skin.

Before the procedure, lubricate the abdomen with cosmetic oil or baby cream. After the massage, wipe the skin with a damp cloth.

Massage by banks - improves blood circulation in the upper layers of the skin. Burns fat, improves muscle tone.

It is easy to use banks:

• grab a can of skin;
• drive on the sides, belly circles;
• move clockwise from the umbilical fossa;
• after heating the skin, change directions - zigzags, waves, spirals.

It is important to know! It is forbidden to seize a large area of ​​skin with a vacuum can: pressure on the capillaries causes bruising. Massage do 7-10 minutes. To facilitate the movement of the jar, the skin surface is smeared with lotion or cream.

Doctors do not recommend massages in the following cases:

• heat;
• inflammatory process;
• blood diseases;
• allergies, skin problems;
• failure of the stomach, intestines;
• asthma;
• purulent inflammation of the tissues.

When can I start exercise?

Before you begin to restore the previous forms, visit a doctor. And only after the inspection, begin to exercise. Light loads are allowed for 3-4 days in the hospital. Warm-up, leisurely movements are recommended to perform daily.

They start with gymnastics by the method of gynecologist Arthur Kegel. It consists in strong tension, delay and then relaxation of the muscles of the perineum, vagina. To complete all the exercises you need 10 minutes. But the effect will be from 3-4 exercises performed once a day. The result of training will be noticeable in 1-1.5 months. Gymnastics is simple, easy to perform. Tightens the muscles of the pelvis, vagina.

In the first week after the appearance of the baby they are allowed to perform inclinations, smooth movements for stretching the muscles. After a month, an increase in loads is possible. Active sports are recommended in 1.5-2 months after childbirth.

After difficult childbirth or cesarean section, heavy physical exercises are prohibited for 3-4 months.

The first exercise after childbirth

 To reduce the stomach recommend feasible exercise:

1. Twisting - performed on the floor. Bend your legs at the knees, put your hands on your shoulders. Raise the body by 40 degrees, hold for 3-4 seconds, lower. To press a loin, movement slow, smooth.
2. Raise your legs - lie on the mat, hands on the back of your head. Raise the legs by 40-50 degrees and lower. Body and loin pressed to the floor.
3. Press oblique - lie on the right side, lift the torso by 30 degrees, lower. Then change the side. Exercise tightens the sides and abdomen.
4. "Bicycle" - lie down on a hard surface, bend your knees, lift. To do the movements imitating torsion of pedals. Trained leg muscles and abdominals.
5. Lie on your side, draw your stomach. Keep in tension 7-8 seconds, relax.
6. Squat - stand firmly against the wall, lean back. Put the legs to the width of the shoulder girdle, take a step from the wall. Gently slide down until the hips are parallel to the floor. Then straighten, not helping hands.
7. Raising legs - forms a waist, reduces the stomach. Lie on your left side, lift your leg up 90 degrees, lower. Boca alternate.

These exercises are repeated 10-15 times in the morning and evening. Proper menu and charging will remove a sagging stomach after 3-4 weeks.

Diet for nursing mothers

The menu should be varied, nutritious and fractional.

It is advisable to follow the rules that will help lose weight, bring the body back to normal:

1. Do not eat fried, fatty foods. Products are recommended to stew, boil, steam.
2. Eat fresh vegetables, fruits and herbs from local producers. They are not treated with storage chemicals causing an allergic reaction.
3. Banned drinks with gas and juices from the store. Reduce the need in the diet seeds, nuts, sweets, pastry baked.

Sample menu:

1. Breakfast - cheese curds from low-fat cottage cheese, compote.
2. The second breakfast is a fruit salad with yogurt.
3. Lunch - soup in the secondary broth, steamed turkey fillet, bread.
4. Snack - whipped berries.
5. Dinner - buckwheat porridge, vegetables, tea.

How to remove stretch marks

Independently remove the damage to the skin will help the healing action a fortnight after birth.

To do this, use:

1. Massage - with almond oil, orange, peach. Perform daily with light movements, without stretching the skin.
2. Body scrub - prepared at home on the basis of sour cream with the addition of sugar, ground coffee. Apply on the skin for 10 minutes before a shower. Wash off with massaging movements.
3. Pharmaceuticals - with essential oils, fruit acids, lemon extract and collagen. Combine with the movements, pats on the body.
4. Mumiye - heals the skin, increases regeneration, removes small striae. Large stretch marks reduces, makes invisible. Two tablets mixed with a teaspoon of nourishing cream. Apply to washed skin. Apply daily for 2-3 months.

In addition, sports, healthy food, procedures in beauty salons will help to cope with stretch marks.

Many mothers are concerned about how quickly the result will appear. It depends on the regularity of training, observance of proper nutrition, hereditary factors and the type of feeding. With the implementation of the recommendations and the regularity of training the muscles will get stronger in 1.5 months. The stomach will decrease, the figure will become slim and taut.

Watch the video: How to Lose Belly Fat & Love Handles After Having a Baby (May 2024).