How to recover the abdomen after childbirth

Many new mothers think that it will only take about 6 weeks to get back to the figure they had before they got pregnant, but the reality is that women take much longer to recover, and some even do not quite. At least a year is needed to fully recover and as long as women do their part to regain their abdomen and their figure after childbirth.

Some women gain what is strictly necessary when they are pregnant, but others gain much more weight than recommended, something that can make it much more difficult for them to recover and feel physically well again after delivery.

It is necessary to bear in mind that the muscles that used to be abdominal are pulled and stretched, so the shape they had remains a vague memory. The first sign of a lack of strength in your abs is when your back starts to hurt more than necessary. When your abdominal muscles are not supporting you, your back works much harder to keep your torso upright

HOW PREGNANCY AFFECTS THE ABDOMEN

When you think of the abdomen you may think of the abs, but the abdomen makes up all the muscles that encompass each other, including the back and hips. If you’ve already had your baby, you probably know that pregnancy wreaks havoc on these areas of the body . Between stretched and weakened abdominal muscles, overwork bearing the extra weight, and slightly unstable hips … you may notice how your body is no longer what it was. This does not mean that your strength is gone forever, but it is necessary to create the intra-abdominal pressure necessary to harden and keep your torso upright when it is now difficult for you.

But now is the time to get back to work on your body and get good results that make you feel good. Remember that it is essential that you feel good and that you do not have any type of pain before starting to exercise. In addition, you will have to go to your doctor to give you the go ahead and to tell you if you have recovered correctly from childbirth and that you can now exercise safely.

WILLPOWER

In order for a woman to have a good recovery after childbirth, she must have enough willpower. As in everything, if you want to regain your figure, you must take into account the type of diet that is carried out so as not to eat more calories than necessary.

As in pregnancy, it is necessary to maintain a balanced diet so that there is no lack of nutrients of any kind, but taking into account the calories and the type of diet. A diet based on vegetables, fruits and vegetables will always be a good option to maintain a healthy weight and avoid gaining extra kilos. Added sugars, fried foods, saturated fats, and unhealthy food will need to be buried daily. If you are breastfeeding your baby, you need to pay attention to what you eat so that your milk contains all the nutrients your baby needs to be able to be well fed.

WHAT EXERCISES CAN YOU START WITH

The most important exercises in the first days after giving birth to your baby are pelvic floor exercises , hypopressives are also becoming fashionable. You should start with them as soon as possible since strengthening the base of the pelvis will help protect against urine leakage, but hypopressive exercises can wait until at least six weeks have passed for your internal organs to have had time to return to your site.

Pelvic floor exercises will help your perineum and vagina to heal more quickly because they improve circulation in the area, it will help reduce swelling and bruising. Even if you think that these exercises have nothing to do with the abdomen, it is more important than you imagine because that way you will not feel uncomfortable, or bloated or have problems with urine leakage when you are doing other types of exercises.

EXERCISES FOR POSTPARTUM

In addition to hypopressive breathing and belly movement exercises, it is necessary to be able to combine them with other exercises that will help you strengthen your muscles, something that together with a good balanced diet and an active life (no sedentary lifestyle), will help you abdomen is soon in good condition.

HYPOPRESSIVE EXERCISES

In hypopressive exercises you should have a good posture (better lying down) and imagine that you want to put a lot of gut and stretch as much as possible to look good in a photograph. You will have to do this along with breathing (tense and loosen the abdomen), and do it as many times as you want. Although it is necessary for a professional to guide you the first few times so that you can learn how exactly you should put your belly in each movement.

PELVIC TILT EXERCISE

This movement can be done a week after having a vaginal delivery, although if you have had a cesarean section it is better to wait 10 weeks. Lie on your back with your knees bent and a pillow under your hips, put your feet flat and your arms side by side. Inhale and exhale. Tighten your abdominal muscles and lower your pelvis by squeezing your glutes as if you were doing Kegel exercises. Hold 5 seconds and release. Do 10 reps. You can improve abdominal strength.

These are just some examples of exercises you can do, but today you have many online gyms where you can do exercises for women who have given birth from home. So you can maintain your figure by training with professionals from the living room of your home and without neglecting your baby at any time. Remember that exercise is necessary to keep your abdominal muscles in shape, that a balanced diet is important and above all, that you should not start doing these exercises if you do not feel really fit to perform them.