Exercises for belly

To ensure that the abdominal muscles during the period of expulsion of the fetus and to keep in shape after giving birth, you need to train your abdominal muscles in the first 20 weeks of pregnancy.



Exercise 1



Lying on your back, arms along the body. To first raise the right leg up to 90 degrees - lower. At the same time bring the left - lower. Breath hold. Repeat exercise 6 - 8 times for each leg.



Exercise 2


Starting position is the same. Lift your right leg up to 90 degrees - lower. At the same time bring the left - lower. Raise both legs to omit. When lifting the feet breath hold. Repeat the whole exercise 4 - 5 times.




Exercise 3




Lying on back, hands at sides. Rotate the torso to the left, placing your right hand on the palm of the left. Feet from the floor not to interrupt. To return to the original position. Repeat movement with rotation in the other direction. Exercise 4 to 6 times in each direction.





Exercise 4


Starting position is the same. Lift your right leg to a height of 35 - 50 cm from the floor. To take her to the side. Then bring it back and drop. Repeat the exercise with the left leg. To perform motion 5 to 7 times on each leg.





Exercise 5


Lying on back, hands at sides. Bend your knees, resting your feet on the floor. Then "blame" feet to the right, then left. Repeat the exercise 8 to 10 times in each direction.





Exercise 6


Lying on his right side, his hand under his head. The palm of the left hand to lean on the floor. The right leg slightly bent at the knee. Left - to keep straight. Make a left foot forward - side - back. To return to the original position. Breath hold. Exercise 4 - 5 times. To repeat it lying on its left side.





Exercise 7


Lying on his right side, his hand under his head. The palm of the left hand to lean on the floor in front of chest. Both legs are straight. Drawing with your left hand, raise both straight legs 10 to 12 inches from the floor. Keep them for 5 to 7 seconds. To return to the original position. To make 2 - 3 relaxed and exhalation. Repeat the exercise 3 to 4 times. Then run it on the other side.




After you perform the exercises in the initial position lying on the back rest 20 - 30 seconds. Breathing calm.




The transition from a position lying on the back in a sitting position is not recommended. It increases intra-abdominal and intrapelvic pressure and may cause abortion. Especially in the first 15 weeks. After exercise it to turn on his side and, leaning his hands on the floor, to kneel and to move in the vertical position. Breath hold. And, of course, this exercise can only be performed after consultation with a physician.




Remove the "ex-pregnant" belly

Source:

Women's health

women's web magazine