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Exercises for a flat stomach can be done 6-8 weeks after natural childbirth and 12 weeks after caesarean section. See which post-pregnancy exercises are most effective.
Abdominal musclesduringpregnancyare stretched and weakened, so it is worth taking special care of this part of the body after giving birth.Theexercises that we present strengthen the 3 abdominal muscle groups: the rectus abdominis, oblique muscles and the transverse muscle. The first gentle exercises can be done 2-3 days after giving birth and a week after caesarean section. How often and for how long? It depends on how you feel. At the beginning, exercise for 10 minutes a day, gradually increasing to 20 minutes a day.
You won't fit your pre-pregnancy clothes for some time after giving birth. This is normal because there are two reasons. First of all, the uterus is still greatly enlarged - it will shrink, but this process may take up to 6 weeks. Secondly, there are regular lumps of fat on your stomach, the effect of the excess calories you have absorbed during pregnancy. So you will return to your figure no sooner than 2-3 months after the birth of your baby.
Proper skin care, breastfeeding (when the baby sucks, fat tissue burns) and, above all, gymnastics will help you.
Post-pregnancy exercise rules
You will achieve the best results when you train systematically for several months. Therefore, in addition to exercises for the time of puerperium, we also offer you abdominal muscle training for the following months.
Remember! Before you start exercising, warm up for about 5 minutes. March on the spot, raise your knees high, backtrack with your hips and shoulders.
See the gallery with exercises right after childbirth, postpartum and a set of advanced exercises, developed by Katarzyna Sempolska, author of the program "Active 9 months".
How to drop your belly after giving birth
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