Any woman dreams of thin waist... But only a few do not need to make any effort to achieve this goal. Most often, it takes long and hard work to achieve this. Hulahoop, by the way, is excellent remedy in this case.
The problem of waist size becomes especially relevant after childbirth. Many people start exercising within a few days of giving birth. But doctors say that it can harm health. When can you start training so as not to bring yourself any harm?
Today, you can find hula hoops in stores. different forms and sizes. How to choose the one that's right for you? How to organize a workout so that it gives nice results? Everything in order.
When can classes start?
Experts say that you can start classes in at least 4 months. This applies to those who gave birth in a natural way, and there were no complications. If the method was used caesarean section or any pathologies have arisen, then you should not rush to start training. The recovery period in this case will be longer. Only your doctor will tell you when to start exercising.
You can twist the hula hoop without harm when the shape and position of the organs return to normal. After all, for some time the muscles and ligaments have been stretched. They cannot support the organs properly. Excessive stress on organs can lead to serious problems, which can only be solved with the help of the operation. Therefore, this issue should be taken very seriously. Excessive load, by the way, can be caused not only by exercise, but also by lifting weights.
Note! If a woman begins to exercise before the muscles get stronger, the unprotected internal organs can be injured.
To strengthen the muscles faster, you need to perform certain exercises that are designed specifically for this purpose. This will bring much more benefit to the body. After all, first of all, a woman should think about her health, and then about her figure. It is allowed to spin the circle approximately 2 months after giving birth.
After a caesarean section, exercises with a hoop can be started no earlier than six months later. But for some women, healing may be slower. Therefore, it is better to consult a doctor before starting classes. Based on the results of the examination, he will determine whether a woman can go in for sports.
Contraindications
If any complications develop after childbirth, then it is better not to perform exercises with a hoop. Here are a few more contraindications.
- Some gynecological diseases.
- Damage to the skin or its damage as a result of illness in the hips and waist.
- Aggravation chronic diseases intestines or stomach.
- Spine problems.
Choosing inventory
You can see several types of hula hoops in sports shops.
- Smooth or grooved surface.
- Hoops made of plastic and metal.
- They can be light or heavier.
- The hula hoop can be regular, or it can be equipped with a rev counter or calorie counter.
- Depending on the requirements and preferences, you can choose a hoop a certain color and size.
In all this diversity, you can easily get confused. How to choose a hula hoop that will bring maximum benefit?
- Hoops with on inside irregularities in the form of protruding balls. Manufacturers claim that this supplement will help break down fat in the waist and hips. But in fact, they cannot have such an effect, since it is impossible to eliminate the fat under the skin by local action. Incorrectly selected inventory can only lead to the occurrence of hematomas.
- In the field of childbirth, it is better to give preference to a light hula hoop. If it is too severe, it can not only lead to hematomas, but also problems with the spine.
- The most optimal diameter of the hoop for a woman of average height is about 1 m.
Organization of classes
So that classes take place in comfortable environment and brought only benefit, it is necessary to organize them correctly.
- For classes you need to find appropriate place... Make sure that there is enough space so that the hoop does not touch the surrounding furniture or walls while driving. It is important to ensure that you do not sneak up on you during exercise. Small child or a pet. After all, this can lead to injury.
- It is important to design your class schedule so that it does not interfere with your work and household chores. In addition, after taking the food, several hours should pass.
- It will be much more fun to study with your favorite music. Prepare some tracks in advance. It is desirable that they be rhythmic.
- Place a rug on the floor, select training shoes. This will help to avoid noise and pain if the hoop falls. And this happens quite often during the first workouts.
- You need to learn how to rotate the hoop alternately - then in one direction, then in the other direction. This will put stress on the muscles on both sides.
- You don't have to practice for too long. The first workouts should be about 5 minutes long. The class time should increase gradually. Over time, the duration should reach up to 30 minutes.
- By rotating the hoop, you provide a cardio load. If you combine such activities with the right diet, you can not only significantly transform your figure, but also improve your health. Your intestines will work better, your muscles will be strengthened, and lymph flow and blood circulation will accelerate.
This method is a great way to improve your figure. The hoop is not very expensive. It is much cheaper than any machine. Also hula hoop is suitable for those who, for some reason, cannot do fitness. Classes can be held at any time and in any weather. The main thing is that such training only brings health benefits.
Video: how to properly twist a hoop to lose weight
Caesarean section - serious abdominal surgery, which made it possible for many people to be born, and their mothers to experience the joy of motherhood! This operation It is carried out for a variety of indications, but always - if it is impossible to carry out a safe physiological birth, both for the mother and the child.
The risk of birth with the help of this surgical intervention increases 12 times, in comparison with natural childbirth, therefore it is so important that a woman in postpartum period always followed all the recommendations of doctors. After giving birth, many young mothers are in a hurry to return to their previous physical form - before pregnancy. If after natural childbirth you can begin to engage in physical education after 8 weeks, then after a cesarean section - after this time you can only start the lightest physical activity, for example, water aerobics, yoga, walking.
Strengthen muscles abdominal, thighs and buttocks can be done no earlier than six months after a successful, uncomplicated cesarean section. Until that time, it is strictly contraindicated to perform exercises such as lunges, squats, bicycles, swing the press, and twist a heavy hula hoop. It's connected with physiological characteristics female body, who has to recover not only after a huge nine-month work of bearing a child, but also after surgery.
Today dances, sports aerobics, rotation of the hoop are very popular among young people. On sale you can find very bright and beautiful hoops - hula hoops. Many mothers are interested in whether it is possible to twist a hoop after a cesarean?
When can you twist the hoop after a cesarean section?
After the caesarean section, the woman is stitched. The outer seam, which is already tightening on the 7th day, is the tip of the iceberg! Internal seams take much longer to heal. The outer suture can be felt for at least another year, the suture on the uterus completely heals only after two years. It leaves its mark on physical species activities that a woman can afford after surgery.
Eight weeks after the operation, mom can afford to try exercises with a hoop, but only with the simplest - aluminum or plastic.
Exercises can begin with one to two minutes at a slow pace. If any ailments appeared during rotation, for example, the seam began to pull, the back hurts, etc., then classes should be postponed for more late period... Six months after the operation, a woman can again try classes with a hoop.
Useful information on how to choose and wear a belt after a cesarean section
It is advisable to regain your former physical shape a little before starting the exercises with hula hoop with the help of other exercises that are less traumatic. The fact is that the main problems and injuries during execution physical exercise occur due to incorrect implementation. For example, if you swing the press while lying on your back, and do not press your lower back tightly to the floor, then you can provoke back pain. Controlling the process of rotation of the hoop is very problematic, so it is impossible to eliminate injury by 100%! It is worth excluding exercises with hula hoop if, before pregnancy, a woman had:
- Spinal problems - intervertebral hernia, pinched nerve, prolapse of vertebrae, protrusion, etc.
- Chronic diseases abdominal cavity, for example, ovarian cyst, inflammation of the appendages, enlargement of the liver, etc.
- Vestibular disorders
When can you twist the hoop after cesarean?
If everything is in order with health, then six months after giving birth, you need to go to the doctor and talk to him about the opportunity to practice. Typically, the doctor prescribes ultrasonography for the absence of pathological changes and full recovery women after surgery. If the doctor considers it possible, then you can start classes!
How to choose a hula hoop?
Choosing the right hula hoop for your post-cesarean workout plays a huge role. For the first lessons, it is enough to choose the simplest, thinnest and lightest hoop. The size or diameter of the sports equipment should be selected according to the woman's height. If the hoop is placed on the edge, then it should end between the navel and the chest. In most cases, if a woman is of average height, then a diameter of 100 cm is chosen. Today, in many sports stores, online stores, hoops with a variety of " additional functions»- weighted, with massage attachments, etc. Such hula hoops are a serious test for the female body! After the operation, you should not choose such models for at least a year!
By the way, the simplest thin shells made of plastic or aluminum, smooth and lightweight, are more effective remedy to hone your waist! These are the very ones that athletes choose for training!
How long after cesarean can you twist the plastic hoop? At least two months later, but best of all after six months, in order to avoid internal injuries, suture divergence and other complications. It is worth remembering that main principle of all physical activity after childbirth, it is - all in pleasure and all - in moderation!
When can you start visiting the bathhouse or sauna after a cesarean section?
How to twist?
In order to practice with a hula hoop, there must be enough space in the room. If you are a mom little child, make sure he does not run under the rotating hoop and get injured. The hoop is unwound at the waist. To do this, you must accept initial position- feet shoulder-width apart or one leg extended one step forward. Holding the hula hoop with your hands, it spins around the waist, for example, clockwise.
At the same time, you need to start doing oscillatory, rotational movements hips towards the movement of the sports equipment, that is, counterclockwise. By holding the hoop through the movement of the body in the waist area, you can increase the speed of rotation of the hoop. The lighter the hoop, the more difficult it is to hold it.
A heavy hula hoop is harder to spin, and it is easier to hold it in rotation due to inertia. Exercises with such a sports equipment perfectly restore the abdominal muscles, the waist quickly returns to normal. Plus, it's a great cardio workout! The exercises are best done with music, starting with a few minutes and working out the workout time to half an hour.
Caesarean section - full surgery allowing the baby to be born if his birth naturally carries a threat. The period after this type of surgery is longer than in normal physiological childbirth. But even this fact is not able to diminish the enthusiasm of young mothers who are striving to quickly return to their former harmony. Today, on the site for moms, the site, we will talk about whether it is possible to twist the hoop after a cesarean and how to determine when to start safe physical activity.
When to start spinning the hoop?
The operation of a cesarean section ends with the woman suturing, internal and external. The superficial seam on the skin is tightened after a week. In this case, the horizontal will be felt for another whole year, and the vertical - for about 1.5 years. Internal seams on the uterus, peritoneum and muscles take much longer to heal - up to 2 years.
In this case, tissue healing at the incision site is accompanied by painful sensations for another 2 months. It is also worth remembering about this and not rushing after a cesarean section to load fragile muscles and scarring connective tissue physical exercise.
So when can you spin the hoop after a cesarean?
If a vaginal woman can start active pursuits physical education already 2 months after childbirth, then a young mother after a cesarean section can afford by this time only the most light physical load - walking, aerobics or swimming. It is also allowed to twist a light thin aluminum or plastic hoop in the simplest interpretation, but only after consulting your doctor and after a full examination and, if necessary, an ultrasound scan.
In this case, in no case should the hoop be heavier with sand. It is too early to use the hoop for sculpting a thin waist and a flat tummy, but it can be useful for you to strengthen the corset muscles.
Stitches are not the only obstacle on the way to a slim body after childbirth. Stretched out after long months of pregnancy abdominal muscles and the pelvic floor muscles require long-term recovery. To again fully perform the main of their functions: support of internal organs in their natural position, they need up to 4 months during the normal course of childbirth, after a cesarean section - up to six months.
An unreasonable rush to remove a hanging belly and sides with a hoop can cost a woman health: a heavy hoop with magnetic elements after a cesarean operation can greatly harm internal organs and even lead to their loss. "Putting" them back into place is possible only by surgery.
So, let's conclude: if you are completely healthy and postpartum recovery proceeds without complications, you can start twisting the hoop for the purpose of body shaping only six months after the caesarean section.
Where to begin?
If you are determined to start correcting your body with the help of a hoop, the specialist observing you must be sure that there are no pathological changes in your body and that your body has fully recovered after childbirth. The hoop is contraindicated after a cesarean section if the woman has the following problems with health:
- Postpartum complications and inflammatory processes female reproductive system: ovarian cysts, uterine fibroids, inflammation of the appendages.
- Diseases of the abdominal cavity and gastrointestinal tract: enlarged liver, ulcer, gastritis, colitis.
- Spinal pathologies: herniated disc, scoliosis, disc protrusion, pinched nerve, etc.
- Damage skin around the waist, buttocks and thighs.
- Pregnancy.
So, you can start twisting the hoop after a cesarean section if your doctor hasn't found any abnormalities.
The site advises to begin with strengthening the corset muscles with the help of special postpartum gymnastics, because wearing alone is not enough to restore them. The exercises included in this complex will help to restore firmness and elasticity to the muscles of the "corset". This is also important in order to protect your figure from bruises and bruises at the first stage of training with a hoop.
How to choose and how to twist?
The simplest and most familiar to all of us hoop for Lately has undergone many changes. Sports equipment stores and online stores are full of all kinds of hula hoop models: from smooth classic options and ending with models equipped with sensors for counting calories and revolutions.
What kind of hoop can you twist after a cesarean section if you want to lose weight around the waist and hips?
Given these criteria, you can make right choice:
- Diameter. This parameter is very important: the larger the diameter of the hoop, the more difficult it is to untwist it. Keeping it in rotation, of course, is easier, but the "recoil" to the body will be more powerful. When choosing a projectile, you need to place it on the floor in front of you. If the upper edge is at a distance of 5-7 cm above the level of the navel (the diameter is approximately equal to 1 meter), this option is the most optimal.
- Weight. A professional shell weighing more than 1 kg is a serious test for a fragile body, so it is better to refuse to buy a heavy hoop. In the absence of appropriate physical training and weak muscles after a cesarean section, such an acquisition will only decorate your sides with bruises.
- Additional features and options. Many slimming hoops are equipped with silicone inserts with magnets inside to stimulate blood circulation. But these bulging elements can harm not only the healing skin and muscles, but also the internal organs. Therefore, it is better not to purchase a hoop with weighting agents after a cesarean section for at least six months after the start of the first workouts. We recommend choosing a smooth but wide hoop for the start. As for gadgets, it's up to you.
So, for the first lessons, the simplest option is suitable - a lightweight smooth hoop made of aluminum or plastic.
You should not persist with the duration of the first workouts: 1-2 minutes a day will be enough.
The time should be increased gradually: adding 1 minute every day, so that a month after classes it will be 30 minutes a day. If during rotation you suddenly feel discomfort or soreness, classes should be postponed for a while. You need to rotate the hoop equally in both directions. If you only twist in one direction, you can earn asymmetry at the waist.
Remember, too, that with the hoop alone you can achieve quick correction weight in the direction of decrease will not work. An approach in combination with postpartum gymnastics to strengthen all muscle groups.
After the long-awaited event by women in a position - the birth of a baby, many are eagerly awaiting the moment when doctors will allow them to play sports. After all, after giving birth, the fair sex wants to return to their prenatal forms, tighten their belly, remove the "sides". Almost all women recover during the period of bearing a baby.
But one of the most problematic areas after the birth of a baby is the belly. On it, the skin becomes less elastic, stretches, and fat deposits are collected under the skin. An excellent option to eliminate these not very pleasant changes there are classes with a hula-hoop.
First of all, it should be noted that in the next month after giving birth, the newly-made mother should give up any, even the most minimal, physical exertion. During this period, you should not even think about practicing with hula hoop. Of course, childbirth for the body is severe stress, and the body needs to recover, which takes time. For this reason, doctors advise to postpone any sports activities.
If a woman gave birth on her own, and there were no complications during childbirth, then you can do it after 74 months. It is worth knowing that the uterus should completely return to normal, recover. This process usually takes 6-8 weeks.
Ligaments should also be restored and strengthened. If you do everything contrary to medical recommendations, then this can cause prolapse of the pelvic organs. In some cases, they may even fall out. As you know, far from all women give birth on their own. If there are indications, then the child is born with the help of an operation - a cesarean section. If a woman gave birth to a baby with the help of an operation, then she should wait even longer with physical activity. In this case, it is possible to practice only after the celebration of the baby for six months.
At the same time, before starting classes, it is important to make an appointment with a doctor, to consult with him. Taking into account the state of health, the doctor will allow or forbid classes. This is important because independent decisions playing sports can sometimes threaten health.
The muscles of the abdomen and lower back become very weak during pregnancy, so it also takes time for them to recover. If you start very early with the hoop, then you are guaranteed to get bruises, abrasions and other injuries. It is still recommended to endure a couple of months, even if you really want to, start practicing as early as possible. This is much better than getting serious health problems.
When it comes about buying a hoop, then many moms get lost, because their choice is wide enough. As a result, the woman gets the first hoop she comes across, but this is not quite the right decision... It is recommended to choose hula hoops that are 100 cm in diameter. This is the size you need in order to do fitness, it is ideal for easy exercise.
The weight of the hula hoop also plays a role. Today, hoops with weights are popular, which are much more effective in helping to restore the previous figure and destroy excess fat... However, in the postpartum period, it is better to refrain from such projectiles.
The best option is a hoop that weighs no more than 1 kg.
By choosing such a product, you can both lose weight and avoid health problems. Also, experts do not advise purchasing hoops with various additions. For example, it is generally accepted that shells with special balls are much faster able to eliminate extra pounds, but this opinion is erroneous. The optimal effect can be obtained using a smooth projectile without additional options. Using it, you will ensure an even distribution of the load.
Initially, make sure that you are comfortable with the hula hoop. Conduct activities in an indoor environment where there are few items that can be easily bumped, and minimal amount furniture. The room should be spacious enough. You need to know that at first the hoop will often fall, so it is better to carry out workouts shod so as not to injure your legs. The loads should be gradual, you do not need to get too tired from the first lessons.
Even a few months after the birth of a baby, you should be careful. During the first lessons, the hoop should be twisted no more than 5-6 minutes a day. Increase the time gradually. If you spin a hoop, listen to your own body - do you have any painful sensations?
If not, then continue boldly on, and if they nevertheless arise, then stop for a while and consult a doctor. It is important to understand that physical activity must be accompanied by consumption, with low content calories. It is also important to get enough sleep and rest. The optimal time for exercise is 2-3 hours after eating. This is the only way you can get good results. As a result, the hula-hoop will become an excellent assistant in obtaining the figure of your dreams.
Hello. Three and a half months ago I had a cesarean section. Can you please tell me if I can start classes with a hoop?
Answer to the question:
According to medical recommendations, it is better to limit any sports activities, including exercises with a hoop after a cesarean section, for half a year. This is how long it takes for the internal and external seams to tighten after the operation. However, every woman has individual characteristics organism, and for some even 6 months will not be enough.
Before starting training with a hoop, it is necessary to do an examination of the abdominal cavity using an ultrasound machine, and only after that you can start training.
Choosing the right hoop is essential. If this is a regular aluminum hoop, it should not be filled with sand or other substances that increase the hoop's weight. If it's a hula hoop, you should buy it with the minimum weight. This is due to the fact that after childbirth, the muscles around the abdomen are not so strong, and therefore excessive stress from the outside can negatively affect internal organs... If exercises with the hoop are carried out regularly, then after a few months the weight of the hoop can be gradually increased.
The duration of the exercises with the hoop on the first day should be minimal: 1-2 minutes per day. Every day, the duration of classes should be increased by 1 minute, bringing total time lessons up to 30 minutes a day. It is important to learn how to twist the hoop in different sides in order to avoid asymmetry of the figure in the future. If, after starting the exercises with the hoop, there is discomfort, or pain in the seam area after a cesarean section, the exercises should be stopped immediately, and only after consulting a doctor, they can be continued.
In addition to a cesarean section, there are a number of other contraindications for practicing with a hoop:
- inflammation of the kidneys, intestines or female organs;
- spinal injuries, intervertebral hernia, displacement of intervertebral discs;
- period;
- pregnancy;
- skin diseases or a violation of the integrity of the skin (in the abdominal cavity).
All these contraindications must be taken into account, and if you have at least one of them, you should look for an alternative to classes with a hoop.
It must also be understood that hoop exercises alone will not be enough for weight loss. The hoop can only correct the figure in the waist and hips, but help get rid of a large number extra pounds he can't. A visual effect will be achieved in the process of combining diet and a comprehensive range of physical exercises.
