Definition
During pregnancy, a woman’s belly increases in size from week to week. The tissue, the skin and also the muscles have to adapt to this new situation and stretch beyond the normal extent. After the birth, however, the tissue, skin and muscles are still stretched. This is where the recovery gymnastics begin for every woman, which also includes abdominal muscle training with the aim of tightening the skin, tissue and muscles.
Exercises
At the beginning of the recovery gymnastics you should choose a gentle start. Relaxation exercises, yoga and Pilates offer a perfect opportunity for this.
Tips for Bach muscle training
In order for the regression to be successful, a few tips should be followed. First of all, you should be aware that every body works differently and that you should not take other mothers or celebrities as role models. Especially famous mothers can afford the best personal trainers and also have individual training and nutrition plans drawn up.
You should take enough time, listen to your body and only do what is good for you. Above all you should not put yourself under pressure. Patience and discipline are also part of a successful recovery training.
Already with half an hour per day you can achieve good results relatively quickly. In addition, there are many other exercises in which you can even involve your baby, so that you can train relaxed and stress-free. For breastfeeding it is also very important not to lose weight too fast and too much.
Anyone who loses more than half a kilo a week risks that the baby is not sufficiently supplied with nutrients through breast milk. You should also make sure you get enough exercise and eat the right food. Attention should be paid to wholesome healthy food.
This includes whole grain products such as muesli, trail mix, fruit and lots of vegetables. After consultation with the doctor and the midwife, you can also start slowly with sports. However, you should not overdo it and concentrate first on the regression of the pelvic floor.
The exercises can then gradually increase in difficulty and also include the stomach, back and legs. Besides the slow build-up of the training, small breaks for recovery should not be forgotten. Since the nights will be short, small time slots should be used for recovery.
Midwives always have good ideas when it comes to small aids to make everyday life easier. This can be a homeopathic remedy or a freshening spray if the night has been very short again. If the weather and health permit, it is also advisable to spend a lot of time in the fresh air. You can meet other mothers and go for a walk together, exchange experiences and start doing sports together. Because: Together the motivation and fun is much greater than alone.
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