Besides the joys of motherhood after giving birth, women often lies in wait and, most importantly disorder - a very noticeable belly, which is neither retracts does not disappear, and the waist is not the same.From this a bad mood and lowered self-esteem.So how do you make a flat stomach?
Features female body
Many women associate the dream of a perfect flat stomach with a total weight loss.Even begin their journey to the ideal of practicing various techniques of regulation of body weight.Kilograms are gradually reduced, and the weight already seems to be correct, but the figure still remains imperfect - the stomach does not become flat and thin waist.There are legitimate question: what is the reason and how to proceed?
The fact is that even with normal weight body fat may be distributed unevenly.For example, some lean-looking women, have a considerable layer of fat on the abdomen, buttocks and thighs.That is why it is important for a good figure is not so much weight for height, as the quantity of body fat.
normal values for healthy women considered to be 23-24% fat, with 10-12% of it is accumulated in the chest, buttocks, inner thighs (trained athletes typically have 10-15% fat).
believed that an adult woman is difficult to achieve the index below 17%, moreover, reducing body fat below 13% can significantly harm health.
During pregnancy, hormonal changes as a result of the body fat layer increases.It should protect the fetus from external influences.This is especially true stomach, so after delivery, in addition to the stretched muscles, which will eventually have to come back to normal, and is the fatty layer on the belly.Because of this it stands, it looks uneven and ugly.
What can you do in this situation?It is necessary to reduce the percentage of body fat, while increasing the strength of the abdominal muscles, giving them the desired shape.
Work with your abdominals
Form stomach depends on the thickness of the layer of fat and condition the muscles of the abdominal wall.The norm is a condition where the abdominal wall sticks out quite a bit, and the stomach is flat.The weakness of this group of muscles leads to the formation of bulging or pendulous abdomen.Raise their tone will help exercise to work out the abdominal muscles, which are divided into four types:
- footwork with a fixed body - lifting and lowering, bending and straightening, cross, circular motion, etc... These movements strengthen the lower partabdominals.
- Work with the trunk fixed legs - lifting, lowering, turning the torso, and so on. N. In this way, strengthens the upper section of the abdominal muscles.
- Simultaneous operation of the torso and legs - in motion, as a rule, included most of the abdominal muscles.
- Cross-work the torso and legs.The load at the same time get the obliques, forming the lateral muscular wall of the abdomen.
doing exercises, we must remember that the abdominal muscles on one side attached to the lower edges of the ribs, and the other - to the pelvis.Therefore, raising the legs, it is necessary to raise and pelvis.When the complexes lying on your back and lifting your knees to your stomach, do not be lazy to take your pelvis off the floor, bringing your knees to the forehead.
In vise on the bar or wall bars also need to pull your knees to your chest, lifting the pelvis.
When can I start practicing after giving birth?
Especially women should pay attention to the fact that to begin to engage in the strengthening of the abdominal muscles after vaginal delivery is possible only after 6-8 weeks after cesarean section - 2-2,5 months.For loads on the stomach at an earlier stage you can expect serious trouble: the divergence of joints (eg, after cesarean section or after sewing perineum during her break), increased intra-abdominal pressure and prolapse of the vaginal walls.
So do not rush with exercise and during the recovery period, pay attention to diet, the deletion of the special high-calorie foods.But do not follow a strict diet - a nursing mother is contraindicated, because the shortage of nutrients directly affect the quality of milk and health.It is best to comply with all known reasonable restrictions on the sweet, fatty and fried.
Exercises for a flat stomach
So you have recovered after birth and are ready to form a flat stomach.How and where better to do?To work on his own body is no uniform rules and recommendations.There are various ways from which you must choose the best for you, or combine several methods.
aim of shaping - improving shape with exercise, borrow the best from aerobics and athletic gymnastics.Fans of such classes are often referred to sculptors of his body.In this comparison accurately captured the essence of training - to target different muscle groups, so in addition to strengthening the stomach muscles of the back, arms and legs.
Classes are conducted in shaping sports clubs where groups are recruited for training at different times under the guidance of an instructor.
For young mothers this option has its pros and cons.On the one hand, regular classes at the club will allow it to at least 2 times a week, 40-50 minutes to practice their figure.On the other hand, the same lack of time and various unforeseen circumstances may prevent regular visits to the training, so perhaps you would be preferable to the other option.
home exercise program
There are specially designed complex of simple exercises, doing that it is possible to achieve good results, in particular, in order to become a flat stomach.At the same time performing any exercise, you must be fully aware that, for what and how to do it.Therefore, we offer a few tips and tricks:
- Before you perform an exercise, do a little workout.This may be jumping rope, dancing to the music, etc.
- Do not use weights.They form the bulk muscle, and the volume press is unlikely to be your goal.
- During exercise press keep in constant tension.Keep an eye on technology implementation.The result will be better if done properly exercise 20 times, 50 times, but carelessly.
- Train intensively.Some trainers advise to spare himself, assuring that you can do half-heartedly.Of course, you can, if you train for fun, but if you want to get results, you need to spread.
If you've never trained or start training after a long break, start gradually to engage with one approach (the recommended amount of time that is necessary to do an exercise without a break), and gradually bring to four.
Keep breathing! exhale and strain your abdominal muscles as deeply as possible draw in the front wall of the abdomen, while relaxing the edges so that they fell down.When breathe, try not to relax the abdominal muscles.The abdominal wall should be drawn.The abdomen swells mainly in the sides and top.
press need to train at least three times a week, maximum - every day.
Experience has shown that the best method of training media - a giant set, when a few exercises done one after the other without stopping.After each giant sets can relax for one minute.Exercise is recommended to perform at a rapid pace and with maximum number of repetitions.At the end of this "marathon" press should just burn.But the giant Setu need to come gradually, gradually increasing the intensity of training.
When you exercise you must constantly focus on their feelings on the state of the stomach muscles which have to strain.
not eat for an hour before and after exercise.
Before performing the exercises you need to do stretching muscles:
- Stretching 1 .Breathe - the most rounded belly.Exhale - anterior abdominal wall moves toward the spine.Fix this position for a few seconds.Do 4-5 sets of 10 times.
- Stretching 2 .Lie on your stomach.Maximum arch your back and lock yourself in that position for a few seconds.Make 4 -5 sets of 10 times.
Now you can start to exercise.
Starting position: feet together.Crouching strongly pull back buttocks, tilt the body and put your hands in the middle of the thigh.Inhale and round belly, puffing out his "scoop."
straightening, put your hands up and dilute their Latin letter V. It should straighten the back as much as possible, to exhale and draw the belly.This so-called "belly breathing."With an exhalation draw in the front wall of the abdomen.
Then slowly breathe in through your nose, relaxing the diaphragm.The belly bulges forward.The lower part of the abdomen is filled with air.
Exhale - anterior abdominal wall as possible is drawn inward, forcing air out through the nose.
When breathing stomach only the lower part of the lungs filled with air, and the stomach performs an undulating motion.Chest thus remains stationary.Perform 16 times.
Attention! Keep your heels on the floor and be sure to watch your breath!
When performing this exercise you need to feel the movement of the front wall of the abdomen to the spine during breathing, which is the main point of this exercise.
Starting position: lying on his back, hands clasped behind his head.
On the exhale, lift the shoulder blades and legs bend, tightens his knees to his chest and the heel to the buttocks.Be sure to draw the stomach.
Then, dilute legs - straighten your left, but leave it on the weight and pull right knee to the opposite elbow.When semicircle change legs, take a short breath, but, again, concentrate on the exhale and touch his elbow knee.
exercise is performed as long as enough strength.
Starting position: lie on your side, legs slightly bent.Shoulder, located on the floor, put a little ahead of myself.
If you lie on your left side, a little "twist" the body around its own axis to the right.At "one" - stretch hands to the soles of his feet, tearing at the same lap and shoulder blade.Hold the pose for 30 seconds to a minute.
Then make a banner for the oblique muscles of the abdomen, forming the side walls of the abdominal cavity, by bringing your knees to one side, and hands - in another, twisting, so the body in the opposite direction.
Repeat the entire sequence of exercises in the rest position, lying on his right side.
Starting position: lying on his back, legs slightly bent and placed shoulder-width apart.Hands - along the body, lower back pressed to the floor.
exhale as much as possible gather in the stomach and pelvis maximum lift towards the ceiling.Upon reaching the uppermost point hold position for 30 seconds.
Connect to work and oblique muscles for 15 seconds, then straighten one leg, then the other.
performing these movements, try to eliminate as much as possible the work of the buttocks.
Starting position: lie on your back, pull your knees to your chest.Arms to the side, palms push to the floor.
At "one" little lift buttocks and hips move to the side, keeping your knees together.Do not lower your knees to the floor!Breathe evenly and do not release your shoulders off the floor.
Return to starting position and repeat in the other direction.
Starting position: lying on his back, hands behind head, legs bent, feet flat on the floor.
Stretch arms forward, lift your shoulders off the floor.The breath is in the supine position, exhale - sitting.You can complicate this exercise, pausing in this position.
basic mistake in this exercise is the tension in your neck instead of the abdominal muscles, so try not to move your head back and forth.
Starting position: supine, hands placed along the trunk, legs raised and bent at the knees (or straightened up as a more complex version).
Lift your pelvis as if you're going to make a stand on the blades, but not high.Hands thus remain on the floor, but must rely on them as little as possible.
fundamental error is podmahivanii legs to create inertia.It is necessary to raise the pelvis only through abdominal muscles.
Performed on a bed or bench.
Starting position: sit on the edge of the bed, then lie on your back, arms - his head.Bent knees to his stomach tighten.
Then straighten your legs to the body stretched out in the string.Then re-tighten the legs.Knees can be diluted.
This exercise works out the lower part of the press.
In addition to these methods of active struggle for a flat shape their own belly, do not forget about it in the daily bustle, on vacation, where you can also imperceptibly, but very effectively to practice once more abdominal muscles.
- For example, standing in transport, in line, walking with a child, do not forget to do regular exercises and invisible stomach - pull in and relax the abdominal wall.Relax while inhaling and exhaling to draw, trying to force down the breath.
- Taking a shower, daily belly rub cold water using a removable shower head - from the right side (at waist level) to the left and vice versa.Then, in a circular motion clockwise.
- swimming in the sea, river, lake or swimming pool, take a few minutes, his stomach, his massaged movement of water.To do this, hook the palm of your hand horizontally and drive them down - up to a distance of about 3-4 cm from the stomach.At the same time you should feel like a kind of a strong wave concerns the abdomen.Doing this exercise should be as long as possible, until they get tired hands.
- In the pool, holding hands and leaning against skirting straight back to the wall of the pool, alternately lift to the chest, bending the knee, first one and then the other leg and then sharply to the end straighten.
Try to live with stomach sucked.First, for such a state will have to constantly monitor, but then it becomes a habit.
As will be seen the results?
Subject to the recommendations within 1.5-2 months abdominal muscles get stronger and be good to keep the abdominal wall.Work on the abdominal muscles, except for a flat stomach and will provide you with an elegant slim waist, for which largely correspond to the same muscle.
But this does not mean that now you can forget about them.Only regular exercise will help maintain support and improve the results.Remember that flat tummy - it's a lifestyle, not a one-time event, which will provide it to you for life.
Articles Source: medportal.ru