Becoming a mother is the most beautiful experience in a woman’s life. Pregnancy is a great period as it brings so many changes in the life of a mother to be. Weight gain is one of them, it is essential for the growth of the baby as well as for good health of the mother. Normally a woman loses most of the weight that she had gained during the prenatal period as soon as the baby is born. But you tend to regain the weight in your post natal period because of the prescribed bed rest and a rich diet that is given to the new mother.
It is therefore necessary to start exercising after your delivery as soon as you can to regain your shapely body and to strengthen your internal organs. You can start with light exercises after the first week of your delivery, if it is normal. If you have undergone a caesarean operation then you should wait and ask your doctor about when to start exercise.It is important to start exercising slowly and not overdo to reduce fast. It will take some time to lose the weight that you have gained in nine months. Eat a balanced and nutritious diet as you are feeding the baby and do not think of dieting to lose weight.
Here Are Some Effective Postnatal Exercises For a Flat Abdomen
Contractions of the abdominal muscles help to give strength to your pelvic area and strengthen the muscles that have been heavily used during child birth. This is a gentle way to bring your body back to shape and it is an ideal way to start exercising a few days after your delivery.
Lie straight on your back legs apart and bend your knees. Close your eyes and tighten your front passage muscle and back passage muscles as if you are trying to control urine or passing the wind. Hold for 5 seconds and relax. Repeat 5 times. You will feel your pelvic muscles tightening. Take rest for a few seconds between every round.Lie straight on your back and focus on your abdominal muscles. Breathe in and contract your tummy, hold for 2 seconds and relax. Repeat 5 times. You can do these contractions two three times during the day. This exercise helps to strengthen the abdominal muscles and the spine. It also helps to keep your posture upright.
Lie on your back and bend your knees. Keep your feet flat on the floor. Breathe in and tighten your abdomen muscles. Slowly slide your legs straight as far as you can. Initially, you may not be able to keep your knees straight, but gradually it will happen. Try to prevent your back from arching, you can place a rolled up towel under your lower back for support. Hold this position for 5 seconds. Exhale and slowly bring your legs back to the starting position. Repeat this posture for 5 times. This exercise will do wonders to your abdomen.
You can practise yoga asanas six weeks after your delivery. It is the most effective way to bring your body back to shape and have a flat abdomen. Yoga also helps to strengthen the abdominal muscles and prevents backache.Yoga breathing exercises helps to tone your muscles and regulate your breathing. Proper breathing will give you relaxation and will prepare your body for yoga asanas. You can perform these exercises at any time and in any position, lying or sitting.
You can start with rhythmic breathing. Breathe deeply and rhythmically and pull your stomach out as you inhale, pull it in as you exhale. This will strengthen and tighten your abdominal muscles. You can do it many times a day but not immediately after your meals. Relax in Shava asana pose in between breathing practice.The alternate breathing exercise is extremely beneficial for toning and firming the body. You can do three rounds of this exercise twice a day followed by Shava asana. When you are fit and strong enough to move about, you should perform the following yoga asanas for a flat abdomen.
Dhanur asana, Suptavajra asana, Sarvanga asana, Bhujanga asana and Shalabh asana are especially effective for a firm and shapely abdomen. These yoga exercises help to bring back the internal organs like the uterus and ovaries to their original position. They strengthen the abdomen and help you to retain your pre natal figure.You can go for brisk walking or swimming which are good cardio workouts and also improves blood circulation. Whatever you chose to do, just do not exert or tire yourself. Take it easy and enjoy your motherhood.