Exercises to restore the shape after the childbirth # 1
Published April 10, 2011 | 
The main purpose of doing special exercises after the birth of a child is your well-being. A well feeling woman will be a good mother to her baby. In addition to the burdensome exercises that were recommended above, there is a number of exercises that strengthen the muscles which were affected during pregnancy and childbirth.
Do not hurry to regain the previous shape. (In any case this cannot be done quickly.) A number of trainers of the post-partum physical education do not recommended doing special exercises during the first two weeks, except for the exercises on the pelvic muscles. They believe that the muscles of the abdominal wall during the first 2 weeks are naturally contracting; they work to contract, even when you think you’re not doing anything. A simple walking and habitual duties provide the necessary start loading.
Here we offer some special exercises for the postpartum period, which will suit most women. Gradually increase the load, leading up to a tenfold performance of each exercise twice a day.
ATTENTION! Before starting the exercises in any program, consult your doctor when you can start and with what intensity. You may have special circumstances (cesarean section for instance) which require to perform additional exercise or renounce a number of them.
EXERCISE TO CORRECT BODY POSTURE
Aim: To get rid of such a posture when the back leans back and the abdomen pushes forward, that was acquired during pregnancy under the weight of the child and the contents of the uterus.
Performing: Get back to the wall, heels 10 cm from the wall. Lean against the wall by a part of the back sucking inside the abdominal muscles and retracting the gluteal muscles. Flatten the breast so that the upper part of the back was flat and touched the wall. Now go away from the wall and try to keep this posture all through the day.
EXERCISE FOR PELVIC MUSCLES
Aim: To restore the tone of the vaginal muscles that is necessary for normal sexual act and prevent the outflow of urine when you cough. (The muscles and tissues surrounding the vagina and urethra, that are called the pelvic muscles, were weakened as a result of the hormonal changes during the pregnancy and stretching during the childbirth.)
Performing: the exercise to strengthen the pelvic muscles can be performed in almost any position. Begin to perform it lying face down or on your back, depending on what is more comfortable. Do it standing, on hunkers, sitting against a wall with your legs crossed. You train the muscles that control urination and work during the sexual intercourse. Toughen your vaginal muscles and hold them in such a state for 5 seconds. Toughen and release these muscles 50 times a day, every time you think of them.
Exercises to restore the shape after the childbirth # 2
Published April 10, 2011 | EXERCISES WITH PELVIC TILT
Aim: To strengthen the abdominal muscles and the lower back and improve the posture. The tilt of the pelvis reduces the bending in the lower back and strengthens the muscles of the lower back, which suffered heavy loads and were stretched under the influence of the weight of the abdomen.
Performing: Lie on your back in the starting position with knees being bent together, your feet stand flat on the floor. (You can put a flat pillow under your head, but it is not necessary.) Slowly take a deep breath, let the abdomen rise and as you exhale strongly suck in the stomach and push a part of your back flat against the floor surface.
EXERCISE FOR ABDOMINAL PRELUM
Aim: To strengthen the abdominal muscles.
Performing: Can be performed in a standing position, with crossed legs, in all four positions. Take a deep breath, then exhale slowly with simultaneous retraction of the abdominal muscles, hold the muscle in the tightened condition within a few seconds after a full exhalation. (Remember that your back should be straight and not sag.) Perform this exercise several times a day.
HEAD LIFTING
Aim: To strengthen the abdominal muscles and improve the posture by correcting the shape of the back.
Performing: Lie on your back with your knees bent (starting position). You can perform the lifting of the head simultaneously with the tilt of the pelvis. Put one or both hands on the stomach in order to keep your spine flat against the floor and to avoid the surge of the abdominal muscles. (If, during pregnancy and childbirth your abdominal muscles were very stretched, keep them by two hands during the first week of the exercises.) Take a deep breath and during the exhale slowly lift your head. Then slowly lower your head during the inhale. Every day, lift your head a little higher. Your eyes should be looking at the ceiling. In this case, the chin will not touch the chest and the muscles will not overstrain due to the too steep bend. Since the tone of the abdominal muscles will gradually improve over 1-2 months you can remove your hands from the belly and lift them towards the ceiling. Move from lifting your head to lifting the shoulders off the floor and, finally, move into a sitting position.
TIGHTENING KNEES TO THE CHEST
Aim: To strengthen the muscles of the lower back and hips.
Performing: Lie on your back, in a position as to tilt the pelvis, slowly tighten one knee toward your chest, take it with your hands and gently tighten toward your chest. Hold for 5 seconds in the up position, then release the knee and return your leg to the starting position. Do this for 10 times for each leg. Again, lift the knee toward your chest, but this time, holding it against the chest, stretch the other leg. For a few seconds remain in this position then return to the starting position. Repeat this for 10 times for each leg. Finally, move to the tightening of both knees at once: slowly raise one knee toward the chest, then the second. Tighten both knees tightly to the chest with your hands. Keep your knees in this position for 5 seconds, then release and slowly lower your legs in turn. Repeat for 10 times.
LEG LIFTING
Aim: To strengthen the abdominal muscles, lower back and hips.
Performing: Lie on your back with your knees bent. Lift one leg up toward the chest, then outstretch it over your head as much as you can, the other leg remains to be bent. You can try to lift and lower one leg, holding the second in the outstretched position.
Why does a child need fitness?
Published March 22, 2011 | Over the past 30 years, the number of healthy children of 6-12 years old has decreased from 61% to 46%. During the primary school the number of absolutely healthy children is reduced by 4-5 times. Among the laggards 85-90% of children are lagging behind not because of laziness or underdevelopment, but because of ill health.
According to the studies, 75% of the diseases in adults are laid in childhood: from sick children grow adults susceptible to colds and other more serious diseases.
Dear parents: mothers, fathers and grandparents! Your children and grandchildren are approaching the school age or have just gone to school – two classes per week of physical education do not provide the necessary motor mode for your child. Today’s children have “a motor deficit” – since even pre-schoolers spend most of the time in a static position (at the tables, TVs, computers). This causes fatigue of certain muscle groups, which entails violation of posture, spinal curvature, flat, delay in the age development of the basic physical characteristics: speed, agility, coordination, endurance, flexibility and strength.
Every parent wants his baby to be healthy, happy and harmoniously developed. The instructors of the sports gym for children are experts and trainers for physical culture who will prompt you a short and sure way to achieve these goals. It is necessary to satisfy the needs of the child in movement, enabling to satisfy the “motor hunger.”
The main motive for young children in learning and improving of motor experience is their concern. At the specialized classes appropriately and deliberately are created the situations where children can not just “throw out” their emotions and had a good frolic, but also acquire the necessary skills. During the classes the specialists are focused on the creation of the emotional recovery in children: where else would they be allowed to scatter everything? As in life of a child everything is on the opposite: “Do not meddle!”, “Do not run!”, “Do not touch!” – How often do they hear these phrases? And in the groups in the classroom there is created a relaxed atmosphere, freedom of movement, possibility of derogation from the rules and infinite variations with interesting equipment. It’s important to create optimal conditions for not only physical, but also psychomotor development of children. Children are happy to perform all the tasks, developing activity, independence, responsibility and creative approach to physical education. This education promotes the development of coordination, agility, rhythm, consistency of movements, there are developed the physical qualities of the child: speed, jumping ability, strength and endurance.
Let this article be a little guide when you decide to bring your child to the classes at the fitness club.
Even if your children do not become prominent athletes – do not worry! Being involved in physical training they will find the important in their life – good health and high performance. You also have to be involved in fitness all year round – winter and summer, be a worthy example for your children and grandchildren.
Remember: not only a bad example is contagious, a good one is also! Experts and instructors are always happy to help you and your children to achieve positive results.