Update: October 2018
In the first days after childbirth every woman’s stomach is all addicted
from the mode of delivery is not very
attractive picture. Stretched tissue and skin along with fat
sediments can hang in the form of a slack belly or look at
5-6 months of pregnancy, but this is normal!
Gradually, everything will return to normal. Do not force events and
to start an active sport, not having managed to leave the hospital (see sharp
losing weight after childbirth is dangerous). Childbirth complex physiological
the process after which the body takes time to
We will provide safe and effective techniques, we will tell how
remove the belly after childbirth and when you can start classes (see
how to lose weight without harm to health).
Why the belly after childbirth does not return to the former
Growing fruit and amniotic fluid stretch the uterus. But uterus and
it itself grows with the course of pregnancy, as does fatty tissue.
Since the skin in women is more tensile and more elastic than in men,
and the belly grows gradually, the dermis adapts to change and
способна вернуться в прежнее state через 3-6 месяцев после
The fat that is deposited on the stomach and on the lower body in
whole (thighs, buttocks), is necessary for the formation and normal
flow of lactation. This means that even if a woman does not
is fed or is eating less after childbirth (for example,
after cesarean section, hunger is shown for 1-1.5 days),
milk will be fully nutritional and composition.
The abdominal wall is strongly stretched due to growth.
belly. In addition, the hypodynamic lifestyle of a pregnant woman (by
evidence or personal conviction) leads to the fact that the muscles
gradually atrophy, being replaced by fatty tissue.
Therefore, the birth of a child and the outflow of amniotic fluid
accompanied by an instant abdominal fall and return to his
добеременное state. how убрать живот после родов в домашних
When you can start active exercises for losing belly
and lateral after pregnancy?
This question is always individual and should be asked to the gynecologist.
Childbirth in all occur in different ways, possible complications and
comorbidities, therefore recommendations cannot be
- The initial recovery of the body, including a reduction
uterus, after uncomplicated vaginal delivery occurs during
- After uncomplicated cesarean section, this period is extended to 2
Of course, this does not mean that during these 1-2 months you need
lying on the sofa. Active walks with a stroller, proper nutrition,
day regimen play an important role in restoring physical
The most effective ways
From the first day after birth, you can start in a passive way.
приводить живот в норму, those. wear a postpartum bandage that
You can buy in a pharmacy or special medical stores,
supports the stomach, preventing the skin from further sagging and
stretch and also helps to reduce muscle tissue and
Среди painшого ассортимента бандажей, представленных лентами,
panties, bermudas, grace, skirt, it is important to choose the right
- Grace, in addition to supporting the abdomen, provides corrective
action on the figure and tightens the waist, hips and buttocks;
- Bandage shorts are optimal after cesarean section,
because they gently tighten the abdomen and fix the stitches;
- The tape is recommended after natural childbirth, because it
easy to use and allows you to measure the effects on the fabric,
которое увеличивается painшим натяжением ленты.
The size of the bandages, as a rule, is commensurate with the size of underwear.
With significant weight gain during pregnancy should be selected
бандаж на размер painше вашего. The bandage material must
allow air to pass through and absorb moisture, which is good
copes cotton and microfiber.
It is also necessary to observe the rules for using the bandage
indicated on the packaging. For example, panties are dressed in the supine position,
and the tape – standing. Usually the bandage is allowed to wear on the first day.
after delivery and use within 2-6 weeks. At night bandage
In addition to the main function, the bandage helps the young mother to take care
about the child, because it supports the stomach and back, reduces the load
на таз и делает малоощутимыми сокращения uterus.
Contraindications to the use of bandage:
- some types of surgical sutures after cesarean section;
- diseases of the urinary system, accompanied by
- gastrointestinal tract diseases;
- allergy to bandage fabric;
- skin diseases.
It is possible to begin exercises and breathing exercises through
3 weeks after delivery, provided that no complications
there is no postpartum period, mom feels well and has no
history of serious illness. Download press the usual way
the first 3-6 months after delivery is impossible.
You can start these classes after pain
contracted uterus ceases to bother with tension in the abdomen and
the main discharge stops (only lighter ones are allowed).
- At the press – the essence of exercises in the reduction and retention in
strained abdominal muscles. Only unlike
classic rocking presses are used softer
- Lying on the side, for example, while feeding, slowly retract
belly up to the maximum possible, hold for 3-5 seconds and slowly
relax. Begin with five repetitions, gradually bringing to
twenty. Recommended 2-3 approaches per day.
- Lie on your back, bending your knees. Crumble put on his stomach.
At the entrance to bulge the stomach, as if lifting the child up, you
выдохе – relax. Repeat 10-15 times. Child in this
exercise acts as a weighting. Do not forget
hold the baby with your hands!
- Lie on your back, bend your knees, actively tighten the muscles
belly and as if to press the lower back to the floor, without raising
sacrum. Hold the body in this position for 3-5 seconds, relax.
Repeat 10 times.
2-3 months after delivery, you can perform more complex
receptions. But, you should not swing the press out of habit, even if the belly
absolutely no pain and no discharge. The fact is that during
gestation diverges white line of the abdomen, consisting of
connective tissue. That she fully recovered,
It takes 6 to 12 months, and the swing of the press is classic
методом (поднятием торса) только способствует еще painшему
the divergence of the white line. And for pro-cooked women, it’s also
additional risk of seam divergence.
Exercises to remove the abdomen below should
master one by one. The entire complex should be performed immediately 1 time per
day, gradually increase the multiplicity to 3 times a day.
fast way to a taut tummy. Performed supine.
It should be imagined that the navel is a kind of elevator. Ground floor
– This is a completely relaxed belly, and the tenth – with the maximum
attracted to the spine of the abdomen. Now you need to make trips to
to the elevator: to the 10th on the exhale, at the very top hold your breath, to the 1st –
on the inhale.
- First, the elevator rises from 1st to 4th floor and down;
- Then from 1 to 4 – breath holding, we go further from 4 to 8 –
holding your breath and down;
- The last reception is from 1 to 10 floors and down.
- Make 10 approaches.
- Exercise to work out the press, buttocks, sides
torso, back and legs.
- Lie on the floor with an emphasis on elbow bent arms and toes.
We pull in the stomach, strain the buttocks and back, and retract the shoulders,
stretching the body from head to toe as a string.
- In this position, you should initially stay for 3-5 seconds,
gradually bringing the interval to 60 seconds.
- Make 10 approaches. Regular execution of the “Strap” allows
quickly remove the stomach in 10-14 days subject to regular
- Working through the press, buttocks and back of the thigh.
- Lie on the floor, legs bent at the knees. Smoothly raise your pelvis
up on the inhale, hold the body in that position for 3-5 seconds and
slowly return to the starting position as you exhale smoothly
dropping the body to the floor. When the body has touched the floor, the abdominal muscles should
be as drawn and stressed as much as possible.
- Do 10 repetitions.
Do not forget, что тазовое дно тоже нуждается во внимании: мышцы
perineum should alternately strain with retention in such
position 5-20 seconds and relax anytime you are
remember that. You can start training after
the seams on the perineum will heal completely (if any).
Bodyflex – это комплекс дыхательной гимнастики, включающий
elements of isotonic and isometric exercises. Whole complex
very easy to digest and not exhaust the body during
carrying out. Only 10-12 simple poses to be performed.
about 15 minutes every day, lead not only to a flat stomach,
but also in improving the well-being and functions of internal organs,
skin smoothing and other positive effects.
These are totally simple exercises that you can do.
houses. It’s enough to do yoga 15-20 minutes a day to
get slim. Yoga connoisseurs claim data
exercise allows you to lose exactly the weight that is
лишним для организма, не painше и не меньше.
Lie on the floor with your legs extended. Start doing deep
inhale, while lifting your right leg and lifting, bend it into
knee. Hold your breath, then firmly press your leg against the stomach.
Begin slowly to exhale, parallel to returning the leg to the original
position so that it sinks to the floor on completion of expiration.
The next approach is the left leg, then both legs. Repeat 12-15
Tilt to feet
Stand on the floor with legs apart to shoulder width, knees
straight lines. Take a deep breath, and as you exhale, bend down to your feet with
arms crossed behind his back. In the correct execution on completion
exhalation forehead touches the knees, however this requires training, therefore
just bend as far as possible.
Swinging to the sides
Sit on the floor, bend your legs at the knees and move them on the right
the side. Hands also clutch in the lock over his head. Take a deep breath and
begin to exhale slowly, swaying to the sides in time with the exhalation.
После выдоха ноги переместите на левую the side. Repeat 5-8 times a
How to remove the belly hoop
Under the hoop is meant hula hoop: weighted hoop, having
additional elements of active exposure, such as massage
rollers and balls. During the period of rotation and acceleration of the hula-hoop due to
own weight creates a significant burden on the fabric, forcing
the muscles contract and the fat splits.
Untrained people in the early days of using hula hoop can
even get subcutaneous hemorrhages. Young mothers can not
use weighted hoop for the first 6 months after
childbirth, especially for those who wish to remove the stomach after
cesarean section: high risk of seam divergence! Yes, and so
load on the white line of the abdomen in women after natural childbirth
может привести к еще painшему ее расхождению и формированию
ugly, divided in two by a vertical line of the abdomen.
6 months after giving birth, hula-hoop may become additional
element in the program to bring the body into shape, but it is in
belly it is not necessary to zealous – too strong
impact is not only fat and muscle, but also internal organs
On the Internet, a variety of wraps
propagated as an express solution that allows you to quickly remove
flabby belly. In addition, they do not require much effort on the part of
women and can be applied “between times” during the execution
Wraps хороши в комплексе, и их действительно можно делать
during sports activities. Splitting occurs during the procedure.
fat, toning the skin and saturation of the surface layers of the dermis
active ingredients. But rely only on this method for sure
For wrapping you need a wide food wrap and dry
Algae, which should be soaked in hot water (1 liter of water per
100 grams of seaweed) and insist 15 minutes. Distribute warm
Algae on the abdomen and sides, wrap a film of 30-60 over the top
Two hundred grams of blue clay mixed with warm water to
condition gruel, put the mixture on the stomach and side surfaces
тела, обмотать пленкой на 30-60 minutes
Lose weight after childbirth and remove the stomach will help rational
food that is not a diet in the full sense of the word. how
nursing mother, and woman, artificially feeding the child,
you can not severely restrict yourself in nutrients. In the first
case, the body will take the necessary nutrients for
education of high-grade milk, and very soon a young mother
will detect severe hair loss, poor condition of the skin and nails.
In addition, the nursing and any other mother needs strength and
energy to care for your baby around the clock. If to
depletion will be added to chronic sleep deprivation.
full maternal function and speech can not be.
Do not particularly listen to the older ones and think that milk
dwells only after mum is full. Yes, food
mothers should be complete, but milk production is directly dependent
from the activity of the sucking child and the frequency of his attachment to
Приведенные правила правильного питания painше предназначены для
nursing moms (see what you can eat nursing moms), but also non-nursing
moms can take them as a basis, as the best diet for
normal vital activity and weight.
Basic rules of nutrition
- To eat as many times a day as the main
feeding, but with the appearance of hunger (5-6 times).
- Mothers who do not breastfeed should eat 5-6 times a day,
those. little by little (portion 200 gr), but more often than usual.
- The minimum calorie daily diet is 2000 kcal.
Perhaps this figure will seem overpriced to someone, but do not forget
that the lion’s share of nutrients and calories goes into the milk.
- Considerably limit fatty foods and baked goods –
there is no benefit to them for either mother or child.
Products prohibited during breastfeeding
- Alcohol in any form – no comment.
- Smoked products. Contain carcinogens entering the milk and
lingering women that amid the imbalance
hormones are not good.
- Fried dishes: the most delicious and crisp is full
carcinogens and trans fats.
- Conservation. Any canned food, even homemade, contains
natural (vinegar, salt) or artificial preservatives
(all kinds of E), also penetrating the milk.
- Carbonated drinks and coffee. Adversely affect
- Strawberry, citrus and chocolate – this triad is most often
causes allergies in a child. Carefully enter the goat in the diet
milk, seafood, eggs, red vegetables and fruits, honey, nuts,
also included in the group of fairly strong allergens.
Products that should be in the diet of a young mother
- Non-greasy dairy products: cottage cheese, sour cream, yogurt, cheese
(enter a little, may cause allergies). Best of all
milk products heat treated: do
casseroles, souffles, cheesecakes. Liquid kefir loosens stools, and
yogurt – holds together, this should be considered.
- Low-fat meat: chicken breast, turkey, veal,
- Buckwheat, corn, oatmeal.
- Pasta, better as additives in soups.
- Vegetables: carrots, beets, pumpkins, zucchini, potatoes, green
salad, dill cucumbers.
- Fruits: pears, plums, apples, currants, gooseberries.
- Water – about one and a half to two liters per day, including soups,
Why is the first 3 months after birth recommended to adhere
Freed from food allergens, the diet is beneficial for both mom and
to kid. The young mother’s hormonal background is recovering.
gradually, and in connection with a weakened immune system after pregnancy
and childbirth the body may inadequately perceive those products
previously tolerated well. A child up to 3 months especially
susceptible to allergens because the digestive and enzyme
systems are still imperfect. It is at this age that kids get
familiar diathesis and suffer from colic.
how быстро получится вернуть былую форму?
According to statistics, about a third of women manage to do this for
3-6 months (we will not be equal to the stars of show business, which
work with personal trainers, and children bring up nannies). Still
thirds of women will need from 6 to 12 months, the rest
young moms get in shape only 12-18 months after
These dates are conditional and directly depend on perseverance and
perseverance in achieving the goal, as well as hormonal levels.
Harder in this regard is nursing, whose body does not
rushing to part with accumulated fat and splits off calories
stock at the earliest opportunity.
The main thing is to work daily on your body, but not until you drop, but
comparing internal sensations and load, as well as correctly and
eat rationally, excluding hungry syncope and food “for
Автор: врач-гигиенист, эпидемиолог