Easy Pregnancy ExercisesMay 11, 2019
I told that exercises after pregnancy are just as important as exercises in pregnancy.
Just as you were told then to start slow and comfortable, it’s even more critical now, as your body works its magic to recover after the stresses of the past nine months!
You feel ready to begin some post-pregnancy fitness, but has your doctor given you the okay yet?
Depending on what type of delivery they’ve had, many women wait to begin a post-pregnancy exercise program until after their six or eight-week checkup. Although, if your doctor gives you the go-ahead earlier, and your body is up to it, you may be able to begin sooner with walking and some simple yoga or Pilates stretches.
Need some motivation to get started?
Keep in mind that although yoga and Pilates can be very gentle on your body, specific movements would NOTbe advised in the first several weeks after childbirth. Let your doctor be your guide on that exercises area unit acceptable.
As well as getting your body back in shape, and hopefully losing some of that extra “baby weight,” pregnancy exercises can have the same overall health benefits as other exercises. They help,
- Increase in metabolism.
- Relieve stress and tension, and
- It’s a great way to boost energy
After what are probably many sleepless nights.
It may feel like your carefree days when you could pop in an out of a gym or health club whenever the mood struck, are gone forever.
Yes, those days could be long gone, but you may be able to find a Mom and Baby exercise class, one taught by someone experienced in postnatal exercise. Your doctor or midwife can help you select a good lesson – your midwife might even offer one herself. These grades will not only get you started with the right techniques but can provide a bit of socializing with other new Moms.
If it’s hard to find classes in your area, there are a great selection of DVDs and books available to get you started with your pregnancy exercises.
Pregnancy Exercises for Abdominal Muscles
You are probably as anxious as most postnatal women to get your ads back in shape. Don’t rush it. Wait until your doctor says it’s time and you feel your body is ready to start a few stretches. When the time comes, your doctor may suggest a few of these exercises.
For additional post-pregnancy fitness, your doctor may suggest that you combine these with muscle strengthening Kegel exercises.
A patient writes this website NOT a practitioner. Exercises and techniques mentioned here provided to the American state – for my specific wants. To avoid the risk of significant injury, they must not be employed by others while not being mentioned with a certified health care supplier.
- Lie on your back with knees bent up and feet flat on the floor.
- Inhale, letting your abdomen expand.
- Exhale and while keeping your hips on the floor, lift your tail bone towards your navel.
- Squeeze your bottom tight.
- Still, Hold this position for 6 seconds then relax.
- Lie on the floor with your knees bent and hands on your thighs.
- Slowly lift your upper body while sliding your hands towards your knees.
- Lie on your back together with your knees bent and feet on the ground.
- Hold your hands behind your head and then raise your head as you contract your stomach muscles.
Head and Shoulder Raise
- Lie down flat on the ground along with your knees bent and hands behind your head.
- Tighten your abdomen muscles and flatten your back to the floor.
- Slowly raise your upper body to a sitting position, then lower back to the level.
- Lie on the floor with your hands near your shoulders.
- Slowly lift your upper body and reach your hands towards your toes.
- You may need to cheat for a while on the Toe Touch, by bending your knees!
A right balance of post-pregnancy exercise that includes some stretching, cardiovascular exercise and light weight training may be the most beneficial to overall postpartum health, both physical and emotional. Ask your doctor!