Exercises for Week 6 and then

Exercises for first six weeks after baby (January 2019).

Anonim

about six weeks after birth you can add the following motions to your list for the regression gymnastics. You need a pair of dumbbells: 1, 5 kg to 2, 5 kg (available in good sports shops). To increase the level of difficulty, repeat the exercises more often or use heavier dumbbells.

Warm up before each workout: March on the spot for five minutes, or walk in fast steps for five minutes. Roll your shoulders and pull your shoulders up and drop again. Then stretch. Hold each stretch eight to ten seconds.

Abdominal Exercise ""Leg Slide""

  • Lean your back on the floor and pull your legs so that your knees are bent.
  • Tighten the abdominal muscles and press your cross against the floor as you exhale.
  • Push the legs away from the body and continue to tense the abdominal muscles to keep the cross flat on the floor.
  • When your cross lifts off the ground, pull your legs back to the starting position - continue tensing your abdominal muscles. Repeat the exercise eight to ten times.
Pay attention to your breathing during this exercise. Remember to tense your abdominal muscles and push your cross to the floor before stretching your legs slowly. The stronger your abdominal muscles become, the farther you can stretch your legs without your back lifting off the floor.

Dumbbell Exercise 1 ""Rowing""

  • Sit on a chair edge, legs bent, feet flat on the floor. Next to each foot is a dumbbell.
  • Bend forward with your rib cage close to your thighs. Keep your back straight.
  • Take a dumbbell in each hand, your arms are now hanging straight down, palms facing each other.
  • Raise your elbows to the level of your shoulders so that your hands are beside your knees. Move hands and dumbbells back to the floor. Repeat this exercise eight to ten times.

Dumbbell exercise 2 ""Return flight""

  • Sit on a chair edge with a dumbbell in each hand. Her legs are bent and her feet are flat on the floor.
  • Squeeze the shoulder blades together and raise your elbows sideways to shoulder height.
  • Return your arms to the starting position. Repeat this exercise eight to ten times.
Remember to breathe well and tense your abs as you lift the dumbbells. These exercises should not cause joint pain.Remember that your joints are still affected by hormonal changes during pregnancy. Pay attention to a good technique and reduce the weights if you feel unwell.

Situps - Advanced Exercises

Once you have had your follow-up about six weeks after giving birth and always assuming that the distance between your abdominal muscles is no more than two fingers wide (see also ""Is My Body Ready Again? "") - you can start with advanced abdominal exercises. It's easy to tell when you can do it: If you can easily do at least 16 repetitions of the basic abdominal and shoulder muscle exercise without getting tired.
  • Lie on your back and angle your legs. Your feet are flat on the floor, your hands are on the chest.
  • Breathe in. As you exhale, tense your abdominal muscles and lift your head and shoulders off the floor.
  • Make sure your chin stays at the same angle to the rib cage throughout the exercise. Do not drop your head back or pull your chin too close to the chest.
  • Raise your head and shoulders only as high as you feel comfortable. Then you go back to the starting position. If your abdominal muscles initially bulge outward, do not lift your head and shoulders as far as possible, trying to keep your stomach as flat as possible.
  • Repeat this exercise eight to ten times.
Once you easily master this exercise, you can put your hands next to your ears. Keeping your arms sideways - and not over your chest - increases the weight that lifts you off the floor and requires your abdominal muscles. The exercise will be harder. But do not get worked out by starting too early.

Oblique Abdominal Muscle Exercise

It is very important that you do not start with abdominal muscle exercises before the gap between your abdominal muscles is less than two fingers wide or less (see also ""Is My Body ready again? "").
  • Lie on your back, angle your legs, your feet are flat on the floor, your right hand is on your stomach, your left hand is on the floor.
  • Breathe in. As you exhale, tense your abdominal muscles and lift your head and shoulders off the floor. While doing so, guide your right hand to the outside of your left knee.
  • Make sure your chin stays at the same angle to the rib cage throughout the exercise. Do not drop your head back or pull your chin too close to the chest.
  • Raise your head and shoulders only as high as you feel comfortable. Then you go back to the starting position. If your abdominal muscles initially bulge outward, do not lift your head and shoulders as far as possible, trying to keep your stomach as flat as possible.
  • Repeat this exercise eight to ten times - and then the same exercise for the other side only.

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