After the birth of a baby, many women dream of how to quickly get back into shape. If certain rules are observed, this is not difficult and does not affect the possibility of breastfeeding. So today we will talk about gymnastics after the birth of Cindy Crawford and consider several exercises.
Gymnastics after childbirth for weight loss
The "new dimension" is a revolutionary program developed by the famous model of Cindy Crawford. This technique allows you to recover gently, easily and as quickly as possible after birth and get a wonderful figure.
Exercises are aimed at strengthening the main groups of muscles - arms, legs, back, abdomen. Starting with just 10 minutes a day, you will gradually come to full-time hours of training. This will help to lose weight and pull up the silhouette. Restoring the figure after childbirth is extremely difficult and delicate task, so the exercises should be as comfortable and safe as possible.
It is very important to correctly dose the load, so that it does not affect the possibility of breastfeeding the baby. This program allows you to gradually accustom the body to exercise, which reduces the risk of losing milk to a minimum. On the contrary, moderate exercise in combination with outdoor exercise improves blood circulation and metabolism.
Exercises to restore a shape
Most exercises are performed lying, very smoothly, there should be no sudden movements. This allows you to control the degree of stress and prevent injuries.
- Starting position: lying on the back, legs bent at the knees, hands along the trunk. On exhalation, raise the pelvis to get a straight line. On the inspiration to descend. Repeat 10-12 times. This exercise strengthens the buttocks, the muscles of the press and the lumbar spine.
- Starting position: lying on the back, legs bent at the knees, knees together, feet on the floor. Hands along the trunk, palms on the floor. Slowly raise one leg, straightening it in the knee, pulling the toe on yourself. Repeat the movement of the foot 10-12 times, lower the leg to its starting position, repeat the other foot. This exercise gives a load on the lumbar spine, calf muscles, stretches the back of the thigh.
- Starting position: sitting, legs crossed in front of you ("lotus pose"). Put your hands on your stomach, near the navel. Take a deep breath. It is necessary that the air penetrate into the lower parts of the lungs, so imagine that you are breathing your back. With the correct execution of the exercise, you will feel that the hands slightly change their position, slightly parting in the sides. Make 3 such breaths. After this, move the palms to the ribs and make 3 deep slow inhalations in the middle of the abdomen. You should feel how the ribs expand when the air fills the lungs. The final stage of the exercise - hands to put freely on his knees, head slightly toss back. To inhale the upper part of the lungs - you will feel how the chest rises. After the end of the exercise, the whole complex should be repeated 3 times. This exercise is very easy and takes quite a bit of time. Meanwhile, the therapeutic effect of his stunning. The muscles of the press and back are strengthened, the blood is enriched with oxygen. The blood circulation increases, stagnant phenomena in the body are eliminated.
- Starting position: on all fours, palms rest on the floor, knees slightly apart. The back is straight. On the inhalation, slowly as much as possible to bend the back in the lower back, raise the head and slightly throw back. On an exhalation to round a back, as though pushing out all air from lungs, the maximum to press a chin to a breast. Repeat the exercise 3-5 times. It helps to improve blood circulation, oxygenates the blood, strengthens the muscles of the press, arms and back.
These exercises are the best options for gymnastics after giving birth to the abdomen. It is necessary to realize that extreme loads to young mothers are contraindicated, so static, slow exercises, borrowed from yoga will allow you to return to the form as quickly and comfortably as possible.