10 exercises you can do in the first month after giving birth

Some newly minted mothers will say that they started playing sports literally a couple of days after giving birth. Other participants in the “mom” forums will advise you to forget about physical activity for the next six months. However, experts say that recovery can begin in the very first days after the baby is born. The main thing is to do it wisely!

Fitness guru Yana Lyakhova tells about what exercises can be performed in the first month after childbirth.

DDX Fitness Group Program Coordinator.

Walking

You can tighten your muscles during normal walks with your child. Use this time to get a feel for your body. Try walking every day, even if it only takes 10 minutes or so. If you decide to train in the gym, you should pay attention to the new Skill Athletic format from Technogym, which develops strength, endurance and speed.

Vacuum

This breathing exercise relieves excessive stress on the spine and improves posture. To do the exercise correctly, you need to exhale and hold your breath as much as possible. At this point, pull in your stomach. In this case, the abdominal muscles need to make a movement, as if you want to raise the internal organs up a little. When the abdomen is pulled in, stay in this state for as long as you can. The vacuum strengthens the transverse muscles that support the internal organs, reduces the volume of the abdomen and enriches all tissues and organs with oxygen. Please note that this exercise is contraindicated for diastasis (divergence of the abdominal muscles).

Gluteal bridge

This exercise loads the gluteus muscles and hamstrings. It, in contrast to the vacuum, is indicated for diastasis. Lying on your back, place your arms at your sides and with your feet fully resting on the floor. Pull in your stomach and lift your buttocks off the floor. Then lower yourself down and touch the floor with your lower back, then rise back to the previous position. Breathe deeply all the time and focus on keeping your abs tight. Watch your speed and working amplitude as you exercise.

Planck

The plank after childbirth quickly returns to its previous shape when performed regularly. Exercise affects all muscle groups, giving the body relief and elasticity. During training, the skin becomes elastic and stretch marks are less pronounced. The appearance of cellulite is also reduced.

Squat

These exercises are aimed at strengthening the muscles that allow you to tighten and build your lower body. They primarily engage the muscles of the thighs and buttocks. Squats should be performed while standing straight, legs apart slightly wider than shoulders, socks should be turned outward, and arms folded in front of you. Inhale, pull your hips back as if you want to sit in a chair, and do a squat until your thighs are parallel to the floor. On the way out, get out of the squat, contracting your glutes and front of your thighs. 

Push-ups from the wall

So that after lactation the breast does not lose its shape, it is recommended to start working on the pectoral muscles from the first days after childbirth. In addition to tightening the chest, the exercise allows you to reduce the volume of the arms and tighten the skin sagging on them.

Wings

The exercise is performed while sitting on your knees. The buttocks are on the heels. Lean forward and rest your forehead on the roller. You can use a rolled towel as it. Place your hands at your sides along the body, palms down. Then, lifting them off the floor, bring the shoulder blades together. At the same time, try not to spread your hands, but keep them parallel to each other. Hold the position for a few seconds and lower your arms. In this way, you train the muscles of the shoulders and upper back.

Foot slip

This exercise works the muscles of the legs and buttocks, and also helps to get rid of diastasis. While lying on your back, keep your arms at your sides and your feet on the floor. Bend one leg and gradually push it forward, while keeping your back pressed to the floor and your stomach drawn in. Once your leg is extended, gently return your heel to its original position and alternate between your legs. Repeat this exercise at a calm pace.

Belly dance

Of course, in the first month after giving birth, you should not engage in sports and active types of dances. Belly dancing can help tighten sagging skin and reduce cellulite. It gives soft loads and is aimed at problem areas of the abdomen and thighs. Also, this type of dance has a beneficial effect on the joints and muscles of the pelvis.

Pilates

Pilates is a series of exercises designed to strengthen muscles, improve their elasticity and increase joint mobility. Muscle work is done with extreme concentration and deep breathing. Exercise should be done gently and smoothly. This type of fitness allows you to work out the so-called center muscles. They hold the fetus during pregnancy, participate in the process of childbirth and are responsible for the health of the pelvic floor organs. The main thing in Pilates is not the quantity of exercises, but the quality of their performance. With regular exercise, young mothers can regain their former posture and get rid of the postpartum folds on the hips and abdomen.

Depending on the types of childbirth, the exercise programs and techniques, as well as the permissible loads for young mothers, will differ, so you can start classes only after consulting a doctor. But even if you are allowed to exercise, you need to remember that physical activity should be increased gradually and be enjoyable.