After joyous journey of nine months and exhausting labor pains, when you hold your baby in your arms, you tend to forget everything except the pile of pounds on your body. The only safe and sure way to regain your pre-pregnancy body, without losing your mind is to exercise after pregnancy.
The big question is how soon can you start? It all depends on the type of delivery that you had, your present condition, and whether your body is capable of exercising or not. If you were active during your pregnancy period, exercise regularly and had a normal delivery, you may feel ready to start exercising in as little as two to four weeks after delivery. However, if you did not stick to your fitness routine, had a c-section delivery, you will take longer to build up your body and mind.
For weight loss, you should ease into an exercise routine, by taking 15-20 minute walks three days a week. You should slowly increase the duration of your routine. To start with, you can begin with walking and exercises for your abdomen, lower back and pelvic muscles. Do what you can manage, even if it is for just 10 minutes. As you get stronger, you can increase the time duration and with your doctors approval, you can move on to 50 to 60 minutes of exercise, for four to five days a week.
Some Basic Exercises After Pregnancy
Pelvic Floor Strengthener: this exercise improves your pelvic region circulation. It is a very simple exercise, in which you have to lie down on the ground, facing ceiling and bend your knees, resting your feet on the ground. Now tighten your vaginal muscles, as if you are trying to hold urinary flow. Hold for a few seconds and then release.
Head and Shoulder Raises: this work out is a perfect solution to shape up your abs and look good after pregnancy. Just lie down on the floor, keeping your knees bent and hands behind your head. Take a deep breath and when you exhale, tighten your abdominal muscles, lifting your head and shoulders off the floor. Now slowly come back to your original position.
Following are some weight loss tips for you:
Once you start exercise, weigh yourself only once a week, to keep the depression of slow weight loss at bay.
Praise yourself for small goals and achievements.
Do not go for crash diets or celebrity diets. If you are breastfeeding your baby, you will need to eat about 500 calories more everyday. If your diet is not adequate, you are more likely to experience fatigue and listlessness.
Enjoy the sex after pregnancy. It is a fun work out in disguise.
Before starting the abdominal or pelvic exercises, do consult your doctor.
Try to exercise early in the morning or late in the evening, when it is cooler. Wear light and comfortable clothing.
Drink plenty of water, both before and after you exercise, so that you do not get dehydrated.
Stop exercising and call your doctor, if you have severe pain, increased vaginal bleeding, faintness, nausea, breathlessness, and extreme fatigue and muscle weakness.
If you are able to focus on healthy diet and exercise after pregnancy, you may be able to enjoy the true joy of bringing up your child.
Author Resource:-
Exercise after pregnancy is really important to get in shape and look good after pregnancy. You can try different things to burn extra calories like Pilates, yoga, aerobics, swimming etc. Know more about these different exercises by clicking the pregnancy period.
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