The first workout of exercises after childbirth
the steps
Lie down on the ground so that it is directed to the bottom of your face, and build on your knees and your feet on the one hand on your arm elbows on the one hand, while keeping the back straight.
Take a deep breath, keep your arms steady and start racing to raise your right foot to the highest point Tsttiein access to it, and keep this position for 10 seconds.
return the foot to the first placed with the output the same exhaling.
Repeat the same steps in the second time with the left foot.
repeat the same steps, alternating between the feet 30 times a day.
The second workout of exercises after childbirth
the steps :
Lie down on the floor on your back, and put both hands behind your neck Michbactan.
lift your head a little bit through your hands, and lift both feet so as to be an acute angle as in the picture.
Take a deep breath, and start racing in moving your feet a belly-to-hand, at the same time pulling the head forward, and keep this position for 10 seconds.
Exhale and return your head to the back foot and the individual so that they become straight and then bent simple angle.
Repeat the same steps with the other foot, and repeat the same steps 30 times a day.
Exercises after childbirth Step Three
This exercise works to tighten the abdominal muscles and get rid of the fat and contouring that occur after childbirth
lie down on your back perfectly straight, and relax completely.
raise your hands up and maintain straight and parallel.
Take a deep breath and start racing to raise your body up and directing the fingertips of your hand-to-hand foot.
Directed self and return the body to the first position and lie down quietly.
repeat these steps 30 times a day.
Exercise Four: steps:
. Lie down on the floor on your back, with your hands at your sides straight up and make your hands Mfirodtan straight and parallel.
Take a deep breath and start racing in lifting both feet to the highest point may pray to them and keep this position for 10 seconds.
Return to the initial situation, and exhale and relax a little and repeat those steps 30 times a day. Note: If you find it difficult to do this exercise you can do by lifting the right foot and then left alone the next time
V Exercise of exercises after childbirth
the steps :
Put a table or a chair behind the wall for leaning him, and rely on the chair as shown in the picture.
dropping off your body start racing in the middle in terms of the abdomen and buttocks down while keeping both your hands and your feet in place, and even feel traction in the abdominal area.
. Keep this position for 10 seconds and then back to the first position.
Note: This exercise helps to tighten the abdomen and sides and get rid of the sag and fat stored in this region.
Exercise VI steps:
In this exercise, can sit on the ground and return both hands behind your back and keep the back straight and your feet are fully unfolded
. Take a deep breath and lift one of your feet to the highest point may pray to them.
Stay in this position 10 seconds and then take out the soul and landing foot down
Repeat the same steps with the other foot.
Repeat the same thing 30 times a day, where this exercise works to tighten the muscles of the thighs and get rid of the sag. - See
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