Post pregnancy exercises

Post pregnancy exercises

It can be completely overwhelming to start working out or exercising immediately after pregnancy. But trust us, it’s not. So many pregnant women are always confused about when they could start back on the fitness track, to lose their extra weight. The answer to everyone is you can start when you feel you’re ready.

 

Working out after delivering your baby is useful in many ways to the mother and the baby. It will protect the mother as well as the infant’s health. It will also prevent the mother from getting into depression.

However, everybody is carved in different ways. Some might want to lose weight from their hips, some on their belly and for some, it is the entire body. So, according to your medical condition and body type, choose the right kind of workout for you.

Walking

Post-pregnancy is a phase that you need to get through carefully as it is essential for you. Hence, it is always best to start with milder and low-intensity body movements, and walking is one of the best forms of such low-intensity workouts. Start with a pace of 4-4.5km/hour, and then if you wish to, you can increase the pace. But make sure, until you set yourself back on track, do not carry your baby along with you, as it might increase the chances of losing balance or any other potential risk.

Pelvic Tilt

It is a form of workout that targets your pelvic muscles and hips. If you’ve had a standard delivery, then you can start after a week. If you’ve had a C-section, you might have to wait for 8 to 10 weeks, before you begin this workout. Lay on the ground, with a pillow under your hips. Slowly squeeze in your tummy and clench your buttock muscles. Repeat it several times. This low-intensity workout is an excellent start to a long journey.

Pelvic Bridge

It a form of pelvic exercise that lays attention to strengthening your hips and hip muscles. You can start this workout six weeks after the delivery; once you have a feeling, you’re well-rested. Lay down on the floor, usually like how you do. Placing a pillow under your hips can prevent from developing pain. Repeat this motion slowly for ten times and do the same for three sets. Once you’re done, you might have slight soreness in your back, but that’s normal—this exercise strengthens the lower back and the butt muscles.

Bridge

Towel pulse

As the name suggests, it requires you to make use of a towel. It is recommended to stay away from heavy pieces of equipment like the ones used in gyms. Lay on your back, facing the roof. Put the towel across the upper shins and grab the sides of the towel. Squeeze your buttocks and legs and pull yourself up to halfway and repeat. It is almost like performing a mini version of crunches, but with the support of a towel. Repeat it 3-4 times for as many counts as you’re comfortable with.

Jessica M. Bolden

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