Fitness after childbirth: getting in shape quickly and effectively!

In order to maintain a good figure after the birth of a child, many women engage in fitness or aerobics.

You can go to the fitness center, or you can do body modeling without leaving your home. Someone begins to restore their figure with banal morning exercises, and this is also not bad at all. But there are women who are very serious and focused on quick results.

For such ladies, the best option would be any proprietary method of fitness or health-improving gymnastics. Recently, the author's complex from the famous fashion model Cindy Crawford - exercises after childbirth - has become very popular. She has always been actively involved in sports, and much of this technique is based on the author’s personal experience.

Cindy Crawford's New Dimension Program

“New Dimension” is Cindy Crawford’s fitness program, designed specifically for young mothers and aimed at restoring their figure after childbirth. If you do not have any complications or contraindications, you can start aerobics within a week after returning home from the maternity hospital. It should be remembered that the figure changes during pregnancy, accumulating fat deposits, within 9 months - so why do we want to return to the previous shape almost in the first month. In this matter, you need to be patient and, as they say, not make sudden movements. The “New Dimension” program will allow you to regain your previous volumes (and maybe even find better ones) in a fairly gentle manner - and in a relatively quick time.

Losing weight after childbirth gradually

For every woman who has recently become a mother, the main thing is to understand that not everyone can quickly return to their former shape; many have to put in a lot of effort and time to achieve the required result. Of course, when it comes to losing weight after childbirth, the main thing is gradualism.

Pregnancy is a great stress for a woman’s body, during which time it loses a lot of strength, nutrients, vitamins and minerals that are necessary for normal functioning. The recovery period after childbirth should be at least nine months, and it is also worth remembering that sudden weight loss can negatively affect the general condition of the body and the condition of a woman’s skin.

Benefits of training

1. Careful, gentle entry into the world of fitness: 3-stage load (complexes A, B and C), involves a gradual transition from simple to complex.
2. In addition to restoring your figure, you are guaranteed a positive attitude and good health.
3. The course was developed by a Hollywood supermodel based on her own postpartum experience. It worked for her, and it can work for you too.
4. Classes last from 12 to 41 minutes: with reasonable planning, any mother can allocate such periods of time to herself.
5. The shots where Cindy is doing exercises with her baby are especially inspiring.

The following points need to be taken into account:

• Still, not every woman will be able to start classes a week after giving birth - due to physical or psychological reasons (for example, recovery from a cesarean section or episiotomy, deep attachment to the child, fear of leaving him unattended).
• It may be difficult for you to perform even complex A exercises without preparation. Don’t be surprised by Cindy’s endurance: the supermodel did fitness before pregnancy, and human muscles have an excellent memory of previous loads.

Advantages of the “New Reincarnation” technique

1. The technique was developed specifically for mothers, so as not to cause harm, but to begin training their muscles as carefully as possible and regain their former slimness.
2. The technique consists of gradual loads, which is very well accepted by the body. If you start a workout with 10 minutes, then at the end it can last for hours.
3. The technique helps not only restore your figure, but also increases your vitality.
4. The technique has very good motivation, which inspires good training.
5. I developed the exercise complex personally from my own experience. The main thing is that it works for yourself, which means it will help others.
6. You can exercise at home, which is very good if you have an infant and don’t have time for the gym, but you want to regain your former slimness.

Necessary sports equipment

1. You will need a gymnastics mat (or, in extreme cases, a large towel), since most exercises are performed on the floor.
2. Fitness programs are rarely complete without dumbbells To start, dumbbells of 0.5 kg are optimal. It is advisable to increase this weight over time - you will definitely feel when small dumbbells no longer provide the necessary load on your arms. By the way, in order to save money, you can just as easily use half-liter water bottles (plastic, of course).
3. The fashion model's favorite attribute in all workouts is the chair . Not a stool, but a chair, since its back is used as a support for push-ups, exercises for the legs, buttocks and abs.
4. The most unusual element of this program is playing cards . You'll need them in the B complex for particularly rough squats where one leg lifts card after card.

Three complexes of the program

1. Complex A: 12 minutes at a leisurely pace, the exercises are more focused on stretching. Here you only need a gymnastics mat; you can practice barefoot. It is recommended to practice this complex for two weeks, no less. If you feel that this load is not enough for you, do not rush to move to the second level of difficulty, perform this complex twice.
2. Complex B: 15 minutes of more vigorous exercise, includes both cardio and strength training. Cindy advises staying at this complex for 3 weeks (you remember that there is no need to rush?). By the way, if you really want to achieve your goal as soon as possible, along with the exercises of this complex, perform those already mastered from complex A. This way, you will definitely be ready in 3 weeks to move on to the most difficult stage of the fitness program.
3. Complex C: and this is serious, full-fledged fitness. One lesson lasts no less than 41 minutes - and here you will probably feel real tension and fatigue. You can also combine this complex with the previous two. Have fun training and enjoy the results!

Complex for weight loss after childbirth

Cindy Crawford has always taken care of her figure, paying attention to daily workouts. She did not leave the sport even after the birth of her children. The model has developed a set of exercises especially for young mothers. Cindy Crawford suggests losing weight after giving birth by doing 3 consecutive workouts.

Complex A is first in the row and takes only 10 minutes. The exercises are carried out slowly, most of them are aimed at stretching. The only equipment young mothers will need is a rug. Cindy Crawford suggests starting a recovery program within a week after giving birth. The model recommends training according to the first video lesson for 14 days.

Then you can move on to complex B. It takes 15 minutes and includes more intense loads. The program includes cardio and strength exercises. The model recommends repeating this complex for 3 weeks. When it becomes very easy, you can use the exercises from the first video lesson.

The last part of the training for young mothers is called “Complex C” and is the most difficult. Thanks to the first two video lessons, the body was prepared for serious loads. The last complex is aimed at working all muscle groups. You can perform the exercises of the third video lesson separately or combined with the first two workouts.

We recommend reading the article about the model diet. From it you will learn about the nutritional system for 3 and 7 days, the effectiveness of the blitz diet and others, as well as the rules for quitting model diets. And here is more information about Madonna's diet.

Cindy Crawford, at 52, still looks the same slender beauty. The whole secret of the model's excellent figure lies in regular training and proper nutrition. Cindy shared her experience by recording a series of video tutorials that allow you to get into shape at home. If you are not lazy and exercise, you can easily achieve the same parameters as one of the most attractive women in the world.

Cindy Crawford's Tips for Postpartum Recovery

• Be sure to consult with your doctor before starting training: you should be sure that your physical condition after childbirth allows for fitness activities. Neglecting this advice can cause serious harm to the body.
• Listen to your feelings: perform the exercises at a pace that is comfortable for you, do not try to keep up with the score heard in the video.
• Take your time and don't overload yourself. This is a very important point. In pursuit of the ideal figure, you can quickly “run out of steam” and give up.
• Remember that the biggest influence on the size of your waist and hips is not physical activity, but nutrition. Don't expect your workout to burn calories no matter how many muffins you eat. You don’t need to go on a diet, but you do need to control your appetite. Carefully select foods to eat, choosing the most healthy and natural ones - especially if you are breastfeeding your baby!
• Perform exercises of complexes B and C in sneakers, otherwise you risk damaging your joints.

If you follow all the recommendations and devote time to the “New Dimension” from Cindy Crawford every day, the result will not be long in coming: in just a couple of months you will be delighted with your own reflection in the mirror. You will already love fitness so much that you will not want to stop there. With this level of physical fitness, you will be able to start training in the “Secrets of the Ideal Figure” program - also with Cindy Crawford.

Cindy Crawford “New Dimension”: reviews

I immediately fell in love with this fitness program! At first glance, it seems that the exercises are easy, but the load is still noticeable. By the way, you can use matches for exercises with cards from complex C. Kegel exercises will be useful for all women. The video shows a picturesque background, charming Cindy and her sweet baby! Believe me, after training you will feel cheerful and joyful.

In her program, Cindy Crawford offers exercises after childbirth - but it is also suitable for women with very heavy weight, because in a complex, and very simple movements. I really like that there is a lot of cardio - without which you cannot achieve a flat stomach and neat hips. Complex C works every part of the body: arms, legs, abs, back, chest - and all this in 41 minutes! Exercises change at a fast pace: lay down a mat, grab dumbbells, put up a chair. Time flies by and the exercises are fun!

About the program “New Dimension” with Cindy Crawford

Restoring your figure after childbirth requires a special, careful approach. The body experiences serious stress during pregnancy, so you need to be very careful when returning it to normal. Cindy Crawford has developed a program that will help you gently join the sport and make your body slim and fit. The famous supermodel, based on her own experience of losing weight after childbirth, offers the ideal course for restoring your figure.

The program consists of three parts:

1. Complex A. It lasts 10 minutes, takes place at a calm pace and resembles a course of stretching exercises. You can train barefoot; all you need is a mat. Cindy Crawford advises starting to do complex A 7 days after giving birth for two weeks. If the load is not enough, you can perform the complex twice in a row.
2. Complex B. It lasts 15 minutes and already includes more intense exercises. There are cardio exercises and light strength training. Cindy recommends doing the B routine for three weeks. You can also combine complexes A and B for greater effect. During these three weeks you will prepare your body for the most serious part of the program.
3. Complex C. 6 weeks after giving birth, you can start a full workout. With the help of the first two complexes of the program, you have prepared your body for the load, so it’s time to finally take fitness seriously. You can perform complex C either separately or combining it with other parts of the program. Train in the New Dimension until you get your body in great shape.

Tips from Cindy Crawford for completing the program

1. Consult your doctor before exercising. Recovery from childbirth is different for everyone, so exercising without consulting a doctor can harm your body.
2. Don't rush and don't force the load. Remember that the most important thing is to calmly get into the rhythm of training without overloading yourself.
3. Listen to your body. We all have different fitness levels, so do the exercises at your own pace.
4. Your figure after childbirth will also depend on nutrition. Don't go on a diet, but eat the right and healthy foods.
5. Wear sneakers to avoid damaging your joints. Complex A can also be performed barefoot.
6. Noticeable results will be seen after 2 months of training. Next, you can start practicing “Secrets of an Ideal Figure” from Cindy Crawford.

Advantages of the “New Dimension” program:

1. The program is designed specifically for young mothers to begin introducing the body to physical training as carefully and carefully as possible.
2. The course assumes a stepwise increase in loads. At first these are easy ten-minute exercises, then the workout becomes a little more complicated. And only when you are really ready to engage in full force, a full-fledged training awaits you.
3. In addition to restoring your figure after childbirth, you will improve your well-being and mood. You will have vitality and additional energy.
4. The program is superbly put together. Motivational shots of Cindy Crawford with her baby will undoubtedly inspire you to get a quality workout.
5. Cindy developed the course based on her own experience recovering from childbirth. What worked for her will work for you too.
6. Complex A lasts only 10 minutes. Even with a small child, you can regularly devote time to activities.

What is important to know:

1. Not everyone will be able to start doing even light sports and regain their figure a week after giving birth.
2. An infant requires 100% attention. Sometimes it is even psychologically difficult for mothers to take their mind off him even for a minute.
3. Cindy Crawford was actively involved in sports before pregnancy. Nobody has yet canceled muscle memory, so don’t be surprised that it won’t be as easy for you to exercise like a Hollywood celebrity.

Restoring your figure after childbirth will be much easier if you follow Cindy Crawford's advice. New Dimension is the ideal program for new mothers who want to get into great shape.

When should you start exercising after giving birth?

Gentle exercises should begin no earlier than a month after childbirth, which occurred without complications. If the mother had a cesarean section, there were tears and stitches were placed, then the time to start fitness classes should be discussed with the gynecologist.

It is also worth considering how ready your body is to start exercising: if a woman was engaged in fitness before giving birth, then it will be much easier for her to gradually return to her previous loads. The psychological attitude of the woman who gave birth also plays a big role: in any case, you should be focused on a positive result, and not despair if the restoration of your figure does not occur as quickly as you would like.

Start exercising gradually, for starters, light stretching and a few bends will be enough, then you can add squats and so, gradually, you can form your own effective method of exercise.

You can do the workout while your child is sleeping, and later connect your baby to gymnastics; believe me, joint exercises will give you a lot of positive emotions and pleasant impressions!

Young mothers should remember that active fitness can lead to decreased lactation. Therefore, during breastfeeding, it is worth consulting with a doctor or fitness trainer, who will tell you what exercises mothers who want to breastfeed should not do.

Many experts recommend that young women do yoga and Pilates while breastfeeding, as they do not affect milk production and quantity.

Fitness after childbirth

Not everyone can afford to go to a fitness club to train under the supervision of a professional trainer, however, you can easily do simple exercises at home.

The first thing you should pay attention to after childbirth is muscle strengthening . After finishing feeding, you can move on to activities such as dancing, running, water aerobics, etc.

Strengthening the abdominal muscles is a necessary exercise that should be approached with extreme caution. By strengthening your abdominal muscles, you will get rid of the sagging belly that appears in almost all women after childbirth. You should start such training no earlier than a couple of months after delivery.

Do not rush into starting training if you have had stitches , as doing the exercises may cause them to come apart. Choose the most gentle exercises, do not overdo it, yoga and Pilates exercises are the most suitable. After childbirth, it is necessary to strengthen the muscles of the pelvic floor and vagina by performing simple Kegel exercises, which can be done almost anywhere, unnoticed by others.

In addition to strengthening the abdominal muscles, it is also necessary to strengthen the back muscles - this is very important, because for the first year a woman has to carry the child in her arms quite often, so preparing a muscle corset is simply necessary.

If a woman has a direct divergence of her abdominal muscles , then under no circumstances should she perform classic abdominal exercises with lifting and bending the torso, as well as lifting her legs; in this case, it is best to give preference to breathing practices and yoga exercises.

After two months, you can start doing women's yoga, exercises in which are largely aimed at strengthening the muscles of the vagina and pelvic floor. As mentioned above, Kegel exercises will also be useful, as they not only train the muscles, but also help cope with the problem of urinary incontinence, which many young women face after childbirth, especially if the birth took place naturally and the fetus was quite large in size. Read more about incontinence after childbirth →

Choose the exercises that are most suitable for you and perform them regularly, otherwise there will be no effect from the exercises! Listen to your body.

During the recovery period after childbirth, doing various exercises, you need to listen to your body. You should not exercise if you feel pain in the lower abdomen, weakness, nausea or dizziness. In this case, it is necessary to stop training and give the body a rest. If you train in a fitness club, then you should not do exercises that are difficult for you.

Do not forget to consult with your doctor before starting training and a month after starting fitness classes to be as sure as possible that the classes are beneficial to you and not harmful to your health!

Fitness after childbirth with Cindy Crawford

The idol of many young mothers is Cindy Crawford, who is always in excellent physical shape. The famous model offers a range of different exercises for women who have recently become mothers.

Cindy herself has said more than once that she spent her whole life struggling for an ideal figure and was overweight, although this is very difficult to believe, and only constant training helps her maintain her body in ideal shape. The model has even developed several rules that she adheres to throughout her life, which helps her always look young, attractive and irresistible.

Let's talk in more detail about how the world-famous model was able to achieve such an ideal figure?

Firstly, the basic rule of the model is constant training . Don't make excuses for yourself! Even with a small child in your arms, you can always find time for training.

Secondly, fitness should bring a charge of vivacity and strength , and not exhaust the body, which is already weakened after childbirth. That is why there are specially designed programs for young mothers, which allow them to get in shape quite quickly after giving birth by performing simple stretching exercises, training various muscles, and normalizing breathing.

Cindy Crawford advises not to stop and focus on one exercise, gradually adding new types of body training, and, if possible, go swimming, move more actively, and spend more time walking.

When choosing certain exercises to restore your figure, try to alternate them, change them from time to time and include new exercises in the complex. Try to ensure that all muscle groups are involved during the training process: pay great attention to problem areas.

While breastfeeding, you should not limit yourself in food, do not go on a diet under any circumstances, because your baby needs nutritious food, and, therefore, the mother should eat whatever she wants, most importantly in small portions and several times a day.

Cindy Crawford also recommends that young mothers look at everything on the positive side, please themselves, praise even the smallest successes in regaining their figure, love and accept themselves for who you are now. Remember, your condition is temporary, and in a few months you will look simply stunning if you exercise daily, devoting at least 20 minutes to training.

Many young mothers are very inventive, so you can combine playing with your child and doing fitness without spending extra time doing exercises, or do simple workouts while doing household chores.

Cindy Crawford prefers Pilates exercises. Before developing her own fitness programs for women who have given birth, the model practiced this type of gymnastics for a long time, which helped prepare her for more intense exercise, because Pilates includes elements of stretching, yoga, and static gymnastics.

According to the model, it is enough to do Pilates just a few hours a week for the muscles to become ready for intense training and begin to work fully.

In addition, Cindy recommends that women who want to get back in shape after childbirth always have dumbbells available, which help strengthen the muscles of the arms and back.

Specially designed fitness programs from Cindy Crawford are easy to find on the Internet.

Here are some recommendations on how to implement them:

• You should start with one approach of each exercise;
• gradually add the number of approaches to the maximum specified in the complex;
• try to increase the number of repetitions of the exercise in the second approach, but do not overexert yourself, do it gradually;
• Rest between approaches is mandatory, it should be about 5 seconds;
• try to make the training as useful as possible; if you cannot complete the entire complex at one time, do the exercises throughout the day;
• the most important thing is to perform all the exercises as correctly as possible, only then will they be beneficial;
• learn to feel the work of your muscles, then doing the exercises will become much easier.

So, by performing simple gymnastics and leading an active lifestyle after childbirth, you can quickly restore your figure. As mentioned above, only a positively minded woman can achieve results, so if you decide to restore your body, take into account the advice given above and soon there will be no trace of those extra pounds.

And remember, the most important thing is your health, don’t overexert yourself, because a young mother already has enough to worry about caring for her newborn baby: fitness, proper nutrition, rest, a positive attitude - these are the components that will help you get back to your previous shape without much difficulty after childbirth and tighten the skin.

Fitness after childbirth with Cindy Crawford (video)

We recommend reading: Hemorrhoids after childbirth: how to cope with a delicate problem

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Editorial staff of the portal Mama66.ru

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Rehabilitation exercises after childbirth - 14 simple exercises

Carrying a child and his birth, although they are natural physiological processes, do not pass without leaving a trace on the body. After childbirth, the body definitely needs restoration, because increased stress weakens the tone of the abdominal muscles and perineum, and problems with the veins that began during pregnancy can progress. Gymnastics after childbirth is necessary for complete and effective recovery of the body. The sooner it is started, the faster and better the restorative effect will be.

If there were no perineal ruptures or incisions during childbirth, you can start classes very soon, practically the next day after the baby is born, if, of course, your health allows it. If stitches were placed, you need to wait until they heal, this takes about 2 months.

Timing of return to sports after childbirth

The timing of the resumption of physical activity is completely determined by how the birth proceeded and how the formation of lactation in the new mother proceeds. If the process of the birth of the baby proceeded without complications, there were no ruptures of the perineum and subsequent suturing or surgery, then physical activity can be recommended the very next day. We are talking about restorative gymnastics to stabilize the abdominal muscles, which is carried out in a gentle manner - these are simple exercises without loads, implemented for medical purposes. A couple of weeks after birth, when the amount of discharge has already returned to normal, you can begin classical physical education without stress. More serious activities are permissible no earlier than 1.5 months after birth.

It is necessary to refrain from sports activities in the following cases:

• carrying out episiotomy (dissection of the perineum), the presence of complex external and internal ruptures. In such a situation, playing sports is possible no earlier than after 2 months (when the stitches have completely healed and the doctor has allowed exercise). After carrying out classes for 1–2 weeks, it is recommended to consult a doctor again to confirm the normal reaction of the scar;
• C-section. The recovery process after surgical delivery takes longer, so even the simplest exercises can be performed no earlier than 3 months later. The load is permissible only a year after the operation, and subject to a gradual increase in intensity.

Five minutes a day to restore your belly

Rehabilitation exercises after childbirth involve different sets of exercises. Perhaps the most problematic place is the stomach. Stretched abdominal muscles entail a number of inconveniences that you want to eliminate as soon as possible. Mainly this is the absence of the urge to urinate and defecate, which is fraught with various problems and even embarrassment.

Gymnastics for the abdomen also helps in restoring your figure. Moreover, it is very important to do the exercises without limiting yourself to wearing a bandage. The bandage only fixes the muscles, but does not force them to contract, and therefore does not lead to recovery.

To restore your abdominal muscles, just do a couple of very simple exercises, but you need to do them regularly. Such gymnastics will not take longer than 5 minutes, but if performed conscientiously and constantly, it will give a noticeable effect.

Exercise 1. Pull in your stomach

We lie on our backs, bend our legs at the knees, press our feet firmly to the floor, palms on our stomachs.

Charging from Cindy Crawford

Many modern women are absorbed in work and household chores, so it is very difficult for them to find time for sports. For such busy ladies, Cindy Crawford offers morning exercises for weight loss, which will only take 10 minutes to complete . To keep your body in good shape, it is enough to do the following set of exercises from the first, shortest video every day:

• Spread your legs wide enough, turn your knees to the sides. Fix your hands at your waist. Do ten squats. Then change the position of your legs. Place them shoulder-width apart, knees pointing straight. Do 10 more squats.
• Feet together, hands remaining at the waist. Perform alternate lunges forward. Try to keep both knees bent at a 90-degree angle. Do 10 lunges for each leg.
• Return to squats. But now they are performed from a position in which the feet are placed side by side. Do it 10 times.
• Repeat the lunges again.
• For the next exercise you will need a mat. If you don't have one, a large towel will do. Place your arms slightly wider than your shoulders, feet on the floor. Do 10 push-ups. At the end of the exercise, stretch back.

• Push-ups from a different position. Turn your hands towards each other, fingers pointing inward. Do 10 push-ups again, then stretch.
• Roll over onto your back. Bend your legs at the knees, clasp your hands behind your head. Do incomplete body lifts 20 times. This exercise is also called “Twisting”.
• Stretch your arms above your head. Now you need to tear the body off the floor completely. The arms are straightened forward when raised. Do it 20 times.
• Place one leg on the other knee. Leave the opposite arm bent and place the other at your waist. Try to reach your elbow with your knee. Do it 10 times. Change the position of your arms and legs and repeat.
• Place the brushes under the buttocks. Knees slightly bent. Raise your legs by lifting your buttocks off the floor. 10 reps.
• Raise your pelvis above the floor and squeeze your buttocks 30 times.
• Charging ends with stretching. Bend your legs at the knees, pull them towards you, and do a few rolls.

Watch Cindy Crawford video tutorial #3:

A complex approach

There are very few women whose only problem area after childbirth is the stomach. In most cases, the entire body needs to be restored and toned. This means that you need to deal with postpartum problems comprehensively, that is, perform a variety of exercises and use all parts of the body.

If you are breastfeeding, it is better to exercise after feeding. For classes you will need comfortable clothes, a small pillow and a cheerful mood. All movements during gymnastics must be performed smoothly and carefully.

Exercises to prevent the consequences of varicose veins

Exercise 3

We take a lying position, face up. Legs should be bent at the knees, feet should be brought together and pressed firmly to the floor. We stretch our arms along the body, palms turned down. We straighten our legs without separating our knees, and squeeze our toes 10 times with force (as if we were retracting our claws). Then we return the legs to their previous position.

Exercise 4

Without changing the position, we lift one leg up, completely straightening it at the knee, and pull the toe towards us and away from us. Foot movements must be performed 10 times and with a large amplitude. Then we perform the same actions with the other leg.

Abdominal muscle training exercises

Exercise 5

We lie on our backs, bend our knees, spread our feet slightly, and place our hands, palms down, on our stomachs. We take a slow breath, then exhale just as calmly, as if pronouncing the sound “haaaaaa”. As you exhale, draw your stomach in, helping a little with your hands. There is no need to press with your hands, it should be stroking in the direction from the pubis to the navel. The exercise must be repeated 10 times. (Picture from exercise 1)

Exercise 6

Now we lie down on our side. In order not to waste your attention on discomfort and inconvenience, you can place a small pillow under your neck. Apart from the starting position, this exercise is no different from the previous one: we also draw in the stomach as we exhale with the sound “haaaaa” and help with our hands. We do the exercise on each side, performing 10 repetitions.

Exercise 7

We roll over onto our stomach, place a small pillow under our lower abdomen, and support our body on our elbows. We inhale, and as we exhale we move our pelvis forward. As you inhale, return to the original position. The exercise is performed 10-12 times. During the exercise, it is important not to put pressure on the chest so that the chest itself does not become full.

Watch a video about how to restore your belly after childbirth

Exercises to strengthen the muscles of the perineum

Exercise 8

Starting position – sitting or lying down. We try to tense the muscles of the vagina and anus in turn. This exercise requires practice, because every time it seems that the same muscles are contracting. When the separation is clear, you can try to carry out a “wave” of contractions from the anus to the pubis. Relaxing your lips and mouth muscles and controlling your breathing will help you perform this exercise correctly.

This exercise is very reminiscent of the well-known Kegel exercises, which consist precisely in contracting the muscles of the perineum at different rates. Such gymnastics will be useful both before and after childbirth.

Video: Kegel exercises to strengthen the pelvic muscles

Exercise 9

We lie on our sides. The head, shoulders and pelvis form a straight line, legs are bent at the knees. The lower arm should be placed under the head, the upper arm bent and resting on the surface with a fist or palm in the navel area. While in this position, as you exhale, raise your pelvis (support on your upper arm), and as you inhale, lower it. Repeat 8-10 times on both sides.

Exercise 10

We take a lying position, face up, bend our knees, feet rest on the floor, arms lie along the body. As you exhale, pull your socks towards you and try to reach your left foot with your left hand, inhale - we return to the starting position, exhale - repeat the exercise, but now reach with your right hand to your right foot. We do 5-6 repetitions on the right and left sides.

Exercise 11

We get on all fours. The head, shoulders and pelvis are at the same height, knees are spaced approximately shoulder width apart. We exhale, draw in our stomach and lift our left palm and right leg from the surface, inhale – we return to the starting position, exhale – we repeat the exercise, changing the “diagonal”. We perform 10-12 times.

Exercise 12

We continue to practice standing on all fours. This time, rest on your palms and lift your feet. As you exhale, raise your pelvis, straightening your knees and distributing the weight on your palms and insteps. As you inhale, return to the original position. We perform 10-12 repetitions.

Exercise 13

We lie down on our side again. The lower arm is straightened and located at right angles to the body, resting on the palm. The upper arm is extended along the body. As you exhale, lift your pelvis off the surface and rise slightly. As you inhale, take the initial pose. We perform 8-10 repetitions on each side.

Exercise for the back and abdominal muscles

Exercise 14

We stand facing the wall. We rest our palms and forearms against the wall, legs slightly bent and shoulder-width apart. We contract the abdominal muscles, as if we are trying to bring the right elbow closer to the opposite knee, and then, on the contrary, the left elbow to the right knee. In fact, this movement is not performed; only the abdominal muscles are tensed.

Saying goodbye to extra pounds

Alas, the weight of a pregnant woman increases not only due to the growth of the fetus, placenta, amniotic fluid and the increased volume of circulating blood. The extra pounds that have appeared during pregnancy “stick” to the new mother and remain with her after childbirth. Since you cannot severely limit yourself in nutrition after childbirth, the best option is gymnastics for weight loss.

Cindy Crawford Method

Cindy Crawford's exercises after childbirth are very popular for this purpose. This set of exercises was developed based on personal experience and includes three groups of exercises: A – basic exercises that can be performed anywhere and at any time, B – exercises aimed specifically at strengthening muscles, C – intense exercises for burning fat. Video training can be found in the public domain, they are also known as the “New Dimension” set of exercises. Working out with a virtual trainer is very convenient. With regular exercise, results are visible within 2 weeks.

Exercise from Cindy Crawford “Ideal Figure”

The dream of many women is a slim body, like a model. One of the prominent representatives of this business showed how to achieve an ideal figure. Cindy Crawford was one of the first to popularize home workouts. Thanks to the model’s video lessons, many women were able to find time to exercise.

Cindy suggested a set of simple exercises that a person of any fitness level can do. It allows you to work out different muscle groups to make your body look toned. Those who want to train with one of the most beautiful female models will need the simplest equipment - an exercise mat and a couple of weights.

We recommend reading the article about Cindy Crawford's diet. From it you will learn about the pros and cons of the diet, what you can eat, recipes, and a menu for 7 days. And here is more information about shaping for weight loss.

How to exercise correctly

Cindy Crawford’s exercises, called “The Secret to the Perfect Figure,” have remained popular for more than 20 years. The training includes 3 complexes. They differ in the complexity of the exercises and the intensity of the training. Therefore, there is no strict training schedule; everyone chooses the order of their implementation independently, depending on their capabilities.

But for those who have just started losing weight on the Cindy Crawford program, it is recommended that you first try the 10-minute complex. It will allow you to get enough load, but will not allow beginners to overdo it. This complex will prepare the muscles for more intense exercises from other video lessons.

Warm-up is required to start training

Over time, the woman will feel that ten minutes is given to her without much difficulty. Then you can move on to the other two workouts. They take longer, with each video lasting 40 minutes. To obtain the required load, it is enough to perform only one complex per day. You can alternate them as desired. For example, on even days of the week, study according to video lesson No. 2, and on the rest - according to video lesson No. 3.

For those who already have a sufficient level of physical fitness, you can add additional exercises from the first video to intensive training.

Watch Cindy Crawford video tutorial #1:

Warm-up

The set of exercises for weight loss from Cindy Crawford is quite intense, so you first need to prepare the muscles for the load. To do this, perform a simple warm-up. It includes the following exercises:

• Place your feet shoulder-width apart, place your hands on your belt. First, the head warms up. Perform circular movements clockwise, then in the opposite direction.
• Next, warm up your hands. Make several rotations in the shoulder joints forward, then back. Repeat the same for the elbow joints.
• After your arms, you should warm up your core muscles. Perform several rotations of the body in one direction, then change direction.
• Warm up the pelvis. Rotations are also performed in both directions alternately. Feet remain shoulder-width apart.
• Fix your hands on the front of your thighs. Bend over until parallel to the floor, then bend over. This will stretch your back muscles.
• Place your legs wide enough and place your hands on your waist. Perform gentle rocking from one side to the other, bending the knee. At the end of the exercise, squat on one leg, extending the other to the side. The toe looks up. Repeat the same for the second leg.
• You can finish your warm-up with some stretching. To do this, bend down as low as possible, without bending your knees.

Exercises with dumbbells

Cindy Crawford's video tutorials are varied. The model shows how to distribute the load across all muscle groups. Therefore, training also includes pumping your arms. For this you will need weights. You can use dumbbells weighing 1-3 kilograms. If you don’t have such equipment at home, you can replace it with bottles of water or sand. The dumbbell complex from Cindy Crawford consists of the following exercises:

• Take weights in your hands, spread your legs about 40 cm. Perform dumbbell lifts, bending your elbows. Each exercise is repeated 10 times.
• Extend your arms in different directions, bending your elbows. Do 10 overhead dumbbell raises.
• Lower your arms along your body. Perform lifts until they are parallel to the floor.
• Bend your torso, squat slightly. The arms are bent at the elbows. Extend your elbows, moving the dumbbells back.
• Press your hands to the outside of your thighs, turning the back of your palm forward. Bend your elbows, lifting the weights.
• From the same position, raise your arms straight to eye level.
• The last exercise to pump up the triceps. Raise your arms above your head, bend your elbows. Place dumbbells behind your head.
• Repeat the entire set of exercises 2 more times.

Leg workout

Cindy Crawford has always had a perfectly toned figure. The model's long, slender legs deserve special attention. To achieve the same shape as Cindy Crawford, you need to perform a set of exercises from the second video lesson:

• Place your feet wide enough. Squat lightly on one leg, then straighten up, turning your torso, raising your arms up. Do it 10 times. Repeat the same for the second leg.
• You will need a chair for this exercise. Spread your legs wide enough, turn your knees to the sides. Lean your hand on the back of the chair. Perform not very deep squats, repeat 10 times.
• Lunge forward while also holding onto a chair. Do 10 times for each leg.
• Perform 10 squats with your feet side by side.
• This complex must be repeated 2 more times. Depending on your level of physical fitness, you can do not 10, but 6 or 8 repetitions of each exercise.

Expert opinion

Yulia Mikhailova

Nutrition expert

Cindy Crawford advises not to forget to drink small sips of water between approaches. This will help maintain fluid balance in the body.

• Stand in front of a chair, leaning on the back. Perform backward swings with your legs, 10 times for each.
• Again, exercise at the chair. Place one leg straight in front of him, and lift the other back, tensing the muscles. Do 10 times for each.
• Swing your legs to the sides also for 10 repetitions.
• Swing your legs forward 10 times each.

Watch Cindy Crawford video tutorial #2:

Against belly fat

Girls and women go in for sports not only to pump up muscles, but also to lose weight. Representatives of the fair sex are especially concerned about fat deposits in problem areas, for example, on the stomach. Cindy Crawford pays a lot of attention to her abs in her training program. Therefore, you can perform her exercises against belly fat . You can pump up your abs using the following program:

• Lie on your back. Cross your feet, placing your knees on the floor in different directions. Clasp your hands behind your head. Perform a partial lift of the body, lifting your shoulders and shoulder blades off the floor. Each exercise is repeated 20 times.
• Place one leg on top of the other, bending the knee. Try to reach it with the elbow of the opposite hand. Then do the same, changing limbs.
• Now you need to reach your elbow towards your leg on the same side.
• Exercise to pump the lateral muscles. Bend your knees and place your legs on one side. Perform partial lifts of the body.
• Straighten one leg, leave the other bent. Perform partial lifts of the body. At the same time, bend your leg for each of them and try to reach it with the opposite elbow. Then change sides.
• Perform partial lifts, lifting both legs off the floor at the same time.
• Repeat all exercises one more time.

Cindy Crawford "New Dimension" fitness after childbirth

Girls who have studied this program, please write reviews. Is there an effect?

how long ago did you give birth? what is your weight and height? (I myself became blurry after giving birth)

In this section, only neutral information is published in topics and comments. Topics and comments containing advice, recommendations, promotion of alternative methods of treatment or other actions will be closed.

how long ago did you give birth? what is your weight and height? (I myself became blurry after giving birth)

The child is 1 year old. height 170 cm, weight 71 kg. Damn, before giving birth, I weighed 67 kg, I really want to get back to my previous shape.

My friend and I were actively involved in this program. This requires willpower and patience. I did the exercises every day, gradually increasing the complexity and increasing the training time from 10 minutes to 1.5 hours a day. Changed the nutrition program. The first results will be noticeable after about 3 months. And in six months you will no longer be recognized. Great results - excess weight came off, the skin tightened, the belly disappeared, although small abs appeared, which is not very aesthetically pleasing. But I'm very pleased. The main thing is not to give up what you started, but to constantly keep in shape.

New features and design have appeared for the version of the Woman.ru Forum on computers. Tell us, what are your impressions of the changes?

And what is important, I stopped being tormented by lower back pain and osteochondrosis. My mood even changed, self-confidence appeared, depression and passivity disappeared. So go ahead, build your figure - everything is in your hands

The main thing is to do it constantly!

With the help of this program, I put myself in order after giving birth, after 3 months the first results become visible, we also don’t forget about nutrition, all the goodies are only until 12:00, when there is no time for a full-fledged lesson, I do a set of exercises with Cindy Crawford “ideal body in 10 minutes."

My friend and I were actively involved in this program. This requires willpower and patience. I did the exercises every day, gradually increasing the complexity and increasing the training time from 10 minutes to 1.5 hours a day. Changed the nutrition program. The first results will be noticeable after about 3 months. And in six months you will no longer be recognized. Great results - excess weight came off, the skin tightened, the belly disappeared, although small abs appeared, which is not very aesthetically pleasing. But I'm very pleased. The main thing is not to give up what you started, but to constantly keep in shape.

how much did you gain during pregnancy?

how much did you gain during pregnancy?

Well, actually, I started working out not because I was overweight (because I lost a lot of weight after breastfeeding), but to build up my muscles. But my friend lost an extra 10 kg. My husband was even surprised by my results, he said that my butt became more elastic and small problem areas (thighs, etc.) seemed to become firmer and cellulite was less noticeable. And my friend is delighted that thanks to training, she not only got fitter and lost weight, but also improved her intimate life with her husband.

The child is 1 year old. height 170 cm, weight 71 kg. Damn, before giving birth, I weighed 67 kg, I really want to get back to my previous shape.

oh you just wrote about me))))))))))))) let's lose weight together

the baby will be 21 years old, my height is 171 - weight 72 - before birth 65-67

March 21)) I wanted to say

oh you just wrote about me))))))))))))) let's lose weight together

Let's! Yesterday I already did a workout according to Cindy and another 10-minute fat-burning workout from Victoria's Secret models, and I threw out all the goodies.

Girls who have studied this program, please write reviews. Is there an effect?

I worked out before giving birth for about a month and I want to say that the result is amazing, flexibility has improved, my tummy has tightened, my legs have tightened... in general, an excellent program, I plan to return to it now, after giving birth)

Just today I found this program, before that I had been studying for two weeks according to the old 90s)))))))))))))))))))))))))))))))))))

Girls, I have a question: And if you are not overweight, will you still lose weight by doing this program? I just don’t need to lose weight, I would say it’s contraindicated for me. But I, like every woman, want to meet the beach season looking more toned, especially in the butt area. Can I study? I just don’t want to look too much like a dried out roach)

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