 As usual most of the stretches are on a place that after birth is not very like to what it used to be before. It is belly. And no wonder – fat interlaying is increased and muscles are stretched. And you will hardly remove belly by going on a diet: weight will lower but belly still will stick out. So you have to start working with abs.
By the way, nature is on our side – abs contract by themselves even without special load in several weeks after birth. So don’t worry having looked into mirror for the first time after birth - everything is to change soon. I'll remind you that you can't work out right after birth, wait for a couple of months, during this time you can support muscles by wearing pre-birth bandage for couple of hours during a day. And when these 60 days have expired start working with belly and waist. Abs consists of several segments and each of them is to be trained. Lower segment is strengthened by moving legs with body stable. On the contrary, upper segment is trained by working with body with legs still. If you work with legs and body at the same time you train oblique abdominal muscles that are very important for the waist. Watch your breath and keep abs tense during exercises. Draw in belly when breathing out and relax it as much as possible, blowing as you've swallowed a balloon when breathing. By the way, such type of breathing is a wonderful exercise for abs by itself, helping to loose fat and not to develop muscles. Relax and strain belly as much as possible with every breath. Do this exercise as much as you can for you can do it everywhere not only at home on the floor. And of course different abs exercises: lying position, knees bent, heels parallel to floor (another version: knees at right angles, ankles lie on elevation, hands under head), lift head and chest when breathing out, watching for main load fall on chest for head not to pull the whole body. 2 sets in tens. initial position is the same, but try to reach left knee with right elbow when lifting, next lifting – right knee with left elbow. 2 sets 15 times each. initial position – lying. Hands are under head on floor. Legs lift 30 degrees up and stay in that position as long as possible, then SLOWLY lower. 2 sets in tens. initial position is like in previous exercise. Try to write figures or letters with legs with maximum amplitude. Cindy Crawford exercise: initial position – lying, hands over head, parallel to body, lift completely little by little, sit and stoop forward, then slowly lie down. Don't flop. 2 sets in tens. Jennyfer Lopez exercise: initial position – sitting cross-legged. Hands over head, linked on neck. Turn all body right-left, slowly increasing angle. 2 sets 15 times each. This exercises shapes waist very good.
If you have become bored with all these sets and repeats, take bicycle or running which strengthens all muscle groups. Usual hula hoop or rotating disk perfectly shapes waist very fast. But the best is belly dance. Belly dance – is a unique in its body impact thing – it strengthens and works out such deep abs and pelvis muscles which are inaccessible when doing aerobics for example. By the way, belly dance normalizes blood circulation in belly lower segment, which is not the least of the factors for women, especially for having given birth ones. And waist will be very thin, and body will be flexible. |
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