When can you pump up your abs after a natural birth, how long after you start if you are breastfeeding, do you have stitches? When can you pump up your abs after giving birth? How long after giving birth can you pump?

The greatest transformations during pregnancy occur in the abdomen. To restore it, it is recommended to start training a few months after natural childbirth. The point here is not the beauty of the figure, but the tone of the press - the frame that holds internal organs V abdominal cavity, and supports of the spine. To obtain maximum benefit from playing sports, be sure to consult a doctor before starting training.

Why does the belly lose its shape after childbirth and can it recover on its own?

During pregnancy, the volume of the abdomen increases due to the growing uterus with the fetus. After childbirth, the organ, under the influence of cold, which is placed in the delivery room, sharply contracts and returns to the size characteristic of the second trimester. Immediately after the birth of the baby, the uterus weighs about 1 kg, then every week it “loses” 100–150 g in weight, until by the 6th week after birth it returns to its anatomical size. normal weight 50 g.

Under the influence of the growing uterus, the rectus abdominis muscles stretch, and in some cases diverge in the middle - this phenomenon is called “diastasis”. After childbirth, the discrepancy can be identified by lying on your back and raising your head (more details in the article:

Of course, the muscles gradually regain their tone, but without additional effort it is difficult to return to their former shape, especially if the woman did not exercise before pregnancy. While sagging skin can be removed surgically as a last resort, restoring the firmness of the abdomen will require efforts that include exercise and changes in diet and routine.

When can you start pumping up your abs?

There is no need to rush into physical activity after pregnancy ends. It doesn’t matter whether the birth was successful or resulted in complications, they start playing sports when the uterus has completely contracted and the muscles have returned to normal. Before you start pumping up your abs after giving birth, you need to consult with your doctor about how long and how you can train (we recommend reading:).

After a natural birth without tearing or episiotomy

After what time can you start playing sports (more details in the article:)? If there were no ruptures or episiotomy during childbirth, you can work with the press from the 8th week after birth.

In order not to overload the muscles, in the first 1.5 months a woman is not recommended to lift weights that exceed the weight of the baby, bend over sharply and run. Excessive load increases intra-abdominal pressure, preventing the muscles from returning to normal.

If there are internal or external seams

In case of complicated childbirth, the time when you can start training is determined by your doctor. As a rule, the abs recover after childbirth for at least 2 months. During these weeks they perform breathing exercises, aimed at massaging tissues from the inside and saturating them with oxygen. Lying on your back, you need to inhale air with your diaphragm, hold your breath for a few seconds and exhale.

Do abdominal exercises affect breastfeeding?

Why can sports cause problems with breastfeeding? For physical activity, the body requires glucose, a source of energy, which, when broken down, forms lactic acid. This substance worsens the taste of milk, but this is only possible with intensive loads. Women who have recently given birth engage in moderate pace, and therefore lactic acid is eliminated from their bodies within an hour.

There is no need to believe the misconception that sports lead to problems with lactation. Your milk may seem to disappear after a workout, but this is actually temporary. Adrenaline produced during physical activity suppresses the secretion of oxytocin, which, together with prolactin, is responsible for the production and release of milk. You just need to feed your baby before training.

How to tighten your stomach correctly?

To get the desired effect from exercise and not harm your health, be sure to visit a doctor before you start pumping up your abs. If a woman had a complicated birth and received stitches, a specialist examines the scars and gives recommendations on acceptable types of physical activity. Before starting to work with the abs, it is recommended to wear a bandage to help the skin and muscles quickly regain their tone.

If a woman prefers to train in the gym, it is better to combine these workouts with exercises at home at first, making sure to do warm-up and stretching exercises. There is no need to pump up your muscles every day, wanting to quickly return to your previous shape - this will achieve nothing but overwork. You should take two-day breaks between classes.

Where to begin?

Preparation can begin in the first days or weeks after childbirth - the exact time depends on the woman’s condition. If there are no tears, perform Kegel exercises. In the morning, while still lying in bed, they perform breathing exercises for the abdomen. If at the 4th week mom feels the strength to train, she can do wall squats.

Effective abdominal exercises

After childbirth, it is not recommended to spin the hoop. An absolute contraindication to the exercise is diastasis, hernia and inflammation in the abdominal cavity. During this period, it is necessary to take care of muscles and ligaments, and hitting the hoop on the stomach provokes prolapse of the internal organs. To strengthen your abs, do the following exercises:

• "Elevator". Sitting on the floor and leaning your back against the wall, you need to imagine that the abdominal area is an elevator. Inhaling through the nose means ascending to the top floor, exhaling through the mouth means descending to the lower tier. Next, tensing the muscles, take 5 quick exhalations. Do 3 sets of 8 times.
• "Bike". Lying on your back, you need to raise your legs and alternately bend them at the knees. A more difficult version of the exercise is to perform it with your arms crossed behind your head and your body raised.
• Lifting the body. The starting position is the same, but the legs are bent at the knees and the feet rest on the floor. Raising your torso up, try to strain your buttocks and stomach as much as possible. Do 3 sets of 10 reps.

Good for pumping up abdominal muscles exercises with fitball. The advantage of this equipment is that, in addition to the abs, it uses the legs and arms.

Exercises with a ball for abdominal muscles:

• With your lower back resting on the ball and your feet on the floor, you need to clasp your hands behind the back of your head. Next, you should raise and lower the body. Do 3 sets of 10 reps.
• With your knees on the floor, you need to lean your stomach on the fitball and put your hands behind your head. When lifting your body from the ball, you need to linger for a few seconds and return to the starting position. Repeat 8 times.
• With your feet and hands on the floor, you need to put your stomach on the fitball and walk back and forth.
• You need to lie on your back, clasp your hands behind your head, and fix the ball with your feet. Next, the body is raised, reaching for the fitball, and returned to its original position. Do 3 sets 10 times.
• The same position, but spread your arms to the side and raise your legs 90 degrees, holding the ball. You need to alternately tilt your limbs to the right and left. Repeat 15 times.

When working with the press, adhere to the following rules:

• Be sure to warm up before the main exercises - do cardio exercises to warm up the muscles ( fast walk, jumping rope);
• monitor your breathing when pumping your abs - relax your stomach as you inhale, tense it as you exhale;
• prioritize the quality of execution rather than the number of approaches;
• take breaks of 1–2 days between workouts;
• eat food 2 hours before or after sports;
• stretch the muscles at the end of the session.

Is it possible to pump up the abs with diastasis?

If you have diastasis, you cannot do exercises that directly affect the rectus abdominis muscles: crunches, planks, leg raises while lying on the floor, as well as any exercises with a fitball. The shoulder bridge, wall, “cat”, and Pilates abdominal exercises are allowed, since this sport is accompanied by a minimal risk of injury. Training is best done in a bandage.

After giving birth, every woman dreams of returning to the figure she had before pregnancy. Many mothers notice problem areas of their body that require special care after childbirth. Most often such areas are the stomach and sides. A woman begins to think about physical exercises that help restore her figure. The most popular exercises for losing weight, tightening the abdomen, and getting rid of excess fat deposits is the abdominal pump. But you need to figure out when you can start pumping up your abs after giving birth.

Is it possible to pump up your abs after giving birth?

Abdominal pumping is the main set of exercises used to maintain muscle tone body, pull-ups problem areas. Of course, the press alone cannot achieve the quick and desired result - to have beautiful body. You should pump up your abs after childbirth in combination with other physical exercises: aerobics, fitness, dancing and others.

During pregnancy, a woman’s body accumulates excess fatty tissue, muscles lose their strength, and soft fabrics stretch and cease to be elastic.

Recovery after childbirth should not begin immediately with heavy physical activity, since the internal organs are still weakened, and pumping the press can even cause harm. The body is able to recover on its own after childbirth, and physical exercise- additional help.

Not everyone is allowed to pump up their abs after the baby is born, and it would be good to consult with your doctor, who will give recommendations on physical activity.

When can you start pumping up your abs after giving birth?

It is impossible to say exactly how long after giving birth you can pump up your abs. It all depends on the exceptional characteristics of the female body, the course of labor, and complications in the postpartum period.

Of course, immediately after the birth of the baby, no doctor will give permission for muscle training classes. The only exercise that is also good for regaining your figure is caring for your newborn. Thanks to caring for the baby, the mother is constantly on the move, even at night. Physical activity has a beneficial effect on a woman’s figure.

After giving birth, the mother needs time to recuperate. If a woman gave birth naturally, then pumping the press is allowed no earlier than 2 months after childbirth. If a cesarean section or perineal incision was performed, then strength training will be allowed no earlier than 3 months.

Attention!Before you start doing strength training, you should visit a female doctor who will examine the woman and tell you how the body is recovering.

When can a nursing mother pump up her abs after giving birth?

Intense exercise promotes the production of lactic acid, which can change the taste of breast milk. Therefore, it is not recommended to feed your baby immediately after classes; you should wait at least an hour. During this time, lactic acid is usually eliminated from the mother's body. But how quickly it leaves the body depends metabolic processes and the circulatory system.

You can start pumping up the abs of a nursing mother 2 months after giving birth. This period is sufficient for the body to independently restore itself and establish lactation.

Who shouldn't do abs after childbirth?

No woman will be allowed to pump up her abs immediately after giving birth. This is fraught with serious complications:

1. Heavy bleeding from the uterus. After childbirth, a woman’s reproductive organ cleanses itself with bloody discharge, which continues for 6-8 weeks. Starting abdominal exercises early can aggravate the situation, and uterine bleeding will intensify, leading to large blood loss.
2. Disturbances in the functioning of internal organs. During pregnancy, a woman’s internal organs experience enormous stress, which disrupts their normal functioning. In the process of physical exercise, pressure is also exerted on the internal organs, which should be moderate and timely.

If a woman had complications during childbirth, the recovery period after childbirth will increase. Also, the doctor may not always allow those who gave birth by cesarean to pump up their abs. Also, if there are ruptures of the cervix or vaginal walls, pumping the press may not be allowed until everything is completely healed.

On a note! After the birth of the baby, a woman is recommended to wear a compression bandage, which helps tighten the abdomen in the first weeks after childbirth.

What is diastasis?

How to pump up your abs as quickly as possible after childbirth?

It is possible to quickly pump up your abs after childbirth if you correctly follow your doctor’s recommendations and start doing strength training no earlier than the due date, in order to avoid complications. Regularity will also help. correct selection set of exercises. Classes should be held in a well-equipped place where no one and nothing will be a hindrance. Enough time should be given to each exercise to maximize the use of the abdominal muscles.

The right approach to training will speed up desired result, and will return a beautiful figure to the young mother. The question of when you can pump up your abs deserves very close attention from the fair sex. And there are many different opinions on this matter. Due to the diversity of opinions, several myths have arisen about rocking the abs after childbirth:

1. Strength loads affect the quality and quantity of breast milk.
2. The sooner you start, the faster the results will be.
3. The more exercises you do, the faster your figure will be restored, and it will be like before childbirth.
4. One press swing is enough to tighten flabby muscles.

These opinions are wrong. Physical exercise were always useful, unless there were serious contraindications. But everything should be in moderation: timing, quantity. As noted earlier, the start date power loads Only a doctor can determine it based on the woman’s condition. Early strength training is dangerous; not only will it not help, but it will also cause harm.

The number of exercises to restore your figure does not affect the timing. It’s better to have a little, but effectively, than a lot, but to no avail. Exercises should be well selected, and they should be performed the number of times that does not cause discomfort to the woman.

It's good to pump up your abs, but it's not enough to get them back. slim figure. Abdominal training should always be combined with proper nutrition and other types of strength training.

Exercising can affect milk production - true or false?

The most common myth about abdominal pumping. Exercising does not affect the amount of milk in the breast. Initially, it may seem so, since during physical activity there is a sharp release of adrenaline into the blood, which reduces the production of the main hormone responsible for the amount of milk - oxytocin. This can be corrected by frequent feedings. Upon completion strength training You should put your baby to your breast as often as possible to stimulate milk production. Otherwise, playing sports will benefit not only the mother, but also the baby.

Conclusion

Pump up abs after childbirth - good decision to restore a beautiful figure and take care of normalizing muscle tone. No need to visit gym or a fitness club, you can organize workouts at home. The main thing is regularity, balance and adherence to deadlines. Classes should begin no earlier than 2 months after the birth of the baby.

Body health and beautiful figure– everything is in the hands of a woman if she takes physical activity seriously, combining it with proper diet nutrition.

The only period when a physically healthy girl can walk with big belly, without fear of looking ugly - this, of course, is pregnancy. But as soon as she gives birth and leaves the maternity hospital, the new mother doesn’t even want to go to the mirror again - her belly is still big, but the baby is no longer there. That is why the question “When can you pump up your abs after childbirth to regain your previous shape?” is so relevant.

Let's start with the fact that he big belly, which you see in the mirror immediately upon discharge from the maternity hospital, will soon go away. Yes, most likely there is some fat there that accumulated during pregnancy, but most of it is still the uterus. Just imagine, during the 40 weeks of your pregnancy, your uterus has grown from 7 cm to 35 cm in length, from 4 cm to 20 cm in width! And when the baby is born, it takes some time for her to “collapse” back. She can help with this by breastfeeding her newborn baby. These processes are directly related, so even if there is no milk, breastfeed your baby as often as possible: your breasts will develop faster and your tummy will go away.

The second point is that during pregnancy you probably purchased a special bandage to support your tummy in order to at least slightly relieve the load on your lower back. Many of them can be worn as a mother, and if not, then do not regret buying a postpartum bandage. With its help, your tummy will retract much faster, and if you had a caesarean section, then you will walk with it without feeling the slightest discomfort.

Now a few words about the abdominal press. In order for him to recover quickly after childbirth, this must be taken care of during pregnancy. Namely: go to special gymnastics for pregnant women, where it is used, but, of course, not in an aggressive form. In addition, constant wearing of a prenatal bandage during pregnancy helps to relax the muscles. abdominals. Therefore, it is better to wear it for long walks, but Everyday life Still try to cope on your own.

Girls who are wondering “When can you pump up your abdominal muscles after childbirth?” in fact, they most likely mean, “How to lose weight faster after childbirth?” The point is this: by pumping up your abs, you don't lose weight, you just pump up your abs. That is, you will feel it soon, but only through fat layer, which they so dreamed of getting rid of. Therefore, pumping the press is not a panacea; if you want to lose weight, then:

1. Pay attention to your diet. Proper nutrition can return you to your former shape in a matter of weeks, the main thing is to constantly maintain it. However, if you are breastfeeding, you will have no choice. You will be a priori prohibited from any junk food, which will not only make you fat, but will also pollute your body with waste and toxins.
2. A course of massage and wraps, as an auxiliary procedure, will return the skin to its former tone, elasticity and firmness. But what about a small child? It’s very simple: you can do all this yourself at home and using available ingredients: quickly, naturally, effectively. They put the baby to bed - and go ahead, restore beauty.
3. Regular exercise. But, again, we are talking primarily about cardio exercises: running, brisk walking, cycling, jumping rope... It is these types of workouts that not only help strengthen the heart muscle and increase endurance, but also contribute to serious weight loss and weight loss in volume. .
4. Pump up your abs after childbirth as a additional measure to all of the above. This is necessary to form a beautiful sculpted tummy, so that it does not just go away, but forms into something attractive - see photo.

Moderately pumped up abs look feminine and simply beautiful. You won’t be able to pump it up excessively, as in the photo below, without such a goal. This requires spending all your days in the gym, taking sports nutrition and torturing yourself from morning to evening!

Abdominal muscles after childbirth definitely require restoration. On average, it takes 5-6 weeks after a natural birth and 8 weeks after a Caesarean section. Your doctor will be able to determine more accurately, because for some the birth may have gone smoothly, for others it resulted in ruptures and a bunch of complications. Some recovered in a month, while others didn’t even need two. If you were given an IV by an inexperienced nurse, this can result in serious inflammation of the veins, which can take up to six months to resolve even if you lubricate the sore spot regularly. And even if the gynecologist gives the go-ahead in his part, then the sore arm should not be loaded under any circumstances until complete recovery! In short, there are many nuances, so the given time frames are very approximate.

Is it possible for a nursing mother to pump up her abs after giving birth?

Even if the body is restored, some women are afraid that milk may disappear when playing sports. And there is a good explanation for this: some time ago, doctors believed that physical activity promotes the release of lactic acid, which greatly spoils the taste of milk. However, modern research proves that the production of lactic acid does not affect the taste of milk. This means that a nursing mother can pump up her abs after the doctor’s approval.

Of course, we are not talking about going to the gym every day and building up muscle mass like female bodybuilders. We are talking about sports as an integral part of the life of any person in general and a new mother in particular. Reasonable exercise combined with diet will return you to the shape you dream of.

Ab exercises after childbirth

The abdominal press consists of four parts: external oblique, internal oblique, rectus abdominis and transverse muscle. While performing the exercises, remember about the breathing technique: exhale with effort, and inhale while returning to the starting position. To pump up your abs well, you need to pay attention to each of its parts. Where to start doing abdominal exercises after giving birth?

Abdominal exercises are done either for time (bicycle, plank) or for the number of approaches (crunches). If for a while, then start with 15-30 seconds and increase to 1 minute, adding 5 seconds every 1-3 days. The number of approaches should be 3, to start with 10-15 repetitions, gradually increase them to 20-30. The exercises below are just a small part of what you can actually do with your abs. When you master them, move on to others, and then return to these again: for an effect, do not let the abdominal muscles get used to monotonous exercises. Let it work all the time! If you have a fitball, then when you finally restore your abs, start training on it, it can not only replace the entire gym, but it will pump up all the muscles, that’s a fact. It will be useful to you both during pregnancy and for gymnastics for the baby, among other things.

Abs after childbirth: bicycle

The load on the abs is light; this is an excellent introductory exercise to prepare the abdomen for more serious loads. Lie on your back, arms along your body. Raise your legs and pedal as if you were riding a bicycle. Start with 15-30 seconds and increase this time. 3 approaches are quite enough.

Abs after childbirth: straight curl

The most standard abdominal exercise, you can move on to it after several days of “cycling”, when your muscles are a little stronger. You need to lie down on a fairly hard surface, ideally on a special mat - the fitness center is full of them, and if you work out at home, if possible, buy yourself at least the minimum Sports Equipment. A mat, dumbbells and a fitball - with such equipment you can pump up not only your abs, but also other equally seductive parts of the body. So let's get back to the exercise. You need to lie down straight, hands behind your head. You can link them together as in the photo below, but only if you know how to do the exercise correctly! And to learn, at first hold them at your temples, so you will understand that you don’t need to provide any help with your hands. Bend your legs at the knees and lift the upper half of your body so that your chin does not touch your chest. The lower back should be pressed to the floor! Hold in the top position for a few seconds.

Abs after childbirth - diagonal twist

You need to lie down, put your hands behind your head (better, again, to your temples), and lift your legs slightly above the floor. Bend your right leg at the knee and lift it left shoulder towards him. Do the same with your left knee and right shoulder.

Abs after childbirth - reverse crunch

Starting position: lying down, arms along the body, legs raised and slightly bent at the knees. Raise your pelvis using your lower abs, pause at the top point, then return to the starting position, but without touching the floor. Lower press can also be used in the following way: the starting position is the same, only straight legs look up. Slowly lower them as far as you can without touching the floor. IN lowest point hold for a few seconds and back again.

Abs after childbirth - elbow plank

The position is like the girl in the photo below. The body is one straight line, emphasis on the elbows and toes, gaze clearly in front of you. Hold this for 15-30 seconds, and every day increase the time by 5 seconds until you can hold on for at least a minute. If you have a fitball, eventually start doing a plank on it - the position is the same, only your elbows rest not on the floor, but on the fitball. An unstable platform underneath you will make the exercise more difficult and will use additional, smaller muscle groups.

This exercise is attractive because in addition to the abs, it also uses other muscle groups, see photo:

When can you pump up your abs after giving birth? How to motivate yourself

Dear girls! Having one, two or three children is no excuse for excess weight, these are excuses. Take a look around. There are so many beautiful, well-groomed mothers who have had more than one pregnancy behind them. At the same time, there are quite a few unkempt fat women with one child, eating buns on a bench, staring at their phone, keeping one eye on their fidget. It's not about the number of children or genetics, it's about you and only you! If you are unhappy with your reflection in the mirror, then this is already an excellent motivation. All you have to do is add a little will and the result will not be long in coming. Millions of marriages fail after the birth of children, and the appearance of the once beloved and beautiful wife- this is one of the significant reasons. Don't look up to unkempt fat women, look up to beautiful slender women. To be admired, saying “What a beauty, but she has two children”!

Let's sum it up

We see that pumping up your abs after childbirth is not only possible, but also necessary! After the doctor allows it, of course. But don’t think that daily systematic abdominal exercises will make you lose weight! Without diet and cardio, you'll only get toned abs, but they won't be visible under your postpartum belly. Combine proper nutrition, cardio exercises and regular exercise on the abs, and your tummy will become sculpted and toned, in a word, sexually attractive!

Video " Exercises to get rid of belly fat after childbirth"

When pregnancy ends and the long-awaited child appears, the young mother wants to find a slim figure as quickly as possible. Of course, any woman wants to look elegant and attractive, but, alas, achieving such a result is not at all easy. Caring for a newborn around the clock takes a lot of time and effort. What to do in this case? What will help you regain your former beauty and get rid of extra pounds?

How to remove belly fat after childbirth at home?

First of all, you need to understand possible options to care for your skin and Despite the severity of the birth process, the presence of stitches, contraindications to physical activity, a young mother has the opportunity to get rid of extra pounds in a safe way. Seek advice from your gynecologist, who will set a time frame for exercising or prescribe you special diet.

To remove belly fat after childbirth at home, there are the following methods:

• diet;
• physical activity (only if there is permission from a gynecologist);
• creams for weight loss and cellulite removal;
• wraps;
• cosmetic procedures.

Strict diets and strenuous exercise are not suitable for nursing mothers. Drastic changes in a woman’s body can lead to a deterioration in the quality of milk and affect feeding in general. However, proper nutrition and exercise in the morning will not cause any harm to the lactation process.

And if you have a big belly after giving birth, what should you do? Some women resort to aggressive weight loss methods, such as: surgical intervention or massage sessions.

What you need to know before losing weight?

When a woman comes to her senses, goes to the mirror and sees her reflection, she is often not happy with it. after childbirth? How to restore your figure? Before starting any attempts to lose weight, a woman needs to figure it out and find out what she can do and what she absolutely cannot do (for example, it is forbidden to pump up the abs after a cesarean section without waiting a certain time).

How to get your stomach in order after childbirth? It is important for a new mother to remember that any weight loss method does not guarantee quick recovery figures. Changes in the body occurred over 9 months, and approximately the same amount of time is needed for recovery.

What determines the speed of weight loss?

The speed of restoration of previous shape and weight depends on parameters such as:

• pre-pregnancy weight;
• the number of kilograms gained during pregnancy;
• physical activity before conception and during pregnancy;
• body type;
• genetic tendency to be overweight.

How to remove belly fat for a nursing mother? This issue should not bother mothers during lactation, since a woman spends a lot of calories on milk production. Naturally, following the basic principles of proper nutrition will allow you to quickly get rid of extra pounds.

Within a year after giving birth, it is easier for girls who meet the following criteria to lose weight:

• age up to 30-35 years;
• first birth;
• weight gained during pregnancy did not exceed 12 kg.

If you meet all the criteria, most likely, a regular bandage will help you get rid of your sagging belly. As a result, the question arises of how to tighten the stomach after childbirth using a bandage or sheet.

The importance of firming products

Tightening products will help not only cope with a bulging belly, but also restore the location of internal organs. Benefits of the bandage:

How to tighten your stomach after childbirth if there is no bandage? An old proven method is to fold a sheet so that you get a long ribbon, wrap it around your stomach and tie it tightly at the back.

Contraindications for use

In order not to harm her health, a young mother must know a number of exceptions under which wearing a bandage is prohibited:

• Sutures after an episiotomy are the most important contraindication, since when the body is tightened, the sutures can take much longer to heal. Doctors believe that the bandage impairs blood circulation and promotes inflammation. Some types of sutures after cesarean section (longitudinal) are also an obstacle to wearing it.
• Kidney diseases.
• Intestinal dysfunction.
• Skin diseases or allergic reactions to fabric.

The absence of contraindications is not a reason for initiative; you should definitely consult with your doctor about how to tighten your stomach after childbirth in your particular case.

Physical exercise

Every mother wonders how long it will take to pump up her abs after giving birth. Is it even worth waiting a certain period before starting sports? Unfortunately, diets alone will not work, for a flat person beautiful belly you will need to do physical exercise. Sport helps restore muscle tone, so the postpartum belly will begin to shrink very quickly.

The approximate time for primary recovery of abdominal muscles is 1-2 months. After consulting with a doctor, a woman can start some exercise earlier. Here is the initial set of workouts:

It is advisable to repeat each exercise 10-15 times and perform 4-5 approaches. Regular exercise and proper nutrition will help you get rid of a bulging belly within 2-3 weeks. Therefore, it is important to consider not only how long it takes to pump up your abs after childbirth, but also how to do it. In this case, regularity plays a key role.

Diastasis - what is it?

Diastasis is the separation of the abdominal muscles. After childbirth, a woman may be disturbed by an overly protruding belly and a feeling of discomfort may appear. With each subsequent pregnancy, the likelihood of diastasis increases, especially if the interval between births is short. The separation of the muscles occurs due to the so-called linea alba (tissue that is located along the abdomen and holds the abdominal muscles together). How dangerous is such a condition?

The discrepancy of the abdominal muscles after childbirth can be either insignificant (less than 2 cm in the first weeks) or dangerous to health (more than 2.5 cm). It is the size of the sprain that indicates the seriousness of this diagnosis for a woman’s health.

Before you start exercising, you need to determine the presence of diastasis; this can be done at home:

If a hole has not formed between your abdominal muscles, then you do not have diastasis. But if you nevertheless felt how your muscles moved apart and a gap several centimeters wide formed between them, then you have a muscle discrepancy.

How to get rid of diastasis?

No amount of twisting will help get rid of muscle discrepancy, since this exercise does not involve internal muscles press. Diastasis is the main reason why the belly protrudes. To help get rid of diastasis, the following physical exercises have been created:

1. “Vacuum” is considered the most effective exercise, to contract the internal abdominal muscle. Due to what is formed muscle corset, it will hold the internal organs and will not allow them to put pressure on the front wall of the abdomen. If you do it regularly this exercise, then after the first month you can see a positive result.
2. “Plank” is a static exercise that uses the internal abdominal muscles. There are different types planks that can be alternated during the workout.

Be sure to use this set of exercises to quickly get a flat stomach.

But that article can rightfully be considered unfinished. I rightly explained why and why the belly grows and how you need to live after childbirth in order to get rid of a decrepit belly. It was about nutrition, about walking, but it didn’t include the most important thing - in the previous article I didn’t tell you how to pump up your abs after giving birth.

But all is not lost. Because today gives me a wonderful opportunity to rehabilitate myself in front of all the mothers of the endless Internet and highlight for them the topic of how to still pump up the abs after childbirth. But first, let's have a little theory.

Before starting to describe workouts that will help pump up your abs after childbirth, I consider it my sacred duty to warn each of the readers about possible harm for good health.

How long after giving birth can you pump up your abs?

Whether you like it or not, it won’t work without theory again. During fetal growth in women, the so-called divergence of the white line of the abdomen occurs. It turns out that the fetus seems to stretch the press along a vertical line and feels calm about it.

After a successful birth, you need to wait a certain amount of time before even starting to train your abs. 1.5–2 months is the minimum period after normal childbirth. You must wait 2–3 months after a cesarean section.

Under no circumstances should you rush; this can have adverse effects on your health. Believe me, beauty is not worth such sacrifices!

But even after meeting the required deadlines after childbirth, it would be necessary to check the convergence of the white line (diastasis) before starting abdominal training after childbirth. If you don’t do this and start pumping up the abs before the linea alba comes together, there is a risk of pumping up a hernia of the rectus abdominis muscle.

How to check white line alignment?

The convergence of the white line can occur much longer than the periods described above, up to 5, and sometimes up to 11 months.

And checking whether the white line has converged is quite simple, although you will need a partner for this. Lie down on the floor, legs bent at the knees, hands behind your head. In short, the classic crunch position for the press.

Your partner places his fingers across his stomach just above his navel. You make the starting effort for twisting, and the assistant draws conclusions. If 2 fingers fall between the place where the abs should be, then everything is in perfect order - green is the color for training. You need to check again by placing your fingers below the navel.

If 3 fingers fail, it would be better to hold your horses and refrain from abdominal training for a while - yellow.

Well, if you drowned all 4 fingers, there is no question of any training yet, the color of the traffic light is definitely red. The experiment needs to be repeated later.

How to get rid of fat and pump up abs after childbirth

Download the training program for moms

But I have to disappoint you right now: to pump up your abs after giving birth, just doing abs workout won't be enough. More precisely, it may be possible to pump up the abs, but it will hardly be possible to remove the belly and make the abs visible under the fat layer.

After all, as I wrote in the last article (if you didn’t read it then, you won’t fully understand me) in order to overcome excess belly fat after childbirth, you need A complex approach to loads.

It’s just not possible to remove fat somewhere and leave it somewhere. In order to lose belly fat, you need to reduce the percentage of fat in the entire body. And for this, I repeat, an integrated approach is needed.

An integrated approach involves working all muscles, not just the abs.

First place in the top exercises to combat fat after childbirth is certainly occupied by all types and methods of cardio training. Fitness, swimming, running...

We safely give second place to the gym. Again, a combination of cardio training and the gym will undoubtedly give maximum results together. And again: in the gym it will be necessary to train not only the abs, but also all other muscles. Based on this logic, it turns out that even exercises such as will undoubtedly help pump up your abs after childbirth.

Where to exercise to pump up your abs after childbirth?

Before moving on to the above-mentioned top places for pumping up the abs, I consider it my duty to say that training will never be as effective as in total.

Gym workouts + cardio workouts (pool is best) + home workouts = beautiful, appetizing belly very, very soon.

However, not so long ago my daughter was born and I understand perfectly well that time is tight for a new mother. And always. So the ideal rarely becomes actual. Well, if your husband is not such an asshole, attentive and responsible, then of course you will find both time and money.

Personally, I would recommend that every mother proceed from her own capabilities, needs and motivation. Although, again, when it comes to motivation, we remember the previous article and hang up our photo in the bathroom to increase this very motivation.

Below I will offer 4 types of places and options for classes where you can pump up your abs after childbirth. And no matter what place you choose, no matter where you study, you must remember the following postulate: you cannot immediately start high level loads. The load needs to be increased gradually. And at the slightest pain, “like a woman,” stop training. If the pain continues, you should definitely see a doctor.

Top places to pump up your abs after childbirth

Pool

So, if you can afford it both in terms of time and capabilities, I would first advise you to work out in the pool. Swimming is a sport where every muscle in the body is used. And this is the best way to get rid of excess belly fat.

Shaping or fitness

Another great way to pump up your abs after giving birth. More precisely, not so much as pumping up the abs (we will do this with the help special complex, which I gave above), how much to get rid of fat deposits left as a memory of pregnancy. Shaping or fitness helps girls also use all their muscles, although going to the pool will be much more effective.

Gym

This is where my diocese is entirely. I declare with all confidence that a well-designed training program in the gym will help you lose your stomach at the same time as pumping up your abs after childbirth. But where to get this program is another question.

You can pay for training with a trainer at the gym. Or, as an example, you can use any of the ones I have compiled. Or search on the Internet. Well, or order a training program on this blog.

If you decide to order a training program from me, enter the word “mamochka” in the notes when ordering, and receive a 25% discount from me on any training program. I guarantee a high-quality and inexpensive training program taking into account all postpartum nuances.

I must note that working out your abs in the gym, where guys who will stare at you in the first stages of training also work out, is a powerful addition to motivation. After all, the more embarrassment you feel about your belly, the higher your desire to get rid of it will be, the more more effort you will apply it and, accordingly, the faster you will pump up your abs after childbirth.

How to pump up your abs after childbirth at home?

I think most readers would like to get an answer to this question and not bother about the pool, shaping or gym. Alas, you can pump up your abs at home, but doing it in the places described above is much more effective. But at the same time, home is the most convenient place, so I’m sure many will limit themselves to just abdominal training at home.

If you decide to work out your belly at home, then first of all buy a hula hoop, fitball and jump rope. If you haven’t done this before, it won’t be so easy in the first stages, but I’m sure you’ll succeed. Be sure to pay a lot of attention to walking around the city. If your house has an elevator, and you don’t live on the first floor, forget about its existence. Walk up the steps, this will help you build up your abs faster after giving birth.

Well, if finances allow you to purchase treadmill, then this is almost a victory over excess fat. Long jogging will be your best assistant in home abdominal workouts.

As an exercise, I advise you to use the complex that I gave above. You can study and create your own complex.

I dare say that when it comes to how to quickly pump up your abs after childbirth, you should always training program add . This is the only one I know static exercises for the press, which perfectly helps fight subcutaneous fat.

Stretching will help pump up your abs after childbirth

No matter which method of abdominal training you choose, always do it. This will help the muscles warm up, the blood flow through the trained muscle will be higher, which means the results will appear faster. Study carefully the picture of the stretching with a cat, I think additional comments will be superfluous.

Exercise "Elevator"

In principle, this exercise could be included in an ab workout at home, but I considered it necessary to carry it out separately. Regardless of where you decide to get rid of your belly after childbirth, it must be done every day. It is better to do this exercise twice a day: morning and evening. You can perform the “Lift” exercise either standing or lying down (preferably lying down).

Imagine that a completely relaxed stomach is the 1st floor, and a maximally retracted stomach is the 10th floor. At each training session we ride the following routes 3 times:

1-4-1 floors;

1-4-8-1 floors;

It is enough to spend literally 3 minutes on this exercise in the morning and evening, but its effectiveness in helping to pump up the abs after childbirth, both at home and in other places designated for this purpose, cannot be overestimated.

How to pump up your abs as quickly as possible after childbirth

I apologize for repeating myself, but repetition, as you know, is the mother of learning. Nothing will work as well as an integrated approach. One day train at home, the next day go to the pool, the third day go to Gym, and on the fourth go to the gym. Take 1-2 days of rest and repeat this cycle. In this simple way, you can really quickly and effectively pump up your abs, making your abs slightly visible, and your tummy firm, flat and appetizing.

How to pump up your abs after childbirth video

Simple manipulations with body temperature can help fight excess fat in the abdominal area. For example, a massage with a shower spray, with cold water turned on, in the abdominal area will help to pump up your abs faster after childbirth. And in general, a contrast shower has a very positive effect on getting rid of excess fat.

But the most ingenious trick in my opinion is rubbing ice cubes into your stomach in the morning. Every morning, immediately after waking up, take an ice cube out of the freezer (I hope there is no need to explain how it gets there) and rub it into your stomach until it is completely destroyed, until the cube melts. The trick is that the body will immediately throw energy into warming the cooled area of ​​​​the skin, and this very energy will be used for the productivity subcutaneous fat, preventing your abs from showing off in front of the mirror)

Well, that’s all it seems. Now you know how to pump up and pump up your abs after childbirth and I’m sure you’ll succeed very soon.

P.S. I’m planning to launch a competition here in the near future (somewhere in February) best abs to summer. The list of nominations for my ideas will include both the best abs and the best dynamics of pumping up the abs. So here’s some additional motivation for you: in addition to working on your attractiveness, you can also take part in a competition and win money.

I wish you determination, strength and patience. You will succeed!

With faith in your successes, Vitaly Okhrimenko !