It is not enough that a woman has to go through the ordeal of pushing a baby out of her, but has to worry about adjusting to her post- pregnant body. Nowadays, new moms are very conscious of their body as they want to fall back into their old regimen and portray a healthier and fitter body image.
Delivery can either be a normal birth or through a C-section. Doctors advise to resume exercising 6-weeks post delivery. But incision from a C-section generally takes 6-8 weeks to heal.
Following Are Some Exercises Feasible For Normal As Well As C-section Deliveries:
Walking is a great start to ease your way back into your workout routine. After a normal delivery, if you feel comfortable enough with your body then you should go out for a 15 minute nature stroll. Not only will this be your first stepping stone towards weight loss but it will also rejuvenate your senses and clear your mind. Walking is also known to heal the stitches as there is regular movement of the body and that allows the wounded part to not develop puss or other infections.
For a mother who has undergone cesarean and faces discomfort while walking should consult her gynecologist immediately.
After pregnancy, the pelvic floor muscles which support your bladder, rectum, urethra and uterus, loosen up. Due to this, a woman is not able to control her urine- flow. Kegel is the best exercise out there to strengthen your muscles and control urinary incontinence.
The muscle that contracts while you stop urine midstream is the one kegel exercise works on. After identifying the pelvic muscle, empty your bladder and lie on your back. Now, tighten your pelvic muscle and hold that position for 5 seconds. In the beginning, do 3 sets of 6-7 repetitions thrice a day. Gradually increase it according to your comfort.
Women who were following a workout routine before pregnancy will face no added risks when resuming the workout post- pregnancy. A woman tends to gain weight around her thighs and bottom area during those 9 months. Floor bridge exercise helps tone stomach, thighs, abdominal and pelvic muscles.
Lie on a yoga mat on your back and bend your knees. Keeping your hand palms facing down, slowly lift your butt off the mat putting your entire weight on your shoulders and feet. Hold this position for 4 seconds. Do 3 sets of 10 repetitions in the beginning.
Planks are an excellent exercise for strengthening your stomach and to bring your entire core in its former state.
Lie on your front on a yoga mat. Now, lift while supporting your upper body with the help of your elbows and keep you palms facing down on the mat. Look at the back of your palms and raise your butt in the air while keeping your back straight. Hold this position for 30 seconds. Repeat 4-5 times taking measured breaks in between. If you face any discomfort while doing this exercise then abandon it immediately.
Many mothers develop round shoulders due to cradling babies. To correct the shoulder alignment, scapular wall slides is the best exercise. It is easy and just requires a wall behind you to support you.
Lean back into the wall with your lower back pressed up against it. There should be a gap of a foot between your feet and the wall. Now put your hands up and against the wall forming a V shape with your arms. Now slowly bring your elbows at level with your chest, hands resting against the wall, forming a W shape. Repeat 20 times.
Squats are a great way for a newly acclaimed mother to stay in shape. Squats tighten up overall body muscles and tone thighs and butt area. It also tones the flabby stomach that comes about pregnancy.
Stand bare feet on a yoga mat with hip-shoulder width apart. Now join your hands and hold them to the front. Bend at your knees and bring your thighs parallel to the ground. Look ahead and hold the position for 6 seconds. Repeat 25 times.