Exercises for the abdomen and chest can reduce the appearance of stretch marks after pregnancy. Regular activity improves circulation in the areas affected by stretch marks, and thus tightens and firms the skin. Meet a set of 10 exercises that will help you smooth stretch marks on your stomach and breasts, and improve skin firmness and increase its elasticity.
Stretch marks on the stomach and breastsis a common problem of young mothers. However, you can improve their appearance withexercise .Exerciseincreases blood circulation in all layers of the skin and therefore makes it better supplied with oxygen and nutrients needed for regeneration. As a result, the abdomen covered with stretch marks becomes harder and firmer, and the scars appear shallower and less visible. The appearance of the bust also improves - strengthening the muscles of the chest makes the breasts rise and optically enlarge.
The following exercises are not only intended for women after pregnancy - they can also be successfully used by people whose skin has stretched excessively, e.g. as a result of sudden weight gain. In this case, strengthening the abdominal and chest muscles will also translate into improved skin tension and elasticity.
Before starting the exercises, allocate 5-10 minutes for a general warm-up (e.g. jogging in place, rompers, arm and hip circles, bends).
Exercises for stretch marks on the stomach
Spinning the hoop
Enter the hula hoops and place them at waist height. Make a little step, bend your legs slightly at the knees and pull in your stomach. Place the hoop on one side and make the wheel move by rolling your hips. If the hula hoop drops below the hips during your first attempts, don't give up and start over - after a few times you will gain practice. Exercise with the hula hoop for 4-5 minutes. Change the direction of shooting halfway through the time.
Standing crunches
Stand up straight, pinch your shoulder blades together and pull your stomach in. As you exhale, bend your left knee and lift it obliquely towards your right shoulder. Once it is at waist level, touch your knee with your right elbow. Inhale, lower one leg, lift the other leg the same way, and touch the knee with the opposite elbow. Repeat the exercise alternately at a fairly quick, rhythmic pace. Remember to keep your back straight and your stomach tight at all times.Do a total of 20 repetitions (10 on each side).
Spring
Lie on your back, straighten your arms, and place your sides along your body. Raise your legs perpendicular to the floor. Without taking your hands off the ground, lift your hips a few centimeters off the ground. Make a springy motion with your legs up and down (they may be slightly bent). Do not lower your hips all the way down, they should be slightly raised off the ground at all times. Repeat the exercise 15 times.
Jackknives
Lie on your back, straighten your arms, and stretch your arms backward so that they form an extension of your torso. Straighten your legs and lift a few centimeters off the ground. At the same time, make a short cut by lifting the shoulders off the floor and bending your knees to a right angle. The arms are to be stretched forward and in contact with the knees when they are clenched. Then put your torso on the floor again, stretch your arms back and straighten your legs. Remember not to put your legs down and keep them a few centimeters above the ground at all times.
Side board
Lie on your side, leaning on your forearm. Straighten and bring your legs together. Place your other hand behind your head. Inhale, raise your hips until your body forms a straight line. Then slowly lower your hips until you return to the starting position. Do 10 of these rises, then lie on the other side and do the same exercise the same number of times.
Exercises for stretch marks on the breasts
Standing pumps
Stand approximately 1 meter from the wall, facing it. Bend your arms and lean against a wall with your hands wide apart and at shoulder height. On the exhale, straighten your arms and push yourself back. Inhale, bend your arms again and bring your chest closer to the wall. Do 10 repetitions over two sets.
Knee push-ups
Lie down flat on your stomach, with your palms on either side of your body at shoulder height. Bend your knees slightly, cross your feet. Extend your arms and lift your torso up (head, back, buttocks and thighs should be in a line). Bend your elbows and lower your torso a few centimeters off the ground, then straighten your arms and rise again. Do 10-15 repetitions.
Dumbbell press on a gym ball
Take two 1 to 2 kg dumbbells (or two liter water bottles) in your hands and grasp them with your fingers facing each other. Lie on your back on a gym ball (if you don't have a ball you can lie down on the floor). Bend your legs at right angles, tense your abdominal muscles. Hold the dumbbells on either side of your arms at chest level. While exhaling, straightening both arms, lift the weights up. With a breath inleave them. Do 10-15 repetitions.
Spreads on a gymnastic ball
Take dumbbells (or water bottles) with both hands. Lie on your back on a gym ball (or on the floor). Bend your legs at right angles at your knees. Join the dumbbells and forearms together, bend your elbows at a right angle (the forearms should be parallel to the body). Then, while inhaling, separate your hands by "opening" them like a book, so that your hands are on both sides of your body. Push your chest forward when you turn your arms to the sides. Breathe in your elbows again. Do 10-15 repetitions.
Plank up-down
Make a classic forearm plank. Hold for 5 seconds, then straighten first one arm, then the other elbow, and rest on straightened arms. Hold for another 5 seconds, then first bend one arm, then the other, and go to the plank on the forearms. Change the position of your hands for 30 seconds each time with 5 seconds in each position.