Get that body back, Mom!
Taking care of your body after pregnancy is very important, not only for you but for your family too.
Pregnancy causes so many changes to a woman’s body. That baby bump for many months causes stretch marks, enlargement of body size which some find it difficult to lose weight and fats until postpartum.
Getting your body back after having a baby is a challenge to some mothers, but it is not as hard as you might think.
Research shows that starting a regular exercise soon after giving birth is not only good for your overall health but may also help reduce the risk of postpartum depression.
It is always safe to check with your doctor when and what safe exercises are good for you because every pregnancy and delivery are different. Whenever you experience any excessive soreness, heavy bleeding, headaches, or other unusual symptoms during or right after exercising, stop immediately and call your doctor for advice.
The following moves may help you get your body ready for a regular exercise.
1. Deep Belly Breathing With Abdominal Contraction
This exercise is so easy and you can do it an hour after giving birth. It will help relax the muscles, starts the process of toning and strengthening your belly and abs.
- Sit upright and breathe deeply, drawing air from the diaphragm upward.
- While inhaling, contract and hold your abs tight and relax while exhaling. Slowly increase the amount of time you can contract and hold your abs.
Walking may not sound like much of a workout, but is one of the simplest ways to ease into a fitness routine after giving birth. Start with an easy stroll. You can try walking backward or in a zigzag pattern, for a variation. This will help keep your muscles guessing.
3. Walking Lunges
- With hands on the hips, stand with feet together
- Take a large forward step bending so both knees are at 90 degrees.
- Push through the heel of the front leg and return to a standing position.
- Repeat on the opposite side. Do 1-3 sets of 10-20 reps.
4. Modified Squat Thrust
- Lower into a squat position, hands touching the floor just in front of feet.
- Quickly step legs back so that you are in a push-up position. Without pausing, step feet forward just in front of your hands and return to the standing position.
- Do 1-3 sets of 5-10 reps.
5. Advanced: Push-Ups
- Starting with hands and toes on the floor, hands slightly wider than shoulder-width apart.
- Bend at the elbows and lower chest about an inch from the ground.
- Straighten arms and push away from the floor, returning to start position.
- Do 1-3 sets of 10-20 reps.
6. Head Lifts, Shoulder Lifts
These three movements can help strengthen back muscles, tone the tummy and abs and burn calories.
Lie on your back with your arms along your sides.
Keeping your lower back flush to the floor, bend your knees with your feet flat on the floor.
Relax your belly as you inhale. As you exhale, slowly lift your head and neck off the floor.
Inhale as you lower your head back down.
When 10 head lifts are easy for you, try this move. Have the same position when you did head lifts
Inhale and relax your belly. Exhale, and while you do, raise your head and your shoulders off the floor, reaching your arms and hands toward your knees.
When it strains your neck, fold both hands behind your head, but don’t pull on your neck.
Inhale as you lower your head and shoulders back down.