Contraindications
It goes without saying that new mothers are interested in the question “how to restore abs after childbirth.” However, it is worth considering the other side of the issue - in what situations should you postpone training.
For example, there is a whole list of contraindications, which include:
- Scars on the walls of the uterus;
- Internal damage;
- Bloody discharge;
- Inflammatory processes;
- Diseases of the pelvic organs.
Until all negative factors are treated and eliminated, starting classes is strictly prohibited.
A set of proper abdominal exercises
What is meant by proper exercise? In a specific situation, this is a whole set of exercises, competently and carefully thought out from beginning to end.
- Any workout begins with a warm-up. Do not spare time and effort at this seemingly insignificant stage. Very often, the beginning sets the rhythm for the entire process, since it is during the warm-up that all muscle groups warm up. You can start with bending, swinging or jumping.
- Breathing exercises. Do not neglect this exercise, especially if you have had the unfortunate experience of experiencing the consequences of diastasis. Gymnastics is done either lying down or sitting. When inhaling, it is important that the air is directed into the peritoneum, and when exiting, it is pushed out by the abdominal muscles.
- Plank. A very effective and useful exercise. It does not require long execution from the performer. On the contrary, beginners should stay in the stance for no more than 10-15 seconds at first. After the first week, the time can be gradually increased.
- All types of twists: straight, oblique, reverse.
IMPORTANT! The first workouts should last no more than 15 minutes.
What is the essence of the application?
According to Anton, the application is quite convenient. If you want to pump up your abs, then you don’t have to create a program yourself, look for different exercises for the core, and combine them. Every day is already scheduled in the application. Of course, the number of exercises increases with each new day.
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The application pursues several goals at once: remove belly fat, get rock-hard abs and six-packs. The user can choose any one.
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Recommendations for starting training
Of course, in addition to contraindications, there are also a number of tips that are intended for those women who have gone through a full recovery period and are now ready to begin restoring their former forms.
- Firstly, the main rule is moderation and gradualism in everything. Without proper preparation and the permission of the attending physician, you cannot begin long, hellish workouts in an attempt to achieve the desired result as quickly as possible.
- Secondly, calculate the load correctly. When recovering your abdominal muscles after childbirth, what matters is not how many crunches you do. Another thing is important: how well it is done and how regularly.
- Thirdly, you need to start with some light warm-up exercises. For example, a few yoga asanas will not be superfluous.
Try breathing exercises. Work on expanding the diaphragm, which in turn will have a beneficial effect on returning muscle tone.
