The birth of a baby changes the life, habits, routines and time we invest in personal care. Recovering physical form after childbirth is one of the most frequent concerns in women.
Doctors recommend that if it was a delivery without complications, physical activity is recovered between 4 and 6 weeks after giving birth. If it is a cesarean delivery, it will be recommended between 8 and 10 weeks. In addition, special care must be taken not to force the abdominal and pelvic area; the most sensitive after giving birth.
VivaGym proposes a simple training circuit, which you can do with your baby. Do the exercises with rest intervals between sets of 45 to 60 seconds.
1. Squats. Hold your baby near or far from the chest, open your legs slightly to get a wider width than your shoulders and flex your knees to form an angle of approximately 90 degrees.
2. Baby lifting. Hold the baby with the arms at chest height and raise it progressively until it is above the shoulders.
3. Lunges. Separate your feet with a width slightly greater than your hips, move forward one step and make the lunge with the knee almost to the ground.
4. I suppose. Lie on your back and hold the baby on your chest with your arms folded. Raise your arms raising the baby and shrink them again.
5. Buttock bridge. Lie on your back with your legs hunched, secure the baby by the armpits and place it on top of your legs. Elevate the pelvis with strength in the heels, tightening the buttocks and contracting the abdomen.
6. Pointers. With your hands and knees resting on the floor and the baby lying between your hands, stretch one leg and the opposite arm parallel to the floor and hold the position for 5 seconds. Repeat with the opposite leg and arm.
7. Iron. Lie on your stomach, with your feet apart at hip level, your legs straight, your back straight and your elbows alienated with your shoulders and flexed at 90 degrees. The baby stays in your arms to interact with him. The exercise begins at an initial level, resting the knees on the floor. Then, perform 1 to 2 series of iron, maintaining the position between 15 to 30 seconds with a pause of 10 seconds.
8. Dynamic iron. Put your hands on the floor and keep the baby in your arms. With the tips of the feet supported, alternately advance each knee to the outside of the elbow on the same side.
9. Pushups. Rest your hands on the floor with a separation greater than the alignment of the shoulders. Descend as far as you can, keeping the baby in your arms and back straight. On an initial level, support your knees on the floor. Take advantage of each descent to give it a kiss!
10. Upper back. Sitting on the floor with your knees up and your baby resting on your legs, hold as long as possible with your feet elevated.