A full set of exercises to restore the figure after childbirth should include not only the activities that help to lose weight, but also those that are designed to strengthen the muscles of problematic areas of the abdomen, chest, buttocks and thighs.
Physical education classes begin with a warm-up is necessary. It will help to warm up a little and stretch your muscles, joints develop. In the warm-up usually consists of alternately swings and spins, kicks, turns and tilts the body and squats. Knead the muscles should be gradually moving from the head to the feet, first follow the twists and turns, the rotation and tilt of the head, then swings at first straight and then bent arms. After that somknite hands in the castle and make carpal rotation. Go to pan and tilt the body, do some sit-ups, swings down and stop the rotation. So you can consistently mash all the joints.
The next block of exercises should be directed to the fight against obesity, as do their bit easier than those provided to strengthen the muscles. You can perform jumps, running in place, squats, tilt, swivel, lunges feet first. In order to exercise to be effective, they need to be carried out quickly and do high reps for one approach. If you turn on the rhythmic music, engage in fitness will be much more fun.
Complete program of exercises to strengthen the muscles of problem areas. In contrast to the previous set of classes, they should perform slowly, making three or four sets of 10-15 repetitions each at intervals of a few minutes to catch his breath. In the moment of greatest tension in the muscles need to stay a few, and then continue the exercise.
Strengthen the muscles of the chest will help you a simple push-ups. Do they have to be, to occupy a position in which your feet are above your head, hands should be wider than shoulder width at the level of the chest, toes turned inward and elbows as close to the body. In such a situation it will stiffen the front chest muscles that are responsible for its shape.
On the abdomen fit standard abdominal exercises. To be most effective they can be run with a worsening of picking up a dumbbell.
To tighten the buttocks and thighs, you can perform squats with a worsening. Also fit this exercise: Get on all fours, back straight, alternately lift your feet up, and then to the side. Do as many repetitions per set.
Help restore the figure after childbirth also help jog and swimming lessons.