Babies are a bundle of joy that will undeniably make you enjoy life even more. However, amidst the lovely giggles and cute squeals of your precious little newborn, you might be thinking at the back of your mind on how to get back on track with your normal workout and be back into shape. You are not alone on this. After being pregnant for nine months, most new moms are missing their workout days so they mostly crave on easy and effective ways.
However, more than just about trimming and toning your midsection or what we commonly call as “post-baby belly”, getting your body back into a regular exercise program is beneficial for your overall health. So let us share how you can start and we’ll provide you with answers to all potential questions you have in mind because we understand how anxious a new mom can be!
How to Get Started
There are different pregnancies and delivery experiences but everyone actually needs to consider proper post-pregnancy exercises. Generally, working out after your pregnancy or delivery period can make you feel at your best and be at your best. Plus there are a lot of benefits you can acquire. Among them is the opportunity to lose weight particularly the midsection and abdominal muscles, promote cardiovascular fitness, enhance your energy level which you’ll going to need to take care of your little baby, and to relieve stress. It also promotes better sleep. It is essential as it makes a great difference when it comes to handling any challenge such as changing diapers, preparing baby food for your little angel and keeping up your high energy combined with alertness all day.
But before setting any postpartum exercises, new mothers should discuss the plans with their doctors in order to check if they are indeed ready for vigorous workouts as well as the limits. As a matter of fact, it isn’t easy to just simply dash off towards the gym without any concern or worries of what could go wrong when doing the routines. Whether your labor was quick or you’ve undergone with a c-section surgical type of labor, your body undeniably went through some changes and you must wait for your doctor to give you the go signal. Though it is recommended to not push yourself too hard, you can still exercise with some moderate activities such as walking or gentle upper-body stretching. They’ll be a good start and once you got the OK from your doctor, you can then embark on the other leveled-up routines.
Here are some of the exercises that are considered to be top moves by most trainers and are recommended for all new moms!
Breathing with Abdominal Contraction
One of the easiest exercises you can do even an hour after you gave birth. Technically, this targets your belly along with the purpose of relaxing your muscles and strengthening them. Simply sit upright as if you are doing a basic yoga pose. Breathe deeply to draw the air in your diaphragm. As you inhale, contract your core and then relax as you slowly exhale. You can then gradually challenge yourself by prolonging the contraction of your core or holding your abs as you inhale as much as you can.
If you had a normal delivery, you can perform this routine after a week. But if you had a c-section, it is recommended to wait for at least 8 up to 10 weeks. To start this routine, simply lie on your back with a pillow under your hips and bend your knees in a 45-angle. Your arms should be at your sides. Take a considerable amount of air and make sure that you tighten your core as you inhale. Hold for 5 seconds and then slowly breathe out while you slightly tuck your pelvis under and squeezing your buttocks. It is recommended to do at 10 reps.
Once you counted six weeks after your delivery, you can now move into this exercise. Start by lying on your back but make sure that this time, your feet are hip-width apart. Bend your knees in a comfortable angle as you inhale. Then as you draw your abs up and in line with your spine, slowly exhale. It is then followed by lifting your hips off the floor so your pelvis is tilted up forming a bridge-like form. You can slowly lower it down back to the starting form and repeat the process for about 5 times.
Even though it has been two or three months after you’ve given birth to your baby, your body might not entirely ready for a full-blown workout yet. So most fitness trainers and consultants suggest getting your core back is one of the first workout priorities. That is why planks are considered to be a great way to challenge your core but at the same time doesn’t put too much strain on your neck and back.
With this routine, start by positioning yourself into a standard plank form wherein your abs engaged while maintaining your balance through your forearms set against the floor. Make sure that your back is straightened and legs are extended in a line while keeping your hips up. Hold the position for at least 30 to 60 seconds. Then slowly lower your knees to the floor to take a rest for about 30 seconds before lifting it back up to resume the planking. It is advisable to do 4 to 5 reps.
Most new moms are worried about their pelvic muscles but with this routine, you wouldn’t have to be! This exercise is primarily designed to tone your pelvic muscles and even help reduce the potential risk of incontinence. All you need is to find a sturdy bench you can use as a prop. Simply sit on the bench and make sure that your feet are shoulder-width apart. Place your hands on your hips and then contract your pelvic muscles. Your form should be as if you’re urinating or preventing yourself to stand. Manipulate your muscles in the contracting form and then slowly release as you return back to the sitting position on the bench. You can perform 1 to 3 sets for a recommended 10 up to 20 reps.
For this exercise, we’ll be focusing on your legs and butt. Start in a standing position with your feet place together and your hands place on your hips. Simply take a large step forward while making sure that your knees are bending at a 90-degree angle. This form applies to both knees – for the front leg and the one at the back. Hold the stance for a few seconds and then slowly push through your front leg’s heel so you can stand right back up into your first position. Do the same process for your other side and repeat it for at least 1 to 3 sets of 10-20 reps.
You’ll probably want to start an activity together with your baby and exercising is actually not an exception. Did you know that you can enjoy your “getting-back-into-shape” workout together with your little angel? However, it is important to take caution when doing them. One of the great practices you can try is this routine. Simply hold your baby close to your chest and perform a forward lunge while making sure that your toes don’t actually go past your knees. Ensure that you take a considerable step forward so you can maintain a good balance for both of you and your baby. Slowly return to your standing position and then do the same lunge for your other leg. You can repeat this exercise for at least 8 up to 10 times. Primarily, this targets your legs, your core your back muscles. Not only you can make time to exercise but also spend a lovely day with your baby. Plus your baby will surely love the action of moving forward and backward as if you are both glidings!
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