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You have delivered a lovely little baby and your family’s joy has no end. Everyone is jubilant but only you are still a little worried. You still look huge and mushy; you have lost that figure that you once flaunted so proudly. If you are looking for some magic work then don’t, you will have to rise and get fit. You will need to get into your workout mode, don track pants and exercise in order to flatten your stomach post pregnancy. Post Natal Sit Ups – You can start with this simple exercise. This will help flatten your stomach with a little effort and time from your side. Lie on your back and then bend both your knees. Now squeeze your abdominal muscles by contracting them towards the spine. Only do lift your head off the floor and exhale as you come up. This exercise can be done throughout the day at regular intervals of your choice. Crunches – Move to the real deal after the first exercise. Lie with your back on the floor then put your feet on the floor; bent both your knees and place your hands behind your neck to support your head. Press your lower back into the floor and then lift your head and shoulders off the ground. Repeat this exercise 10-15 times. Increase difficulty levels by lifting your feet off the floor during repetitions. Also bring in some variations like tilting your legs to the side and reaching for the opposite knee as you go up. This is done so that you tone the oblique muscles on the sides of your torso. Leg Slides – This exercise is an abdominal strengthening exercise that can be added to your exercise routine one month after delivery. For this exercise, lay on your back with your knees bent up towards the ceiling. Contract abdominals and push the small of your back into the floor as you exhale. Then slowly move both of the legs away from the body and be sure to use the stomach muscles to keep your back against the floor. When the back begins to arch, pull the legs back into the starting position Exercise Ball – Taking on the exercise ball is another great way of flattening your stomach. Ball crunches are similar to regular crunches. But here you'll be adding the element of balance, which makes your moves a bit more challenging. There are numerous ways of doing exercises with a ball, get a personal trainer or visit a gym where you will be guided well. Always remember to consult a doctor to find out your eligibility to perform such exercises. Read more articles on Pregnancy Exercises.
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Autor: fastablasta Izvor: www.red-devil.com.hr Ako želite izgraditi vaše trbušne mišiće, morate razumjeti da je proces postepen. Možda ćete vježbati i jesti pravilno tjednima dok ne vidite rezultate. Ipak, nagrada nije samo ravniji trbuh nego isto tako i jače, zdravije tijelo i zadovoljstvo. Da biste dobili snažne trbušne mišiće, morat ćete cijelo tijelo dovesti u formu. Uvedite 30 minuta fizičke aerobne aktivnosti u vaš dan ili minimalno 3 puta tjedno. Ukoliko želite izgubiti i na težini, možda ćete morati raditi više od 30 minuta aerobne aktivnosti svaki dan. Za trbušne mišiće, fokusirajte se na vježbe koje jačaju vaš trbuh, leđa i zdjelicu. Za vježbu trbušnjaka legnite na leđa i noge naslonite na zid pod kutem od 90 stupnjeva. Uvucite trbuh i podignite glavu i ramena s poda. Spustite se natrag na početnu poziciju i ponovite vježbu u tri serije po cca. 15 ponavljanja. Legnite na leđa, koljena neka vam budu savijena, a stopala ravno na podu. Učvrstite trbuh i podignite stražnjicu tako da zdjelicu gurate prema gore i tako napravite most ispod vaših leđa, stražnjice i bedra. Kukovi vam moraju biti u ravnini koljena i ramena. Držite 3 sekunde i ponovno se opustite u početni položaj. Ponovite vježbu u tri serije po cca. 15 ponavljanja. Ako radite vježbu pravilno to će vam pomoći da uskladite cijelo tijelo i izolirate vaše glavne mišiće. Legnite na leđa u prirodni položaj. Ne radite luk i ne pritišćite vaša leđa na pod. Podignite jednu savijenu nogu bez da mičite kukovima, podignite i drugu nogu tako da su vam koljena i kukovi pod kutem od 90 stupnjeva. Učvstite trbuh. S ravnim rukama, pritisnite dlanove od vaših koljena držeći ih pod kutem od 90 stupnjeva. Pokušajte uzvratiti taj pritisak koristeći vaš trbuh kako biste odgurnuli koljena od prsa. Držite 3 sekunde i opustite. Popunite vaš tanjur sa zelenim povrćem. Izbjegavajte prazne kalorije kao što su krafne, sladoled i ostala brza hrana. Sve što je bijelo (bijeli šećer, bijeli kruh, brašno, itd.) je OUT; IN je sve integralno odnosno dugolančano (integralni kruh, zobene pahuljice, smeđa riža, smeđi šećer...)