Top two ways to stay fit after giving birth

Have you already gave birth to your baby? Then, it is very essential for you to read about how to take care of not only your baby but also your body. 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.

In most cases, after delivery women tend to gain weight. 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.

In this article, let us see two effective ways to reduce weight-

•    Kegels- Pelvic floor muscle training or Kegel workouts prevent pelvic problems, involuntary urination, and fecal incontinence. This amazing workout strengthens the pelvic muscles which support the small intestine, uterus, bladder, and the rectum. Before performing this exercise, make sure to empty your bladder.

How to do it: 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.

•    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 you’re expecting a baby.

How to do it: 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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