Know These Post Preganncy Exercises

Getting back in shape after childbirth is not as difficult as you think. You just need patience and hard work. After experiencing sleepless nights and restless days, it is not so easy to return to your normal exercise schedules. Most women gain some extra weight during pregnancy and after delivery. For some, this will be distributed all over the body, while for others, more fat will be around the belly. So, before starting your post pregnancy exercises, it is important to know your health. There is no need to spend long hours for exercising.Consult your doctor and make sure that you are fit to start your exercise regimen. Dieting is not a recommended option to reduce weight while you are breastfeeding.Here are some post pregnancy exercises to know.

Post pregnancy exercises are:

1.Walking: Walking is the most recommended post delivery exercise. It is one of the simplest ways to kickstart your fitness routine. You can prefer open air or you can do it in your home on a treadmill. Start with an easy stroll and change it to pumped-up power walk gradually. This will help to increase the overall blood circulation and boost your mood.

2.Abdominal Contraction: This will help to strengthen and tone the abdominal muscles. Probably, reducing the post pregnancy belly is the most difficult challenge that most of the women face after delivery. But, by doing constant abdominal contraction exercises, you can get a flat belly without much delay.

3.Breathing exercises: Breathing exercises can also help you to reduce your overall weight and post delivery belly. Sit upright and breathe deeply, drawing air from the diaphragm upward. Hold your breath and tighten your abs, now inhale and relax while exhaling. You can do this exercise even when you are with your baby. This is one of the effective post delivery exercises.

4.Head lifts: Along with strengthening back muscles, this exercise will help to burn calories and reduce overall weight. Lie on your back with your arms along your sides. Bend your knees and relax your belly while you inhale. Lift your head and neck off the floor while exhaling.

5.Kegels: Kegel exercise will help to tone bladder muscles and help reduce risks of incontinence associated with childbirth. If you experience urine leak while sneezing, laughing or picking up your baby, note that it is time to start kegel exercise. This will also help to strengthen your vagina.

6.Pelvic floor exercise: If it is a normal delivery, you must try pelvic floor exercises. This will help to speed up the healing process of your perineum and vagina. This exercise improves blood circulation to the area. It will help to reduce any associated swelling and bruising. Take care not to put too much strain on your stitches.

These are the post pregnancy exercises to know.

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