Singer Lera Tumanova (@leratumanova) told BeautyHack how much she gained during pregnancy, what exercises helped her get back in shape and why her day should definitely start from the bar.
“During pregnancy, I was afraid to get better. I remember then I played Alice in a musical - until the eighth month, and then I stopped getting into a stage costume, and I was replaced. There is intense competition in show business. To return, I had to lose weight to size XS. A difficult, but quite feasible task."
See a dietitian
I went to a specialist as soon as I got pregnant. He helped me develop a nutrition system that contained all my favorite foods and those foods that the baby needs. This is great practice. It is always easier to prevent a problem than to solve it. My daughter was born weighing 3,100 grams. During pregnancy, I gained 9.5 kg - such an increase is considered ideal (the baby's weight is multiplied by three). But everything that is above will have to be actively thrown off. Harsh reality!
Start your day off the plank
The plank is one of my favorite exercises. It has a lot of dynamic variations. If you don’t have time for the gym, I advise you to start your day with a plank that perfectly works your abdominal muscles, as well as your arms and hamstrings. Start with thirty seconds, gradually increasing the time. Alternate statistical and dynamic bars - there are many video instructions on how to do it on the Internet.
Make a vacuum
After giving birth and a planned caesarean section, I really did not like my belly. I was afraid that he would never become flat again. 2.5 months after giving birth, I went to the gym and began to swing with all my might. It took 3 months, I was still feeding my daughter, but my stomach did not become flat. And I also developed diastasis, which simply did not give the muscles a single chance to recover. And then the vacuum helped me. This is an ideal exercise for those who cannot get rid of their characteristic tummy even with proper nutrition and regular exercise. It is best to practice the vacuum before breakfast. I do 5-6 sets of 50-60 breaths. And so every day. I even learned how to do the legendary exercise of professional yogis Nauli, when the abdominal muscles, contracted intensively, resemble a "wave". I advise!
It is trite, but true. It is impossible to achieve results without proper nutrition. The first thing to exclude from the diet is fast carbohydrates. Sugar, bars, cakes should disappear from the daily menu. Allow yourself a similar "charm" once a week. For athletes, this is called a cheat meal. Next in line are flour products and everything fried. Ideal Lunch Formula: Complex Carb + Fiber + Protein, Dinner: Protein + Fiber. And be sure to have breakfast! If you skip your morning meal, the body will still take its toll and ask for a double portion in the evening.
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