After childbirth, your body is not the same; your abdominal muscles have been stretched and weakened during your pregnancy. To regain your pre-pregnancy figure, we recommend you these exercises as they flatten the abdomen after the childbirth and tone the pelvic floor.
Stomach vacuum is a series of exercises which control breathing and the diaphragm.
By exercising, you will work out your posture, abdomen and pelvic floor simultaneously, which are key points for recovering s woman´s figure after pregnancy.
Do not confuse them with the traditional abdominals
The traditional abdominals have some side effects due to they do not work out the right muscles. Consequently, the recovery process will be slower; you could damage your pelvic floor so that the chances of having prolapse, urinary incontinence or backache will be higher.
When should I start at?
If you are not breastfeeding your child, you can start by about 8 weeks from give birth. Otherwise, it is recommended to wait sixteen weeks.
In case of cesarean birth, you will need to wait for about 6-8 weeks before starting abdominal exercises.
How to do it?
Before starting vacuum stomach exercises, check with your doctor due to we are talking about quite specific exercises, so it is always under a professional’s supervision. These exercises can be done individually or in small groups.
Inhale and blow out the air from your lungs. While you are blowing out, suck your stomach in as much as possible and try to hold on for about 10 seconds. When you have practice, you can try it for longer than 20 seconds. Relax a few seconds and repeat the exercise. It is like if you try to breathe without letting air inside, so you will feel a vacuum sensation.
We recommend you to drink water after the exercises.
It is recommended to exercise 10 to 20 daily minutes, 2-3 times per week, during a couple of months to notice benefits. You have to be taken into consideration which getting your figure back, is not a simple process. It requires time and you must be persistent.
Important: do not exercise with a full stomach because exercises will slow your digestion down, nor before sleeping due to you will find hard to fall sleep.
Benefits
After pregnancy, you will have a poor posture, low back pain and you can get injured by picking up your child. The stomach vacuum exercises will help you to improve your posture and get your abdominals back.
It is very common to suffer from prolapse and incontinence after giving birth. It has been proven that if you exercise during 6 months, 20 daily minutes, your pelvic floor will be strengthened again, helping to prevent these problems.
It avoids, to some extent, postpartum depression as you will be more confident reducing anxiety and producing a sense of well-being.
It prevents of the consequences of postpartum, or a poor recovery of a previous birth.
They are very effective to recover your musculature after an abdominal surgery such as cesarean section.
It also helps to regulate intestinal transit. After giving birth, it is not uncommon you are prone to constipation. Diet and exercise are key to combat it.
During or after pregnancy, some women experience diastasis rectal; abdominal muscles tend to split. With these abdominal exercises, your muscles will return to their place gradually.
Contraindications
Do not exercise if you are pregnant in order to avoid uterine contractions and premature birth.
If you suffer from arterial hypertension or severe renal diseases.
The purpose of this post is purely informative. It does not replace a medical consultation.
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