Lie on your stomach, hands pull along the trunk. On the inhale simultaneously lift up head, chest, hands and feet. Hold the position for 20 to 40 seconds. Exhale lower to the floor. Relax a little bit, then repeat the exercise 2 more times.
Bend your arms at the elbows, legs slightly spread them apart. With an inhalation, lift your chin off the floor and begin to straighten the arms, gradually lifting your chest more and more from the floor. Go to the height that will be comfortable for your lower back. The maximum pull your shoulders away from your ears and open your chest. Hold the pose for 20 – 30 seconds. Exhaling, gradually lower to the floor, bending your elbows.
Extend hands over head, legs pinch together. On inhale raise your right leg and left arm up, hold the weight of 3 to 6 seconds, then exhale down to the floor. With the next inhalation lift from the floor-left leg and right arm. Make at least 20 repetitions.
Place the palms under the hips to create a good basis for lifting the legs. Exhale, lift from the floor socks and knees. Hold for 20 seconds. On the inhale return the leg to its original position. Relax 20 seconds, then repeat 2 more times.
Stand up straight, feet together, arms raised above her head. On inspiration point forward, the knees, hips and abdomen, the upper body is completely bent back and held by pressure on the lower back. Breathe calmly in this exercise, and do not make sudden movements. After 10 to 15 seconds, straighten up, sending the knees back. Keep your hands above the head, fold in the hip joints in half. Upper body first, pull the feet, keeping the activity in the spine, then relax your back, round it the natural way. Be in folded condition for 1 minute. Inhaling through rounded back lift the body up.
Advice 2: How to tighten skin after childbirth
Skin tightening after childbirth is a long and challenging process. But to achieve success it is quite possible, the main thing for you is to make every possible effort.
Pull up weak and sagging skin after childbirth is extremely important because only in this case restores normal circulation, the skin becomes elastic. It is very important to do tummy time - otherwise, the task is much more complicated, the skin will lose the ability to make the past form. Therefore, it is important for you to consider a range of exercises and skin care as early as possible!
Start with the soft "flow" of the weakened and stretched muscles. Remember that the first swing press with great enthusiasm not worth it - start with simple exercises, short in duration. To be done often enough, but just not multiple times. For example, the classic exercise for the press: lie on your back, bend feet in knees and feet tripped over something, for example, the battery or the bed. Now start to tear off the trunk, however, is initially not too high. Do this exercise in small visits, listening to himself. Even the short load will gradually bring the muscles back to normal as they will get the signal to develop.
You can perform very simple (primitive even!) and that is absolutely harmless exercise: standing on tiptoe, carefully pull the hands up. Surprisingly, this exercise also strengthens the muscles of the abdomen, awakens the microcurrents to the muscles, and, as a result, your stomach is much more taut! Moreover, it can be done as many times a day.
For a firmer skin is extremely important aerobic exercise - otherwise strengthened and pumped up your muscles will not be visible. Dancing, swimming, running - gradually begin to return to activity sufficient and more walk on foot.
Massage is an extremely effective and necessary remedy for sagging skin. Massage helps the cells to "Wake up" and the muscles respond better to exercise and therapy. Improved blood flow as if the skin sends signals to the renewal and tightening, so that the skillful massage you will return to its former shape quite fast! Massage is best done with oils and special creams (for example, with the content of extracts of sea algae and other firming skin plants). Leather is clearly in need of support and additional power - so that a preheated mixture of olive or apricot oil with addition of essential oil of sweet orange or grapefruit is the best solution for the massage!
With regard to breast lift here can help you with common exercises with dumbbells! They are very effectively affect the muscles of the chest and hands, as a result, your chest fast enough it lifts up and takes a good shape.
Be sure to use creams, oils and gels to preserve the elasticity of the breast skin - now she is especially in need of additional nutrition and hydration.