Most women during pregnancy gain from 5 to 20 kg of excess weight. Of course, everyone would like to come to form as quickly as possible. Sport after childbirth is allowed to women, whose delivery without complications. In other cases, doctors recommend some time to refrain from heavy loads.
Sports after childbirth: when to start?
The recovery period after gestation and the birth of a child is different for everyone. You yourself will feel, whether on additional loads besides walking with the child and house affairs. If your body is not yet strong, besides, you are not ready morally to physical stress, sports after childbirth can further injure the body. In some cases this leads to aggravation of postpartum depression .
You can independently evaluate your capabilities by conducting a small test. Lay down on the floor, bend your knees and try to lift the body of the body as if you were pumping a press. It is not necessary to perform the exercise in full - when you lift yourself up slightly, swipe your arm over the stomach: if the distance between the muscles of the press is less than 3 cm, you can start the exercises. Otherwise, you are not yet physically loaded.
What sports can I do after childbirth?
Specialists are allowed to do morning exercises in the first days after childbirth. For more complex exercises, you can go only with the permission of the gynecologist and in the event that you yourself feel that you can exercise without much stress.
It is important to understand not only when you can start playing sports after giving birth, but also how to do it correctly. It is necessary to perform gymnastics regularly and gradually increase the load. The first time will be enough 5-10 exercises, after 1-2 weeks, when you feel that the body has grown stronger. Start with light exercises: squats, slopes, walking on the spot.
A few recommendations
During lactation for sports, you need to purchase a supporting bra, with which you can prevent stretching of the skin and the appearance of striae. When doing the exercises, be careful not to make sharp and too heavy movements. Particular attention should be paid to the muscles of the press, since this part of the body needs strengthening. And remember that the result can only be achieved with regular training and proper diet.