You will need
- Dumbbell weight 0.5 - 5 kg.
Stand straight with palms folded in front of chest, elbows point to the sides. Exhale push your palms to face each other, hold the tension for 5 – 10 seconds. On the inhale relax. Do 10 – 20 repetitions of the exercise.
Stand up straight, arm bend at the elbows, hands with dumbbells pregnete to the sides. On the inhale expand your upper body to the left and right hand, pull the front at chest level. Exhale take the starting position. With the next inhalation, expand the body to the right, bring the left arm forward, exhaling back. Repeat the exercise 20 times in each direction.
Stand straight with feet shoulder width apart, hands with dumbbells lower along the body. On inhale raise your arms in front of you, lock them up at chest level for 1 – 1.5 minutes. Exhale, return to starting position. Make 5 - 10 repetitions.
Stand up straight, hands with dumbbells are lowered along the body. On inhale raise your arms parallel to the floor, hold this position for 1 – 1.5 minutes. Exhaling, lower your arms along the body. Repeat the exercise 5 – 10 times.
Lie on the floor, place palms under shoulders, toes of the feet rest on the floor. On the inhale, raise the whole body above the floor, taking the "position bar". Lock the position for 1 – 1.5 minutes. Exhale take the starting position of the body.
Perfectly restore the tone of the pectoral muscles, swimming, wrestling, tennis, Boxing. Additional beauty treatment will improve the condition of the breast skin and accelerate positive results. After shower is recommended to apply special firming cream for the breast which not only makes the skin tender, but also slightly lift the Breasts.
Advice 2 : How to fix the breast after childbirth
Many women saw their Breasts after the birth of a child, become discouraged. Forms, which you can be proud of, are not the same, the skin is saggy and covered in stretch marks... But do not despair. If you want this part of the body was the admiration of men and envy from friends, you need to work on. Although quickly bring the chest in order and will fail, your persistence and consistency will be rewarded.
As a breast feeding period of a child larger and heavier from the first days after birth don't forget to watch your posture: don't shebites in three deaths, when sitting, and straighten the shoulders when walking.
Take care of comfortable nursing bra. He should have a good shape, wide straps and a good size. Wear it should still in the hospital before the milk arrives, and as long as you feed your baby breastYu. When you take off the bra, put on and wear elastic underwear that is also good support for the chest.
If you have a lot of milk and have to pump, grant that the modern breast pump. When manually pumping the breast loses its shape faster.
While feeding, try to put the baby to each breast evenly, in turn, to the amount of milk produced was the same.
Even if during pregnancy you had breast stretch marks, prevention is better six months to use special creams or gels to improve the breast shape and elasticity of the skin. Pre-study of their composition and make sure that they are not harmful to the baby.
To restore the elasticity of the breast skin or use masks that contain cucumber juice, eggs, honey or clay. Most use scrubs and tough sponges (brushes), spend a light massage by rubbing and patting. It stimulates blood flow and good circulation in the breast area.
The elasticity of the skin contribute to excessive drinking (if no contraindications) and vitamins. Limit your salt intake and try to drink a day at least 2 liters of fluid. Eat more fresh fruits and vegetables rich in fiber.
After about a couple of months after birth can begin to exercise that will help to improve breast shape. If you have had a caesarean section, the beginning of such training will have to reschedule for a later date and only after permission of doctors.
A simple but effective exercise – regular push-UPS. From a position lying on the stomach exercise from the floor, bent at the elbows. Try not to bend the back should be straight. Start this exercise with low repetitions and then gradually increase the load.
Stand with your feet shoulder-width apart, elbows open to the sides, and palms together in front of you and squeeze them for 20 seconds with a maximum voltage. Then relax and again repeat this exercise. It can be done several times a day.
Lie on your back holding a dumbbell in front of him. Raise and join hands with dumbbells at least 10 times.
To improve the shape of breast is also very useful for swimming on the back and a contrast shower.