If you have already delivered a baby or are an expectant mother, you probably have read all about how to take care of your body and your newborn child. But did you know that it takes your body atleast six weeks to get back to its normal routine post pregnancy? After this time period, experts advice new mothers to start a diet regime and exercise.
According to the American Pregnancy Association, women with a healthy weight are supposed to gain an average of 25 to 47 pounds during pregnancy. There are several factors that contribute towards weight gain such as enlargement of the uterus, amniotic fluid, placenta, excessive blood, weight of the baby, and extra fat storage. Although it is healthy to gain weight during pregnancy, it is equally important to get back into shape after delivery. If not, it can lead to negative consequences such as developing heart diseases or gestational diabetes.
Here are a few effective workouts that can definitely help you shed weight-
Deep Belly Breathing with Abdominal Contractions
This workout is very effective for new mothers as it helps relax, strengthen, and tone the abs and stomach. This simple exercise is safe and can be done in about an hour of giving birth to your baby. It relaxes your muscles, which is essential after giving birth.
Procedure: Sit in an upright position, inhale deeply, expanding the diaphragm. While inhaling, contract and hold your abs tight and slowly relax by exhaling. Do this exercise a few times, gradually increasing the amount of time that you can contract and hold your abs.
Pelvic floor muscle training or Kegel workouts prevent involuntary urination, pelvic problems, and fecal incontinence. To be precise, it strengthens the pelvic muscles which support the small intestine, uterus, bladder, and the rectum. Before performing this exercise, make sure to empty your bladder. Do not put too much pressure and squeeze your legs, buttocks, and abdominal muscles.
Procedure: Sit and lean forward, keeping your back straight. Begin by identifying the right pelvic muscles. Now squeeze the muscles as if you are trying to hold your urine. Hold this position for about 8-10 counts and then relax for the same number of counts. Repeat for two to three sets. Always remember to keep breathing while doing this exercise.
There’s no doubt that it’s difficult for women to take time off from attending their baby immediately after childbirth, but this exercise can be tried with your newborn. However, you must be very careful. The baby glider helps to strengthen legs, core, and back muscles.
Procedure: Hold your baby close to your chest, take a big step forward and bend your knee. Hold this position for a few minutes. Then return to normal and do it with the other leg. Repeat about eight to ten times.
Kneeling Pelvic Tilt
One of the best exercises to lose weight post pregnancy, the Kneeling Pelvic Tilt helps strengthen your abs and stomach. It improves posture and relaxes your lower back. Pelvic tilts can be performed during labour or even when your are pregnant.
Procedure: place a pillow under your knees and place a tightly rolled hand towel under your palms to make sure you’re in a comfortable position. The first step is to kneel on all fours, and place your palms and toes on the floor. Now lift your lower back up to face the ceiling. Remember not to arch your shoulders. Now take a deep breath and pull your buttocks forward, tilt your pelvis and push your pubic bone upward. Hold for a few seconds and release. Perform this exercise daily for significant results.
- Akhila Kakarala
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