The child will laugh while you do crunches — option for circuit training is 30 minutes for mothers with children. Exercises will help you quickly get in shape after childbirth
Frantic pace of life after the birth of a child catches women by surprise: how to make time for yourself? Doctors suggest trendy baby fitness exercise, where the weighting instead of dumbbells to be your child. Training can be done at home, performing exercises in between household chores. Shall we?
The warm-up. Walking on the ground
Before training make a circular warm — up- tilts head in a circular motion with his hands, knees, tilts forward and backward, right and left, warm hands and ankle. Take the child in his arms, turning back to him. One hand holds the baby under the arms, the other between her legs. Stand in front of a mirror so baby can see his reflection and smiled at him, and you will be able to correctly perform the exercises. Start marching on the spot, then do the steps back and forth, unable to squat slightly when moving forward. As soon as I feel a little hot and frequent pulse, begin to perform the exercises.
It is important to take the time, razmislite: Pixabay.com/ru
Exercise 1. Squats in motion
The exercise works the muscles of the legs and buttocks, allows you to maintain a heart rate in the training range. Squats are energy intensive and should be performed early in the workout. Stand in place, legs closed, baby keep, as during the warm-up. Make a step to the right, feet slightly wider than shoulder width and squat to a level where the thighs are parallel to the floor, then put his left leg. Similarly, do the exercise to the left side, stepping with the left foot. Repeat 2-3 sets of 10-15 squats. Stop the exercise when you feel tired.
Baby will be happy with the new opitope: Pixabay.com/ru
Exercise 2. Lift hands forward and up
The exercise works the muscles of the arms, back and chest. Stand up straight, feet shoulder width apart. Child hold both hands under the armpits, hands down. Raise the child up without bending hands. Repeat 2-3 sets 10-15 times. Then keeping your elbows bent press the child to itself. The child in the same position. Lift arms up, straightening them. The number of sets and reps the same.
Lifts arms will help to strengthen spiotto: Pixabay.com/ru
Exercise 3. Flexion of the body standing
The exercise works the muscles of the back and legs. Stand up straight, feet shoulder width apart. It is better to turn sideways to the mirror to control the correctness of technique execution. One hand holds the baby under the arms, the other between her legs, as during the warm-up. A straight back lean forward from the back parallel with the floor, then return to the starting point. Repeat 2-3 sets 10-15 times.
The child will laugh out loud at her reflection in cercalavoro: Pixabay.com/ru
Exercise 4. Tilts left and right
The exercise involves the abdominal muscles and back. Stand up straight, feet shoulder width apart. One hand holds the baby under the arms, the other between her legs. Lean alternately left and right, pausing at the starting point. Perform the exercise slowly to better work the muscles and not to disturb the child. Repeat 2-3 sets 10-15 times.
Exercise 5. Flexion of the body lying
The exercise involves the abdominal muscles. Lie on the floor on your back, placing himself exercise Mat or blanket. Bend your knees, feet resting on the floor. If the child is already sitting, booty put him on his belly so that the back of the kid relied on your feet. If the child is still not sitting, then put his belly on your stomach, facing you. In both cases, hold the baby with both hands. Download a press, bending the torso. Repeat 2-3 sets 10-15 times. Then perform the move of the body: back shebites alternately from right to left. The number of sets and reps the same.
Download press to strengthen, Giotto: Pixabay.com/ru
At the end of training suggest 5-7 minutes to devote to stretching, to release tension from the muscles. Put baby in the crib. Sit on the Mat and close your legs in front of you — reach into the socks. Then spread your legs apart and stretch to each foot alternately with his chest, keeping a flat back. Close the foot and slide the leg to the pelvis — bend the knees and bend the torso forward. In this position make inclinations in the parties. After stretch marks stretch yourself on the Mat, relax the muscles and lie down in this position with your eyes closed for 2-3 minutes.
The main thing in training — good mood and well-being of you and baby. You can start when the child reaches 3-4 months, consult your gynecologist and a pediatrician. As the child gets older his weight will increase, hence you will be able to systematically increase the load strength the muscles.Subscribe to our channel in Yandex.Zen