One of the problems of women after pregnancy remains diastasis. It's about the divergence of the abdominal muscles along the central line. After birth, these muscles can not connect themselves. Therefore, when women simply pump the press, they notice that on the stomach there is still an oblong bulge.
New York specialist Julia Tyler has developed a special set of exercises for the press, which will help you regain a slim figure.
After six weeks, you can start training, if you had a natural birth without complications. In case you were Caesarean, then take a little time off and proceed to the loads in 10-12 weeks.
To check for diastase, you should check yourself. This can be done as follows:
- we lay on our backs and bend our knees, leaning our feet to the floor;
- lift the head and with your fingertips, feel the middle of your abdomen from the top down or from the bottom up;
- there is diastasis, if you find a groove between two straight muscles of the abdomen.
The following exercises can be performed without diastase, they perfectly help to remove the stomach and pump up the press. Just note: if you have diastase, then during training wear a special tightening bandage. You do not have to buy it yourself, you can make it yourself from a strip of dense fabric or towel about 150-160 cm long and about 15-25 cm wide.
The following two exercises "Lift" and "Contractions" can be performed right after delivery .
We sit down on the floor, We cross our legs and lean our backs on a hard cushion or ottoman. Shoulders should be on the same line with the pelvis, the back should be straightened. We represent ourselves in the form of an elevator, which rises and falls on the lower floors. We put both hands on our stomachs and breathed in, imagining that the abdominal muscles descend to the "first floor". Further exhale, imagining that the elevator rose to the "fifth floor." Then we stay in this position for 30 seconds. Exercise is repeated several times.
We sit on the floor, cross our legs and lean our backs on a hard cushion or ottoman. Shoulders should be on the same line with the pelvis, the back should be straightened. We put one hand under the thigh, and the second - below the navel. Having lowered the muscular "elevator" to the "first floor", on exhalation we lift the lift to the "third floor". Do not forget about the straight shoulders. Next, raise the "elevator" to an imaginary "fifth floor", and consider the floors out loud. In this position, it is necessary to strain the press as much as possible, keeping the lift raised. Then you should return the "elevator" to the "third floor" and repeat the exercise again.
"Cuts" in the standing position
We are getting straight, the legs are slightly bent at the knees. Hands put on the thighs just above the knees, the weight of the torso is slightly transferred to the palm of your hand. The buttocks are fed back so that the back is straight from the buttocks and to the neck. Further we sigh, and on an exhalter we involve the stomach as much as possible. At the same time, the hips are forwarded so that the coccyx "looks" at the floor. In this position, we linger for five seconds, then the buttocks are slowly retracted so that the back becomes straight again. We repeat this exercise 10-12 times.
Exercise for stretching the waist
Laying on your back, put your hands along the body with the palms facing down. We bend the legs in the knees, put the heels firmly on the floor, while pressing them to the buttocks. Then we pull the belly into ourselves and, without taking our feet off the floor, we lower our knees to the side, and our head is turned to the side opposite to the knees. In this position we linger, counting up to 50 in the mind. Still keeping the belly drawn, knees turn to the other side, at the same time we turn our head.
During the exercise, you need to breathe properly. Follow the recommendations of Julia Tyler, and the press will quickly return to normal, will become elastic, as before pregnancy.