🔻 lie down on our side and lean on the elbow. We draw our legs together, strain and lift. When lifting, we exhale. The body body must be raised. You should feel how your muscles work. We perform 30 times, lying first on the right, then on the left side.
🔻 now we need to stand on our side to rise on one arm. Then do the ups and downs of the torso up and down. Repeat from one side and the other side 25 times.
🔻 legs in the middle of the shoulders, arms spread to the sides. Shift the torso to the right and left. Keep your back straight. The sides should work as hard as possible. Exercise performed 100 times.
🔻 the original poz is the same, but only the hands are lowered along the body. We tilt the torso to the side and down. We're trying to reach for our knees. Repeat 100 times.
🔻 Stand sideways to the support and raise the foot sideways about 70 degrees. Note that it is not the sock that needs to be pulled, but the heel. My leg is tense. Repeat with each leg 30 times.
🔻 now stand up to the support face. We unwrap the foot perpendicular to the support. We lift first one leg 30 times, then the other.
🔻 we stand sideways to the support again and alternate the mahi with his foot sideways and backwards.
All of the above methods of how to remove the abdomen and sides after childbirth can also be used, but only with limitations and at least 6 weeks after the birth of the child. Let's say you shouldn't give up fruit in the first half of the day. And the intensity of training can be safely reduced in half.