Train with your baby to recover after delivery with these 10 exercises
It is completely normal that after pregnancy your body undergoes some changes and you ask yourself again and again: "How long will it take to recover my figure?". And, returning to a training routine or starting postpartum recovery exercises is one of the most common concerns in most women who have just given birth.
Needless to say, every woman is a world, but all must wait a reasonable time until they recover from childbirth. Some doctors recommend that, in case it has been given birth without complications, physical activity is recovered between four and six weeks after having the child.
If it is a cesarean delivery, it is advisable to wait between eight and 10 weeks. In addition, special care must be taken not to force the abdominal and pelvic area, the most sensitive after giving birth.
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Your body should return to normal weight between five months and one year after the baby is born, as long as the proper exercises are performed or you resume your training routine along with a balanced diet.
These 10 exercises will help you recover the figure little by little and effectively, even with the help of your baby. You can do them with rest intervals between sets of 45 to 60 seconds. Are you ready?
Do not forget to start practicing them gradually!
1. Baby lifting
Hold the baby with the arms at chest height and raise it progressively until it is above the shoulders.
Hold your baby near or away from the chest.
Open your legs slightly to achieve a width greater than your shoulders and flex your knees to approximately 90 degrees. Keep your back straight and ensure that the knee does not exceed the tip of the foot.
Separate your feet with a width slightly greater than your hips, go one step forward and do the lunge. Keep your back straight, ensure that the knee of the front leg does not exceed the tip of the foot and flexes the knee of the back leg.
4. I suppose
Lie on your back and hold the baby on your chest with your arms folded.
Raise your arms raising the baby and shrink them again.
5. Buttock Bridge
Lie on your back with your legs hunched, take the baby by the armpits and place it on top of your legs.
Elevate the pelvis with strength in the heels, tightening the buttocks and contracting the abdomen.
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With your hands and knees resting on the floor and the baby lying between your hands, stretch one leg and the opposite arm parallel to the floor and hold the position for 5 seconds.
Repeat with the opposite leg and arm.
Lie on your stomach, with your feet shoulder width apart, your legs straight, your back straight and your elbows aligned with your shoulders and flexed at 90 degrees.
The baby stays in your arms so you can interact with him.
The exercise begins at an initial level, resting the knees on the floor. Then, perform 1 to 2 series of iron, maintaining the position between 15 to 30 seconds with a pause of 10 seconds.
8. Dynamic iron
Put your hands on the floor and keep the baby in your arms.
With the tips of the feet supported, alternately advance each knee to the outside of the elbow on the same side.
Rest your hands on the floor with a separation greater than the alignment of the shoulders. Descend as far as you can, keeping the baby in your arms and back straight.
On an initial level, support your knees on the floor. Take advantage of each descent to give it a kiss!
10. Upper back
Sitting on the floor with your knees up and your baby resting on your legs, hold as long as possible with your feet elevated.
Of course, all these exercises must be accompanied by good nutrition and adequate hydration to be healthy and complete a good recovery. With desire, perseverance and a little effort, it is possible.
And you, do you dare to exercise with your baby?
Important: It should be clarified that Bioguia does not give medical advice or prescribe the use of techniques as a form of treatment for physical or mental problems without the advice of a doctor, directly or indirectly. In the case of applying for this purpose some information on this site, Bioguia does not assume responsibility for those acts. The intention of the site is only to offer general information to help in the search for personal growth and development.