Has it already been six weeks post delivery, by now you must have read all about how to care for your newborn; it is likely that you and your child have begun to fall into a routine. It’s high time you start thinking about your body.
Various factors that contribute towards weight gain are excess blood, enlargement of the uterus, breast tissue, amniotic fluid, placenta, weight of the baby and extra fat storage. It is very important to get back into shape after giving birth as this can lead to negative consequences on your health. You might be at a higher risk of developing heart diseases and diabetes; there are high chances of having gestational diabetes; and risk of complications in your next pregnancy.
1. kegels- Kegel exercises or pelvic floor muscle training control prevents pelvic problems, involuntary urination and leak stools. This exercise particularly strengthens the pelvic muscles, which support the bladder; small intestines, uterus and the rectum. It can be performed any time. Before doing this workout, you must keep your bladder empty. Remember not to put too much pressure and squeeze your abdominal muscles, legs and buttocks.
How to do: Sit and lean forward, keeping your back straight. Begin with 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 count. Repeat this workout for 2-3 sets. Always remember to keep breathing while doing this exercise. Avoid doing kegel while coughing or sneezing as it might lead to leakage.
2. Kneeling Pelvic Tilt- Kneeling Pelvic tilt is one of the best exercises post pregnancy to lose weight. This workout also helps to strengthen your stomach and abs. It relaxes the lower back and improves posture. The pelvic tilts can be performed even when you are pregnant (in the 8th month) and during labor.
How to do it: Before starting this workout, place a pillow under your knees and place a tightly rolled hand towel under your palms in order to make sure you’re in a comfortable position. The first step is to sit on all fours, and place your palms and toes on the floor. Now left your lower back up facing towards 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 on a daily basis to notice significant results.
3. Exercises for both the new born child and mother- At the early stages of giving birth to a new born child, it is difficult for women to take some time off from attending their baby. There is one exercise that you can try with your new born. However be very careful while trying this out.
• Baby Glider: This is an effective workout for both the new born child and the mother. It helps to strengthen back muscles, legs and core.
How to do it: 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 this workout for about 8 -10 times.
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