“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.
Cindy Crawford
photo: Still from video
photo: Still from video
photo: Getty Images
photo: Still from the video Cindy became the first supermodel who decided to share the secrets of her excellent physical shape and, by the way, earn very good money from it.
In 1992, she released a series of video tutorials, “Cindy Crawford: Shape Your Body,” developed together with famous celebrity trainer Radu. The video complex was a resounding success. Not only housewives, but also many celebrities became fans of shaping with Cindy Crawford. Despite the fact that the program has long celebrated its 20th anniversary, it is still just as popular. The complex from Cindy attracts with its simplicity and gentle exercises. At the beginning of the course, Cindy advises viewing the entire program from beginning to end, getting acquainted with the glossary (at the end of the lessons, coach Radu explains how to correctly perform particularly complex exercises). According to the supermodel, she never chased thinness and did not want to be a fragile and defenseless girl. A firm, toned, athletic body with good shape is what a girl should strive for, says Crawford.
photo: Neilson Barnard/Getty Images Entertainment/Getty Images
photo: Getty Images
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photo: Getty Images
photo: Getty Images
You will need a minimum of sports equipment: comfortable clothes, a pair of dumbbells up to 2 kg each, a mat and a chair. The complex includes various elements of several types of fitness - aerobics, Pilates, callanetics. The program is divided into three parts: the first two last 45 minutes each and represent full-fledged workouts, and the third part is, so to speak, an express workout in 10 minutes. You can choose any of the three workouts or alternate.
After the resounding success of her first fitness program, the supermodel released two more video courses. The “How to Achieve Perfection” shaping program is more intense and a little more complex than the first one. The same beautiful background and pleasant music, but the workout lasts 70 minutes, and when performing even simple exercises you will need weights.
But Cindy prepared the “New Dimension” program for young mothers with special tenderness and care! Three short sets of exercises are suitable for mothers who do not have special sports training, time, and are simply too lazy to sweat in the gym. Such easy aerobics for tired moms!
Advantages of the “New Reincarnation” technique
- 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.
- 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.
- The technique helps not only restore your figure, but also increases your vitality.
- The technique has very good motivation, which inspires good training.
- 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.
- 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.
Claudia Schiffer
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photo: Images Press/Archive Photos/Getty Images
photo: Legion Media
Another world super-beauty could not resist the temptation to show off her thin waist and perfect shape. Especially if your main competitor and friend already has successful experience. Therefore, the German beauty Claudia Schiffer, without a twinge of conscience, practically repeated Cindy’s program. But Crawford apparently wasn’t offended. And what was the point if the program from Schiffer did not cause a stir, and everyone was waving their legs and pumping their abs in unison with Cindy.
The video course from Schiffer was released three years after Cindy’s fitness debut. In 1995, Claudia Schiffer and her personal trainer Katti Kahler proudly introduced the world to the Claudia Schiffer Super Fitness: Strengthen Your Muscle program. The lessons are divided into two parts, but in some strange way. In the first part, the exercises are aimed at pumping up the arms, chest, abs and back, and the second - at the legs, hips and buttocks. That is, one day you pump one muscle group, and the second - another. The exercises are easy to perform and are suitable for beginners, as well as those who prefer lighter workouts.
Benefits of training
- Careful, gentle entry into the world of fitness: 3-stage load (complexes A, B and C), involves a gradual transition from simple to complex.
- In addition to restoring your figure, you are guaranteed a positive attitude and good health.
- 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.
- Classes last from 12 to 41 minutes: with reasonable planning, any mother can allocate such periods of time to herself.
- 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.
Elle Macpherson
photo: Legion Media
photo: Legion Media
photo: Legion Media
photo: Getty Images
photo: Legion Media
The owner of an impeccable figure and ideal forms proudly bears the nickname Body. And looking at El, you understand that this nickname is more than justified. By the way, the supermodel has reached her sixth (!) decade, and still looks as perfect as in her youth. As the beauty admits, everything should be thanked not to genes, but to passion for sports and surfing. Therefore, in 2003, Elle Macpherson and her coach Karen Voight created their own course of sports lessons, “The Body Workout.” If this was Elle’s debut, then Karen already had several releases of her fitness programs behind her. It cannot be said that “The Body Workout” from McPherson differs in anything special from similar programs. But it should be noted that, unlike Cindy Crawford, Elle prefers to train with weights (albeit medium weight, but still the effect of training is more significant and noticeable).
Necessary sports equipment
- You will need a gymnastics mat (or, in extreme cases, a large towel), since most exercises are performed on the floor.
- 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).
- 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.
- 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.
Adriana Lima
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photo: Legion Media
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photo: Getty Images
The Victoria's Secret Angel, who spends most of her work half-naked, simply has to look stunning. Otherwise, the model can literally lose its job. Of course, now Adriana doesn’t have to worry too much - she has already earned her millions and can afford to relax.
One of the highest paid models has repeatedly admitted that her toned and slender body is the result of constant training. Adriana more than once had to get her figure in full order in the shortest possible time. The model is already a mother twice! Which, by the way, did not stop her from going on the podium literally a month after giving birth.
On the official Victoria's Secret YouTube channel you can watch workouts from the brand's leading models - “Train Like An Angel” with Lily Aldridge, Alessandra Ambrosio, Candice Swanepoel. Personal trainer Justin Gelband works with the girls. And, despite the beauty and star status of the models, Justin does not feel sorry for them at all and loads them with training to the fullest. For example, Andriana Lima trains every day for 1.5 hours. And sometimes 2 times a day! Also included in the sports “diet” is a jump rope and... boxing. If you are ready to train with Adriana, then get ready for maximum loads!
Minus 4 kg in the first trimester of pregnancy - and home birth
I have never in my life doubted my desire to have children. I'm sure this has a lot to do with the fact that my mother has always been and still is the source of endless love in my life.
After Randy and I decided to get married, I was completely ready for motherhood. This did not happen right away, however. A few months later, I finally saw the two coveted stripes. We were overjoyed.
Then reality set in. The first thing that happened was nausea. I was very nauseous for the first couple of months and vomited every morning as soon as I got out of bed. Food lost all interest for me, and I subsisted on corn flakes and baked potatoes.
The only good thing about morning sickness was that I lost four kilograms in the first trimester, which made it easier to keep the pregnancy a secret. We decided not to tell anyone about it until the end, partly to protect our privacy, but also because I wanted to continue working as long as possible.
I wish I could say that I was one of those women who loved being pregnant. In fact, I perceived pregnancy only as a means to achieve a wonderful and long-awaited goal.
However, the realization of how much my body was changing, coupled with the uncertainty of whether it would ever be the same, scared me to death. It always seemed to me that pregnancy meant saying goodbye to a slim figure. My mother was never thin, and it is quite possible that with each new child (she gave birth to four in six years), she only gained weight, and also stretch marks on her skin and sagging breasts - in general, there was something to be afraid of. Don't get me wrong - I wanted a child so badly that I was ready to sacrifice my figure, but I didn't have to be happy about it.
One of my makeup artist friends insisted that I take a yoga class. The classes radically changed my attitude towards pregnancy. First of all, Gurmukh, the yoga teacher, reminded us all that pregnancy is not a disease. Through yoga, she showed us how strong and flexible our bodies are despite being pregnant. Gurmukh gave me the confidence that my body would have no difficulty in bringing a child into the world. She also told me about home births with the help of a specially trained midwife.
At first Randy didn't like the idea. “Why should we give birth at home if we can afford to provide the best conditions for this?” It took some time to convince him that the best conditions for me were giving birth in a familiar home environment.
On the morning of the second of July, I woke up at two o'clock and 17 hours later I was again lying in bed with my husband and newborn baby. That day Presley Walker Gerber came into our lives and I became a mother. It was the hardest and hardest thing I have ever done in my life - but the reward I received for it also cannot be compared.
Family photo
Carmen Electra
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photo: Legion Media
photo: Legion Media
photo: Getty Images
The actress, model, dancer and star of the series “Baywatch” is the first and only famous beauty who did not hesitate to record lessons... in striptease. Her "Aerobic Striptease" is excellent material and teacher for both beginners and advanced dancers and striptease fans. The program is divided into four parts: a beginner's course, an advanced course, a short hip-hop workout, and Carmen's talk about the objects used in striptease. The program ends with a choreographed dance in the form of a teacher, which the beauty offers to learn to dance on her own. Despite the rather frivolous steps, you will not find any obscenities in the program. By the way, Electra released a whole series of five DVDs “Carmen Electra Aerobic Striptease”.
Carmen is first and foremost a professional dancer, as she has been dancing since she was 9 years old. Don’t try to keep up with the flexible beauty, much less repeat her stretching from the first lessons. Take care of your ligaments and muscles!
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.
Video by Cindy Crawford. New dimension. Complex C
Anna Kournikova
photo: Legion Media
photo: Legion Media
photo: Getty Images
photo: Getty Images
One of the most beautiful athletes in the world, at the peak of her career, released a home version of a sports video. In 2001, 20-year-old Anna Kournikova invested a lot of effort and money in the fitness complex, expecting a successful start from it. But, unfortunately, the project turned out to be not very popular among sports fans, but it was wildly popular among men - fans of the spectacular blonde.
Undoubtedly, the program was filmed very beautifully and professionally, the exercises were prepared by eminent trainers, and Kournikova herself is simply irresistible. But the complex includes many complex elements, in addition, you will need extra sports equipment (mini-barbell, fitball) and even a partner with whom you must perform a number of exercises. The training may be effective, but it is very troublesome.
Three complexes of the program
- 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.
- 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.
- 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!
Geri Halliwell
photo: Legion Media
photo: Legion Media
photo: Still from video
photo: Still from the video clip
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photo: Legion Media
During the time of the Spice Girls, the red-haired “peppercorn” was not particularly thin. After the breakup of the group, Geri decided to work not only on her solo career, but also on her own body. The first video of the ex-peppercorn “It's Raining Men” simply shocked the audience. The once luscious Geri showed off her stunning, toned body. By the way, many even doubted Geri’s authenticity - they say that the most effective plans are the work of a stunt double. But envious people immediately bit their tongues as soon as all the glossy magazines were filled with photographs of Geri, and the girl happily talked about her fitness program in the video courses “Geri Yoga” and “Geribody Yoga”. Of course, this could not have happened without the help of a professional expert. Famous yoga trainer Katie Appleton, together with Halliwell, will warm up with you, give you the necessary instructions, and tell you about the most popular mistakes of beginners.
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.
Medical intervention to restore your figure after childbirth
Procedures using modern and effective devices ( ICOONE Laser ,
VIP Line , Tit e Fx )
will help remove extra grams and centimeters and tighten the skin.
Various types of complex programs
are perfect , including vacuum and hardware massage, myostimulation, lipolytic therapy.
The second option for combating excess weight is liposuction, when fat deposits are surgically removed.
It often happens that women lose weight, but their skin sags. Abdominoplasty, a surgical tummy tuck, can cope with this problem. There are two types of surgery – full and mini.
In the first case, doctors separate a skin flap from the lower abdomen to the chest, form a muscle corset, strengthening the rectus muscles, and transfer the navel to another place if necessary. The second option involves tightening the abdomen only in the area below the navel. In this case, the muscle corset is usually not touched.
The best way out if you want to improve your figure is to contact the doctors from the VIP Clinic. Experienced professionals will conduct a full diagnosis and select the method of losing excess weight that will definitely suit you and will not cause a negative reaction from the body.
