Your second baby has just been born, and now your body is undergoing a special change that is called the recovery process after the second birth.

Recovery after second birth

Recovery after the second birth is a process of reverse development of the uterus and all organs of the small pelvis, as well as a gradual restoration of the figure, especially in the abdomen, and a decrease in body weight. On average, the recovery process takes from six months to a year, although often girls who have given birth to second children complain that it is more difficult to lose weight after the second birth.

The process of postpartum recovery begins from the moment the placenta leaves due to active contractions of the uterus and its reduction in size. At the same time, there is a tightening of the skin on the abdomen, a gradual contraction of the muscles, which will reduce the size of the abdomen.

Uterus contraction after second birth

During pregnancy, the uterus increased in size tenfold, reaching a weight of about 1 kg by the time of delivery. After the birth of the crumbs, the uterus should return to its almost previous size in a certain time, shrinking to 70-80 g.

The question of how long the uterus contracts after the second birth depends on many factors - the weight of the child and the degree of uterine distension, the age of the mother and the presence of various pathologies, hormone activity, breastfeeding and much more. On average, the process of restoring the uterus lasts for the second birth no more than 6-8 weeks, at first the process is also accompanied by secretions - lochia, which occur as a result of the renewal of the endometrium - the inner lining of the uterus. It is difficult to say exactly how many days the uterus contracts after the second birth for each particular girl. But it is known for sure that in the first days it should actively decrease, dropping by about 2 cm daily. At the same time, girls notice a more painful contraction of the uterus after the second birth, due to the fact that the uterus is already contracting more actively and faster, and returns to its original shape.

In the early days, against the background of breastfeeding, pain can be felt quite distinctly, resembling labor pains, only less intense. You should not be afraid of this, if you have questions, you should ask your doctor, the doctor will examine the uterus and, if necessary, it can be massaged so that the walls contract more actively. Gradually, the contractions of the uterus will be felt less and less, and it will gradually return to its original size and shape.

How to return the figure after the second birth

Naturally, immediately after leaving the hospital, your figure will be far from ideal, and during the second birth, the girls note that their stomach does not go away for a long time. This is due to a strong stretching of the muscles and a weakening of the tone of the anterior abdominal wall during childbirth. Gradually, as the restoration of strength, it will be possible to begin the fight against this phenomenon.

It is not so easy to answer the question of how to remove the stomach after the second birth - it is important to restore the tone and the original anatomical structure of the muscles. Immediately after the birth of the second baby, it is recommended to wear a postpartum bandage that will tighten and support the muscles and skin. You also need to move more and as you recover, after about 6-8 weeks during natural childbirth, start feasible exercises for the abdominals.

No less worried about the question of how to lose weight after the second birth. Usually, weight loss is more active with breastfeeding and food consumption without exceeding calories. But weight loss will not occur immediately, but gradually, as the baby grows, the woman actively begins to lose weight by about six months of the baby's life. You need to take care of how to return the figure after the second birth after the maternity hospital. It is important to organize proper nutrition and an active lifestyle, walk with children more often and move, exercise and not exhaust yourself with strict diets. It is important to remember that weight loss should go smoothly and gradually, muscles do not gain tone immediately. Therefore, do not rush, everything will be restored during the first year of the baby's life.

Many young mothers begin to worry about their figure after childbirth. The motives for losing weight can be different: you want to feel more mobile and more alert, or just fit into your old jeans. Let's talk about when you can start playing sports, and why it is important not only for the figure of a young mother.

How much can you gain during pregnancy?

On average, weight during pregnancy increases by 13.8 kg. For each woman, the indicator of weight gain is individual. For example, plump women gain less than thin ones, and tall ones more than short ones.

In women who have a large increase in breast volume, body weight usually also increases significantly. On average, a woman with a normal weight should expect that her increase during pregnancy will be 11-16 kg.

Why is physical activity after childbirth especially important?

After childbirth, a woman needs to strengthen the muscular frame, since the main muscles of the abdominal press are stretched and could be divided along the middle line (diastasis of the rectus abdominis muscles). This is considered the norm during pregnancy, but you need to restore the strength and elasticity of the muscles, because they play an important role in maintaining the back and pelvis. The older and heavier the child, the more strong and developed muscles are needed.

When to start exercising?

It doesn't matter if you had a vaginal delivery or a caesarean section - go to the doctor's check-up 6 weeks after the birth. Find out if you can exercise with a specialist. Otherwise, you can only hurt yourself if you start training too early.

What workouts are available?

The most important workout you can resume right after giving birth is pelvic floor strengthening exercises. They can also be performed, since these muscles experience a special load during gestation and childbirth.

To contract the pelvic floor muscles, imagine that you are trying to stop the process of urination - you should feel the contraction and rise of the muscles. No other parts of the body should move. Exercise can be performed anywhere - no one will guess.

There are two types of exercises:

1. Slow: while maintaining calm, deep breathing, contract your pelvic floor muscles and hold for as long as you can, up to 10 seconds, then relax completely. "Gold standard" - 10 repetitions of 10 seconds each.

2. Fast: Squeeze your pelvic floor muscles hard, then release quickly. Repeat 10 times. Relaxation is just as important as contraction, so make sure you do it all the way.

Ideally, a complex of slow and fast exercises should be performed three to six times a day. Do not squeeze your buttocks, move your legs, or lean back.

It is also necessary to train the muscles of the pelvic floor for those women who are due to give birth by caesarean section. Research shows that for most, these muscles are weakened by childbearing, not by natural childbirth.

If you want to quickly get rid of your stomach, then be careful with yourself: at first, standard abdominal exercises can only do harm. Therefore, try to gently draw in your stomach and pelvic floor muscles every time you are going to lift something heavy, bend down or bend over.

An excellent cardiovascular load on the body is walking. And you can work with your baby. Just do not immediately start with two-hour walks at a fast pace, no jogging. The training process should be added gradually. Pilates for new moms and yoga are fine.

Illustration from the book "I will be a mother".

Please note that the intensity of exercise affects the amount of breast milk you produce.

How effective are corsets or bandages?

Corsets and bandages support weakened abdominal muscles and reduce further pressure, especially when you lift weights, sneeze, or sit up straight. But for a thin waist and a flat tummy, you need to strengthen your abdominal muscles. To be effective, wearing a corset must be combined with acceptable physical exercise.

Proper nutrition

Do not forget that proper nutrition is important not only during pregnancy, but also after childbirth. And the fact that mom should eat for two is a delusion. Do not neglect breakfast, eat 5-6 times a day in small portions. Avoid sweets, processed foods, fast food, fried foods in your diet. Add more vegetables and fruits, drink water, try not to snack on the go. Talk to your doctor about which foods should be completely excluded, and which ones, rich in nutrients and vitamins, should be added to the menu.

During pregnancy, the expectant mother quickly gains weight - maybe up to 15 kg, maybe more. For some mothers, extra kilos go away during childbirth (especially long and difficult ones), for others it is difficult. To return the figure after childbirth and tighten the muscles, conventional diets are not suitable, and the load on the body with complex exercises or fitness is simply inappropriate and, moreover, dangerous.

If childbirth and breastfeeding go according to a natural scenario, the recovery of a woman will gradually come: the body will return to the state in which it was before pregnancy or even better. The task of the woman herself is to help her own body in this.

So, what needs to be done in order to? Work on the diet and eat right, do gymnastics and lead an active lifestyle, allow yourself to relax and use special cosmetics.

How does the figure change after pregnancy

The belly of the woman in labor is stretched very strongly - first of all, inside - due to the enlarged uterus. During the nine months of pregnancy, it not only stretches, being under the influence of the baby growing in it, but also increases in volume. This is due to the new formation of muscle fibers: each of them increases in length by 10 times, and four times in width. By childbirth, the volume of the uterus becomes 500 times larger, and weight - 25 times. That is why it will take time for the uterus to return to its normal size, and recovery after childbirth is slow.

Immediately after childbirth, the size of the uterus is approximately the same as it was at four months of pregnancy, or only after 5-6 weeks, its size returns to the prenatal form.

Restoration of the figure after childbirth

In order for the uterus to contract faster, it is necessary, first of all,. Then the right amount of the hormone oxytocin will be produced in the mother’s brain, which contributes to the contraction of the muscles of the uterus. In addition, experts say that stimulation of the nipples reflexively causes the uterine muscle fibers to contract.

In the first three to four days of the postpartum period in the maternity hospital, ice wrapped in a sheet or towel can be applied several times to the lower abdomen and kept for about ten minutes. Cold will help to reduce blood vessels, as well as reduce bleeding on the surface of the uterus. This will lead to the fact that its cavity will be quickly cleared of blood clots; the development of bleeding will be excluded, and the uterus will begin to take its original size.

Flat stomach one month after childbirth (video):

It is also useful to lie on your stomach, it helps the uterus to contract by accelerating the cleansing of its cavity. It is enough just to lie motionless on your stomach for 10-15 minutes four to five times a day. It is useful to get up almost immediately after childbirth - after 4-6 hours - so that the muscles contract while walking, thanks to it the bladder will begin to contract (its overflow does not allow the uterus to contract normally), and also to improve the outflow of what is in the uterine cavity , - this is also necessary for its reduction.

We wear a postpartum bandage to tighten the muscles

It is known that the shape of the abdomen from the outside is determined by the muscles; first of all - straight lines, which are located in the anterior part of the abdominal wall. Over the course of pregnancy, they stretch from the growing uterus and can often diverge to the sides from a straight line, forming a diastasis. To determine if you have it in the postpartum period, you need to lie on your back and raise your straight legs up 5–10 cm. Then you can not only see, but also feel, feel the small ridge that has formed: it rises slightly above the rectus abdominis muscles, who have dispersed. This is diastasis, which can persist for about three months after childbirth.

To get rid of it, you need to wear a special postpartum bandage - it will help restore the figure and stomach. A doctor will help you choose it, he will also advise whether you need to wear it at all.

The bandage supports the stretched abdominal wall, fixes the abdominal organs (first of all, the uterus, because there is an unstable stretched ligamentous apparatus), does not allow a hernia to form (a defect in the muscles through which the abdominal organs go into the subcutaneous tissue), fixes the sutures after a caesarean section .

It is necessary to put on a postpartum bandage in the supine position, when the abdominal muscles are as relaxed as possible. It is worth wearing for eight weeks: every three hours of wearing it is necessary to take breaks for half an hour. It will not only help restore the figure in the postpartum period, but also reduce the load on the back and reduce pain in it.

How to remove the stomach immediately after childbirth (video):

At the same time, there are contraindications in which it is forbidden to wear a bandage: for example, kidney disease; certain diseases of the gastrointestinal tract with pain or bloating; allergies or inflammation of the skin; inflamed after.

Proper nutrition is the key to success in postpartum recovery

Conventional diets in the postpartum period, which could quickly return to its former shape, will not work. They will only worsen the condition of an already weakened body, deprive the baby of the necessary nutrients that he should receive with mother's milk. So the only way out is to work on your diet.

Rule one. Fractional nutrition

It is necessary to eat 5-6 times a day in small portions. Such a diet is, in principle, useful for the body, because the food is completely absorbed by it, and not deposited with fat on the sides. Do not skip breakfast, because the morning meal is very important: let it be porridge, which promotes good digestion. Eat meat, only lean: either steamed, or boiled, or baked in the oven.

If between food examples you feel hungry, use snacks with something healthy and low-calorie: fruits, vegetables, dried fruits, kefir or yogurt.

Rule two. Refusal of junk food

Sweets are not only harmful to the figure (especially after pregnancy), they also have a bad effect on the health of the baby: it contributes to gas formation, the development of diathesis, and leads to problems with teeth and bones. Allow yourself marshmallows or marshmallows, but no more. You can dry fruits.

Consume healthy fats, which are found in fish, nuts and vegetable oils (olive, flaxseed and others). Refuse canned and semi-finished products, food containing preservatives, dyes, harmful additives; everything spicy, fried, smoked.

Rule three. More vitamins

Vitamins will help to recover after the first and subsequent births. Indulge in fruits and vegetables: you won’t get fat from them, but you will get a lot of vitamins and minerals for the full functioning of the body, fiber to get rid of constipation; as well as sugar to meet the needs of the body.

Rule four. More liquid

You can by consuming as much water as possible. Its deficiency leads to a slowdown in the metabolic process and to the fact that the calories that have entered the body are not consumed, and therefore are deposited somewhere on the hips.

Fluid will not only help you return to your prenatal shape, it is essential for the production of breast milk, which is 87% water. Drink plenty of pure water - about 2 liters per day. Compotes, fruit drinks, natural juices, mineral water without gas are also allowed (consult your doctor about it). However, if you still have (hot flashes and stagnation of milk), you should not drink a lot of water.

Rule five. Proper metabolism

A good metabolism helps in restoring the figure after childbirth. To normalize it, you need to have a good sleep. Of course, a young mother often does not sleep at night with a child, but she needs to get drunk and give herself a rest, as soon as possible. It is better to refuse washing dishes (put aside for a while) and sleep with the baby.

Don't forget about physical activity. Walk more on the street, and when the baby grows up, play outdoor games with him.

Lactation will help restore the figure after childbirth

It's amazing how the female body is tripled. According to the natural physiological process, the extra kilos gained during pregnancy should go away on their own during the entire period of long breastfeeding, which can last more than a year.

A nursing mother loses about 500 kcal per day. If she eats moderately, then the calories needed for energy production are extracted from her "fat reserves". As a result, the baby is fully fed, and his mother gets rid of extra pounds without harm to health. In addition, after childbirth, the mother has quite natural physical activities: carry the baby in her arms, entertain him, help him learn to crawl, and then walk.

Walk and move more, after consulting a doctor - visit the pool, do some sports. Even if it seems to you that you don’t have the strength for extra movements at all, just start doing something - and you will see that they are still there.

However, classes can be started only one and a half to two months after childbirth, but already on the second day after the birth of a child, you can do breathing exercises, which will positively affect the recovery of the abdomen. It must be performed daily, several approaches 10-15 times: on a deep breath, inflate the stomach, on the exhale - retract. Please note: it can not be done to women after a caesarean section.

Restoring the figure after childbirth: breasts

The breast after childbirth and due to feeding the child not only increases, but also loses its elasticity. To get it back you need:

1) continue breastfeeding the baby until one and a half - the spirit of years: during this time the stage of involution of lactation will pass, the tissues will be transformed from glandular to fatty, and the breast will return to its previous state;
2) take a contrast shower to improve blood circulation;
3) do special exercises for the chest;
4) take care of the skin with the help of various cosmetics;
5) perform breast massage after childbirth.

Cosmetics for the restoration of the figure in the postpartum period

There are many products whose manufacturers promise that they will strengthen the skin and contribute to the burning of subcutaneous fat, but all these creams and gels work only in combination with physical exercises. At the same time, they can really slightly smooth out uneven skin texture and tighten it, give it tone and a fresh look.

Restoration of the figure after childbirth (exercises):

It will help restore health to the skin and a contrast shower (take no more than once a day): first turn on just warm water, then hot, then turn on cold water for a few seconds. Remember that it takes longer to heat up the body than it does to cool it down, and don't force yourself to freeze under ice water. As an ambassador of the shower, don't forget to rub yourself with a terry towel - this not only stimulates blood flow, but is also a massage.

Personal experience of a girl who lost 25 kg after giving birth (video):

To restore hair after childbirth, which both during pregnancy and after the birth of a child actively falls out, grows dull and becomes thin, it is also necessary to make a lot of efforts. It all depends on heredity and individual factors, on good nutrition.

The fact is that the hair follicles, reacting to hormonal changes in the body of a pregnant woman, increase, and the number of scales on the hair itself grows, then the hair seems thick and strong. However, when the hormonal background stabilizes after childbirth, these hair follicles return to their previous state, decreasing. They do not cope with heavy hair - and fall out.

To restore hair, it is necessary not only to use special shampoos, masks and oils, but also to make masks on your own to strengthen them. One of the most effective is with an egg; burdock oil will also help.

So, mix one teaspoon of butter with one egg yolk. Apply the mixture to your hair, putting on a cap or a plastic bag on top, and wrapping it tightly with a towel (or wearing a hat). Rinse with warm water and shampoo after 30-40 minutes.

Also in the postpartum period, you can make a short haircut to reduce the load on the hair follicles, and make visual volume.

After a miracle happened, when, after a long nine months of waiting, a beautiful baby was born, you can look at him for hours without ceasing to be touched. However, new mothers rarely feel completely happy, because looking at their own reflection in the mirror can inspire regret and self-doubt. Many, even before the birth of a baby, believe that the figure will quickly return to normal, but in most cases this does not happen. Not every woman after childbirth is able to return to her previous weight as soon as possible. Moreover, some do not succeed even after several months and even years. Due to the fact that this problem is more than relevant, we suggest talking about how to recover after childbirth.

We return the body to its original state

First of all, it should be noted that the shape of the abdomen of a woman who has just given birth is determined by its contents, in this case, an enlarged uterus. So, for nine months of pregnancy, this organ is stretched, respectively, and its volume increases due to the appearance of new muscle fibers. So, the volume of the uterus by the time of childbirth increases by five hundred, and its weight - by 25 times! Of course, after delivery, it will take time for the mentioned organ to return to its original state. After a woman has given birth to a baby, the size of the uterus corresponds approximately to the parameters that were observed in the fourth month of pregnancy. And the tummy at this time is already very noticeable. Answering the question: “How long does the body recover after childbirth?”, Note that the uterus returns to its original size in about five to six weeks. We now propose to learn about the first actions that need to be taken in order to speed up this process as much as possible.

Using ice

If you are wondering how to quickly recover after childbirth, then keep in mind that you need to act in the first hours after the baby is born. So, even at the time of being in the hospital for the first three to four days, it is recommended to apply ice to the lower abdomen for five to seven minutes several times a day. Cold stimulates contraction of blood vessels and a decrease in bleeding of the damaged surface of the uterus, which speeds up the process of cleansing the cavity of this organ from blood clots and prevents bleeding.

Lactation

Be sure to keep in mind that it will be much easier for a breastfeeding woman to lose weight after giving birth. Moreover, experts recommend putting the baby to the breast not by the clock, but at the request of the baby. In this mode, the body of a young mother begins to produce the necessary amount of oxytocin, which contributes to the contraction of the muscles of the uterus. In addition, stimulation of the nipple at the level of reflexes causes contraction of muscle fibers in the female genital organ.

Lie on your stomach and move

In order for the uterus to contract faster, it is useful to lie on your stomach more often. This speeds up the process of emptying its cavity. So, it is quite enough to lie on your stomach several times a day for a quarter of an hour.

In addition, the recovery process of the said organ is most positively affected by the early rise to the feet (several hours after childbirth). So, due to the activity of the muscles during walking, the bladder is stimulated, the overflow of which prevents the contraction of the uterus. In addition, the outflow of blood clots from its cavity improves.

How to recover using a bandage

In addition to the size of the uterus, the shape of the abdomen is also determined by its rectus muscles, located in the anterior abdominal cavity. In the process of bearing a child, they stretch and often diverge to the sides, forming the so-called diastasis. This phenomenon may persist for several months after childbirth, but, as a rule, it disappears after 8-12 weeks. To combat stretched and diastasis, experts recommend using a special one. It helps maintain the stretched abdominal wall, fixes the abdominal organs and prevents a hernia from forming. In addition, its use helps to fix the seam from a caesarean section. If you want to use a bandage, then be sure to consult a doctor who will tell you how to wear it correctly.

Choosing a bandage

There are three types of this medical device. The first of them is called a bandage-belt and is a wide (15-30 cm) elastic band, covering not only the stomach, but also the hips, and fastened with Velcro. This device is indicated for use both during pregnancy (located on the wide side on the back) and in the postpartum period (strengthens the most voluminous part in the abdomen).

There is also a bandage-grace. It is in the form of shorts with a high waist and tight inserts in the abdomen and lower back, as well as a wide belt. Another type of bandage - called postpartum - is recommended for use by women who have had a caesarean section.

Contraindications to wearing a bandage

When wondering how to quickly recover from childbirth, you should not focus solely on the speed of returning to your original appearance. The main factor is the preservation of one's own health. After all, even such a seemingly harmless thing as a bandage has a number of contraindications. These include the following pathologies:

kidney disease;

Diseases of the gastrointestinal tract, which are accompanied by bloating or spastic pain (for example, colitis);

Allergic skin diseases (contact dermatitis, etc.);

Inflamed skin in areas in contact with the bandage tissue;

Inflammation of the seams after caesarean section.

How to use a postpartum bandage

It is necessary to wear a bandage only while lying on your back. In this position, the abdominal muscles are in a relaxed state, which allows them to be fixed correctly. In the absence of contraindications, the bandage is recommended to be used throughout the entire postpartum period, that is, about two months after the baby is born. Moreover, it will not only be an excellent tool for restoring the figure, but also reduce back pain, which quite often causes discomfort to young mothers. Do not forget that when wearing a postpartum bandage, you need to take breaks for 30-50 minutes every three hours throughout the day.

How to recover after childbirth with the help of gymnastics

Another important stage in the process of restoring a normal figure is special physical exercises. However, you should not rush into gymnastics. So, you can start active exercises 8 weeks after giving birth, if your baby was born naturally, and not earlier than 2.5-3 months if you had a caesarean section. At earlier periods, the load on the muscles of the press can lead to serious consequences in the form of an increase in intra-abdominal pressure, which entails the preservation of diastasis, the descent of the vaginal walls, and the divergence of the sutures.

Gradual loads

To maintain health after childbirth, it is recommended to resort to breathing exercises. They are performed lying on the back. While inhaling, we try to inflate the stomach as much as possible, while exhaling, we draw it in as much as possible. You need to repeat this exercise about 15 times in one approach, which can be done up to 10 per day. Training can be a little more complicated. To do this, the exercise should be performed while lying on your stomach. At the same time, you will also stimulate the work of the intestines, which will solve the problem of constipation that so often worries moms. However, keep in mind that such training is shown only to women who have given birth naturally. If your baby was born by caesarean section, then such exercises are contraindicated, because they can provoke a discrepancy

Another great answer to the question of how to recover from childbirth is walking. In addition, this most effective way to tone the abdominal muscles has almost no time limits or medical indications. Thus, the process of walking involves most of the muscles of our body, and maintaining the body in an upright position contributes to the tension of the muscles of the abdominal wall. At the same time, you can always keep the degree of load under control, changing the intensity of movement depending on how you feel.

Home workouts

After 1.5-2 months after childbirth, you can slightly increase the load on the abdominal muscles. However, keep in mind that serious physical activity can affect the production of breast milk. Therefore, aerobics, shaping, and sports dancing are recommended only six months after the baby is born. Up to this point, it is best to limit yourself to home workouts.

A few simple exercises

1. We accept the starting position, lying on your back. We bend our legs at the knees so that the lower back is pressed to the floor. We easily wrap our hands around the neck. Slowly raise the upper body, stretch the chin to the knees, while straining the abdominal muscles. We repeat this exercise 30 times.

2. We accept the starting position lying on the floor on your back. At the same time, the legs are straightened, the arms are extended along the body. Gently raise your legs up at an angle of 30-45 degrees. We don't bend our knees. We repeat the exercise about 20 times.

Don't forget about proper nutrition

If you are concerned about how to restore the figure after childbirth, then great attention should be paid to what you eat and in what portions. So, limit your intake of animal fats, such as those found in pork and cream. Also, eliminate high-calorie foods from your diet and be sure to watch your portion sizes. However, you should not get involved in diets either. Your diet should be healthy and varied, because everything you eat will affect your baby (if you are breastfeeding him). So, after giving birth, a woman must definitely include fresh vegetables and fruits, cereals and sour-milk products in her menu. You should limit the use of bakery products, butter, as well as all salty, fatty, fried and spicy foods. All this will help maintain health (both your own and your baby) and quickly restore your previous weight after childbirth.

Skin care

Not the last role in shaping the appearance that a woman acquires after childbirth is the condition of the skin. This is especially true of our tummy, which during pregnancy is subjected to stretching, which often leads to the appearance of stretch marks and the formation of the so-called "apron" (surplus skin). As a rule, the occurrence of such unpleasant consequences is exclusively individual. In most cases, after the birth of a child, the skin on the abdomen of a young mother quickly shrinks and returns to normal. However, to speed up this process, something to do after childbirth is still necessary. First of all, experts recommend increasing its tone using a contrast shower. It is advisable to take it in the morning. First, use warm water for a few minutes, and then turn on hot water. Then run cold water for a few seconds. Be sure to keep in mind that it takes much longer to heat up the body than it does to cool it down. After this procedure, it is recommended to rub with a hard towel. A kind of massage will help stimulate skin blood flow.

In addition to a contrast shower, you can use special cosmetics. However, their choice should be approached very carefully. This is due to the fact that the substances included in them are easily absorbed into the skin, can penetrate into breast milk and harm the health of your baby.

Conclusion

So, today we found out that it is quite difficult to accurately and unambiguously answer the question of how much the body recovers after childbirth. After all, this process not only depends on how the baby was born, but also on many individual factors. However, regardless of this, you can always help your body with proper physical activity, a healthy diet, cosmetics and much more.

Happy mom! She finally left the hospital and plunged headlong into caring for her baby. But there came a moment when the euphoria began to gradually subside, and the gaze more and more often began to dwell on its own reflection in the mirror. It's time to think about yourself and help your body get back to its former shape: what to do after childbirth, what not to be afraid of, and what tricks you can borrow from the "stars".

Work on the diet

Weight gain during pregnancy and lactation is a completely unpredictable thing. Someone is rapidly losing weight, someone, on the contrary, is confidently gaining extra pounds. In addition, everything is complicated by the fact that you need to follow many rules and not harm your baby with your food. Any diets during this period are not appropriate: they will only worsen the condition of the weakened mother's body and deprive the baby of useful vitamins and minerals.

When working on returning to prenatal form, do not ignore what is inherent in the female body by nature itself. A mother who breastfeeds a baby for a long time, along with milk, “loses” the extra pounds gained during pregnancy. On average, 500 kilocalories are consumed per day, and if a woman eats moderately, then calories will also be extracted from fat reserves.

Come to Yourself: Star Trek

Star	Gained weight on	Returned to original form	What did
Julia Nachalova	30 kg	6 months	Separate meals, regular visits to the gym and walks in the fresh air. Complete exclusion from the diet of foods containing light carbohydrates: potatoes, grapes and bananas
Oksana Fedorova	20 kg	6 months	In addition to a special sports complex and a diet that excludes flour, canned food and marinades, the model tried not to eat after 19:00
Milla Jovovich	30 kg	5 months	It is based on fractional nutrition: three main meals and two snacks, plus daily workouts in the gym. The basis of the menu was fish, chicken, vegetables and fruits.
Katie Holmes	16 kg	1.5 months	Strict restriction in food (no more than 1000 calories per day) and high physical activity. At the same time, the actress remained a nursing mother.
Heidi Klum	20 kg	2 months	Intense workouts and a strict diet
Laysan Utyasheva	15 kg	8 months	To the obligatory gymnastics, Laysan added massage and body wraps. Dinner replaced with a protein shake
Jennifer Lopez	20 kg	10 months	Low-calorie diet combined with serious daily two-hour workouts
Jessica Alba	18 kg	4 months	The actress used the 3 + 2 + 1 nutrition system: three full meals, two snacks and at least a liter of water. Sweet dishes, pastries and salt were banned, but vegetables and lean meat or fish were always on the table. In total, you can “eat” 1700 kcal per day

Julia Nachalova Oksana Fedorova
Milla Jovovich

Katie Holmes
Heidi Klum
Laysan Utyasheva

Jennifer Lopez
Jessica Alba

The table is based on data from the Internet.

I would like to note that such a rapid recovery of stars is not a role model. This is rather a forced measure related to professional necessity. Sharp food restrictions are always fraught with a lack of vitamins and minerals for both the baby and the mother's body. The deterioration of the skin, hair, nails and teeth will not take long.

But diets as popular among stars as "3 + 2 + 1", which imply fractional meals, sufficient water intake and moderate exercise, are completely reasonable from a medical point of view and can be adopted.

Sports - for health

Since the recovery process after childbirth is very individual and depends on many factors, it is impossible to say with certainty which sports program is suitable for a particular mother. The main thing to remember is that any physical activity after childbirth must be selected, taking into account the state of health of the woman.

Most often, women who have recently given birth complain of problems with the abdomen. There are many exercises aimed at strengthening the abdominal muscles, but before you start doing them, make sure that you do not have problems such as diastasis rectus abdominis and symphysitis.

Diastasis rectus abdominis

Diastasis, that is, the divergence of the rectus abdominis muscles after pregnancy and childbirth, is a fairly common problem, explains yoga therapist Maria Khavkina. - Usually, stretching of the white line of the abdomen occurs in all women in the third trimester of pregnancy, and about eight weeks after childbirth, the muscles are restored, and the symptoms of diastasis disappear.

The most striking symptom of diastasis is a roller or bulge in the midline of the abdomen when trying to perform abdominal exercises or sit down from a supine position. In reality, many symptoms continue to bother women for a long time after childbirth, and in such cases, medical attention is needed.

It is quite possible to solve the problem without resorting to the help of a surgeon. To do this, first of all, you need to observe safety precautions after childbirth: do not do classic exercises for the press, in general, avoid lifting and carrying weights and loads that cause swelling along the white line or discomfort in the abdomen, warns Maria Khavkina. - And in addition, you need to train and coordinate the work of deep muscles - the pelvic floor and the transverse abdominal muscle, which will become a natural bandage and corset.

Symphysite

Symphysitis - the second scourge of the postpartum period - is an inflammation of the pubic joint during pregnancy and after childbirth. It is accompanied by severe pain when walking, and in especially severe cases, even in a sitting and lying position. This happens against the background of the action of the specific hormone "mom" - relaxin, which softens the ligaments and helps the body prepare for the birth process. But it also makes the joints, in particular the joints of the pelvic bones, more vulnerable to stress. In the case of symphysitis, the same principles of assistance apply as with any inflammation of the joints: in the acute period - rest, subsequently - gentle movements aimed at stabilizing the joint. With symphysis, sudden movements, wide steps, lunges, and running should be avoided.

Optimal and safe for the pelvic joints are unlimited in amplitude comfortable dynamic movements of the hips, similar to belly dance movements. You also need to pay attention to training the gluteal muscles - squats, glute bridge - as these muscles are inherently reliable stabilizers of the lower back and pelvis.

Being engaged in your physical form, try not to forget that all processes occurring in the body are individual. The main thing is the right psychological attitude and love for yourself, the baby and the people around you. And exercise and proper nutrition will definitely help you get back in shape. And maybe even make you even better, because it is not for nothing that they say that motherhood adorns!

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