Kobieta ćwiczy na macie Ćwiczenia na brzuch w ciąży/Katarzyna Milewska

Ćwiczenia na brzuch po ciąży i podczas ciąży

Spis treści:

Ćwiczenia na brzuch po ciąży to doskonały sposób na wyszczuplenie sylwetki, a także wzmocnienie mięśni brzucha, rozciągniętych i osłabionych w czasie ciąży. A czy kobiety w ciąży powinny ćwiczyć mięśnie brzucha? Tak, ale tylko umiejętnie! Nieodpowiednie dobrane ćwiczenia mogą zaszkodzić. Po pierwsze należy zrezygnować ze zwykłych brzuszków i zastąpić je ćwiczeniami na mięśnie głębokie.

Ćwiczenia na brzuch po ciąży – dlaczego warto?

W czasie ciąży dochodzi do rozejścia mięśni prostych brzucha, a po porodzie mięśnie te stopniowo się powracają do prawidłowego położenia, łącząc się w linii środkowej brzucha. Do aktywności fizycznej po porodzie można powrócić po okresie połogu, czyli najwcześniej po 6 – 8 tygodniach. Ale jeśli dotyczy cię problem rozejścia mięśni prostych brzucha – ćwiczenia brzucha po ciąży muszą jeszcze poczekać.

Jak sprawdzić, czy możesz wykonywać ćwiczenia na brzuch po ciąży? Połóż się na plecach, zegnij nogi w kolanach, stopy oprzyj na podłodze. Połóż dłoń na brzuchu, wzdłuż przebiegu kresy białej, czyli połączenia mięśni prostych brzucha. Jeśli co najmniej trzy palce zapadają się między mięśniami brzucha – dotyczy cię problem rozejścia mięśni brzucha. Skonsultuj się z fizjoterapeutą, który określi, kiedy będziesz mogła wykonywać ćwiczenia na brzuch po ciąży.

Ćwiczenia na płaski brzuch po ciąży nie służą tylko wyszczupleniu sylwetki, ale przede wszystkim – wzmocnieniu mięśni tułowia. Wiele kobiet doświadcza wiotkości brzucha – wówczas ćwiczenia na obwisły brzuch po ciąży wzmacniają „gorset” mięśniowy i przywracają prawidłową sylwetkę i postawę ciała.

Jak zgubić brzuch po ciąży? Ćwiczenia to nie wszystko

Wiele świeżo upieczonych mam zastanawia się, jak zgubić brzuch po ciąży. Oczywiste jest, że istotna rolę odgrywają ćwiczenia na płaski brzuch po ciąży. Ale sama wiedza, jakie ćwiczenia na brzuch po ciąży wykonywać niestety nie wystarczy. Równie istotną rolę odgrywa szeroko pojęty zdrowy styl życia - odpowiednia dieta, optymalna ilość snu, unikanie stresu. Wszystko to ułatwia redukcję tkanki tłuszczowej z okolic brzucha i pozwala wrócić do sylwetki sprzed ciąży.

Należy jednak dać sobie czas i nie stosować drastycznych diet odchudzających, niewskazane są także intensywne ćwiczenia na brzuch. Po ciąży ćwiczenia powinny być wprowadzane stopniowo, a ich intensywność powinna być umiarkowana.

Mięśnie brzucha w ciąży – jak je wzmocnić?

Ciąża rządzi się swoimi prawami i warto wiedzieć, co robić, by sobie nie zaszkodzić. Jedno z wielu pytań ciężarnych dotyczących treningu brzmi: czy w ciąży mogę ćwiczyć mięśnie brzucha? To zależy które. Jeżeli pytanie dotyczy mięśnia prostego brzucha (to on odpowiada za sześciopak), to zdecydowanie nie ćwiczyć! Mięsień prosty brzucha ulega w ciąży rozciągnięciu, więc jego wzmacnianie nie tylko nie ma sensu, ale wręcz może zaszkodzić, powodując wzrost ciśnienia śródbrzusznego lub nawet większe rozejście kresy białej.

Lepiej więc wyrzucić typowe brzuszki ze swojego treningowego harmonogramu, ale to nie oznacza rezygnacji z ćwiczeń mięśni brzucha. Pozostają jeszcze core, do którego zaliczamy mięśnie: poprzeczny, skośne, wielodzielny grzbietu, mięśnie dna miednicy, pośladkowe, a także przeponę oddechową. Te partie warto wzmacniać zawsze, nawet w ciąży, z tą różnicą, że ciężarne panie powinny wykonywać nieco inne ćwiczenia.

Dlaczego warto? Bo na przykład osłabione dno miednicy może być przyczyną wystającego brzucha po ciąży, a poza tym większość ciężarnych kobiet cierpi na bóle kręgosłupa lędźwiowego , a takie ćwiczenia to świetny sposób, żeby im zaradzić. Oto kilka przydatnych ćwiczeń w ciąży na brzuch.

Ćwiczenia na brzuch w ciąży - superman w klęku podpartym

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Ustaw się w klęku podpartym i unieś lewą rękę i prawą nogę. Pozostań w pozycji przez 15 sekund. Następnie powtórz ćwiczenie, podnosząc prawą rękę i lewą nogę. Całość wykonaj po 5 razy na każdą stronę.

Ćwiczenia na brzuch w ciąży – podpór bokiem

Ćwiczenia na brzuch w ciąży
Ćwiczenia na brzuch w ciąży
Podpór bokiem to bezpieczne ćwiczenie na brzuch w ciąży.

Ustaw się w pozycji podporu bokiem na przedramieniu. Dolną nogę ugnij w kolanie i postaw kolano na macie. Utrzymaj pozycję 20 sekund. Powtórz 3 razy.

Ćwiczenia na brzuch w ciąży - ćwiczenie dna miednicy

Ćwiczenia na brzuch w ciąży

Ustaw się w klęku podpartym na przedramionach. Następnie, podciągając delikatnie pępek w stronę kręgosłupa, napnij mięśnie dna miednicy (podciągnij je w górę), a następnie rozluźnij całkowicie. Wykonuj ćwiczenie przez 20 sekund, zrób małą przerwę i powtórz 5 razy.

Ćwiczenia na brzuch w ciąży – raczkowanie w miejscu

Ćwiczenia na brzuch w ciąży
Raczkowanie w miejscu. Kolejne dobre i bezpiecznie ćwiczenie na brzuch w ciąży

Ustaw się w klęku podpartym na prostych rękach (dłoń powinna znajdować się na wysokości barku), a następnie przesuń dłonie odrobinę w przód i wróć do pozycji wyjściowej. Wykonuj ćwiczenie przez 20 sekund, zrób małą przerwę i powtórz 5 razy.

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