Abdominal exercises after pregnancy: rules for performing

After giving birth, many mothers are in a hurry to get back into sports and return their bodies to their former state. Most people actively start doing abdominal exercises to tighten their stomach as soon as possible. However, it is important to remember that after pregnancy, the body needs time to recover, so it is important to start exercising gradually and with the advice of a doctor.

The first sessions should be light and short, with a gradual increase in duration and intensity. It is important not to overload yourself and listen to your body. If you experience any pain or discomfort, you should stop and consult a doctor. The most effective sports for new mothers are yoga, swimming, walking, and fitness. They help develop muscles and the cardiovascular system, improve flexibility, and reduce stress.

When it comes to working on the press itself, you have to be very careful. Restoring abdominal muscles takes time and patience, so you should start with light exercises and gradually increase their intensity.

Here are some “correct” abdominal exercises from Ukrainian fitness blogger Tanya Fedorishcheva (Tanya TGM):

Instead of classic overhead curls, it is recommended to perform the exercise in a different position. Namely, get down on all fours. Leaning on straightened arms, lift the legs bent at the knees off the floor. We rest on our toes. We do it slowly and carefully.
Forget about the “bike” exercise for a while. Instead, lie down on your back, knees raised up, and alternately lower your right and left legs. Keep your hands under your buttocks.
Instead of the usual plank, we do another exercise, namely, we rest our hands on the floor and stretch our body into a straight line, while tightening our stomach and buttocks.
To work out the oblique muscles of the abs, it is better to do this exercise. Lie on your side with your knees bent. One arm, bent at the elbow, rests on the floor, while the other is at his waist. Raise and lower the pelvis.
In the next exercise, you should lie on the floor, stretch your arms up, and bend your knees. Straighten your right leg, lower your left arm, and vice versa. We do all the exercises according to the standard. 3-4 sets of 10-15 times.

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A post by Tanya Fedorishcheva (@tanyatgym)