3 types of exercises required you

When you decide to do exercise to lose weight after giving birth, you will need to concentrate on three types of them: in the exercises for the muscles of the body, on cardio and strength exercises.

The exercises for the muscles of the body

Pregnancy can weaken the abdominal muscles, which is not surprising. But remember that you should not begin serious training and intensively "to download the press." Even if the doctor has allowed you to start the exercises, start with a small load.

What kind of exercise needed to reduce belly? Remember that you can not reduce the amount of fat, doing exercises for just one part of the body. To make the stomach more flat, you need cardio and strength exercises, as well as a healthy diet. And even with all this, you can be a certain amount of fat, especially in the lower abdomen - the nature of the woman's body stores it in this area, especially after pregnancy. So do not try to immediately achieve the ideal flat stomach.

However, drill press, of course, necessary. You need to strengthen your muscles, which may have stretched and weakened during pregnancy. Here are some basic exercises for this:

• Shifts pelvis in the supine position
• Ups body lying on the ball
• Ups body lying on his stomach
• Strength training for housing
• Push-ups, focusing on their knees
• Ups arms and legs, lying on his back

Be sure to consult with your doctor before starting an exercise. Start with one set of ten to fifteen repetitions for each exercise, two to three times a week, depending on the state of health. With the consolidation of power, you can increase the number of sets or try more challenging exercises.

If you have a diastasis (divergence) rectus abdominis, be sure to consult your doctor, maybe you should modify the drill press or even reject them.

Cardio

Also exercises for the muscles of the body, you need cardio. But you can not just go back to the same stresses. Training with high load, such as running or aerobics, can not come to you in the recovery period after pregnancy.

Start slowly. Many young mothers begin to walk at a moderate pace for twenty minutes a day, three times a week. If you feel full of energy, try to deal with every day.

Choose exercises with low load. Start by walking, swimming, exercises on the elliptical trainer and other gentle exercises. Do the exercise with moderate intensity. If you feel tired, reduce the load, if you feel that is already full of strength - increases.

Over time you can increase the intensity through interval training once a week to burn more calories. By the way, walking with a stroller, too, help you lose weight. When you do not just go and pushed a stroller, you spend 18-20% more calories. And if you climb up the hill, then spend even more.

Strength training

Strength training - an important part of your weight loss program, as well as recover from pregnancy and childbirth. They will help you strengthen your muscles, speed up metabolism and give the forces that are needed to take care of the baby.

As with other activities, start slowly and gradually, even if you do pre-pregnancy weight training. Remember that your body has not yet been recovered and requires careful treatment. Select sparing exercises that strengthen the muscles.

This may include the following exercises:

• Squat with a chair
• Lunges to support (on a wall or chair)
• Ups hips (lying on the floor with your legs on the ball or chair)
• Push-ups, focusing on their knees
• Ups body lying on his stomach
• Lifting dumbbells over your head

For each exercise - Start with one set of ten to fifteen repetitions, no weights or with minimum weight. Avoid exercises that cause pain or discomfort. Over time, you can add sets, increase the weight and try more challenging exercises.

If you keep up with it seems incredible it all, remember that the main thing - do not hurry up and not to complicate. Do as much exercise as you can, when you have time for it. The main thing - enjoy your new life with your child.

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