Restoring Postpartum Body Shape

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If, during pregnancy, you eat in a controlled manner, after childbirth there will not be much weight that you have to lose. After giving birth, your body will lose a lot of body fluids, including baby weight and placenta, as well as other fluids. Your body will automatically store about 5 kg of fat to provide additional calories needed during breastfeeding, and the fat will shrink within three months. But that doesn't mean you don't need to exercise to put your jeans back on: your abdomen, chest, and perineal muscles need to be tightened to get back to what they used to be. Avoid harsh diets, either during breastfeeding or afterward, as they can cause pain, fatigue, and even depression. Eat enough and balanced carbohydrates from whole grains, fruit, and protein. All of that is enough to help restore your fitness. Fitness is more important than scales, and if you exercise for at least 10 minutes every day, then gradually increase to more strenuous exercise, soon your body shape will return to normal.

CHEST PRACTICE

Pregnancy makes your breasts sag, but exercise can strengthen the muscles, improve circulation, and increase milk production. A good bra will keep your breasts from going down as they gain weight, and breastfeeding can make your body's tissues contract.

1. Stand or sit up straight. Both hands hold each other and raise the elbows parallel to the shoulders. Hold your hands tightly and push them far apart at the same time. Relax, and repeat several times.

2. Place your hands behind your back, then lift it up to align your head.

ABDOMINAL MUSCLES

This exercise is important for toning after childbirth, but you should only do it in the postpartum period to avoid stretching the muscles in your back or abdomen.

1. Lie down with your knees bent and the soles of your feet pressed to the floor. Place your fingers on your stomach, precisely on the part that changes color. Then lift your head and shoulders while feeling the muscles under your hands; if everything feels tight, it's good, but if there is a fracture or groove, immediately tighten your abdominal muscles.

2. Lie in the same position but cross your arms over your stomach, your left hand on your right hip, and vice versa. Pull your hands together, then lift your head and shoulders. Repeat this exercise ten times, twice a day. Every day, you need to check whether the fracture in the stomach has narrowed. Do not lift both legs at the same time because it can cause pain in the waist, or tuck your legs under furniture for sit-ups with straight legs. Do all the exercises above with gentle, regular, and painless movements.

3. Lie down and put your hands in the middle of your stomach. Take a breath and feel your stomach lift. Then exhale while pulling your stomach hard to exhale as much as possible.

4. Lie on the floor with your legs bent and your feet flat on the floor, slowly lifting your head and shoulders. Then slowly lower it back. When you feel able to do it easily, repeat it up to ten times. You can do this exercise while putting your hands on your shoulders, so as to train your hands as well.

HIPS, WAIST and BUTTOCKS

Lie down with your knees bent and your hands outstretched to your sides. Legs and shoulders are straight, and knees are tight. Turn your waist and swing your knees until they touch the floor on your left, while your right hip is pointing toward the ceiling. Repeat several times, alternately. Do not ignore these exercises because they are useful for tightening the pelvic floor muscles and helping blood circulation in the legs. These exercises can also be done while sitting on the baby's lap or lying in bed. Running up or down stairs or brisk walking is also of great benefit, but if you are just at home and feel a bit tired, keep exercising the basic muscles regularly at home.