Getting in shape after giving birth is important for physical and mental health. Kegels and deep breathing can be started immediately, while Pilates, aerobic exercise, sit-ups and crunches, weightlifting, and yoga can be added after the postpartum checkup. Exercise guidelines include warming up, cooling down, stretching, drinking water, and exercising at least three times a week.
No one wants to look and feel pregnant for months after delivering a baby. As a result, getting in shape is one of the most difficult and important postpartum activities. In fact, the right exercise regime tones tired bodies, prevents back pain, and speeds recovery from labor and delivery. As long as the baby was delivered vaginally and without complications, certain exercises to get back in shape can be started immediately after the birth. As usual, you should consult a physician before starting or continuing any exercise program.
One of the first exercises that can be started almost immediately is kegels. Kegels can be performed almost anywhere: lying in bed, standing in line at the store, changing dirty diapers, while breastfeeding, just to name a few. New mothers should start with short sessions and can work up to 25 repetitions 6 times a day. Doing Kegels is important for regaining muscle control in the pelvic region. Without such control, more strenuous exercise, such as jogging, can lead to urine leakage.
Also, during the first few days, new mothers can engage in deep diaphragmatic breathing. It will work to tighten the stomach muscles. Simply tighten your abdominal muscles while breathing slowly through your mouth. Your stomach muscles have been stretched for many months and it will take some work to get them back into their normal place.
Once your postpartum checkup is complete, usually six weeks after giving birth, it’s time to start a more active exercise regimen. While thirty minutes of exercise each day is recommended, it is fine if the exercises are to be broken into three ten-minute segments. Everything counts for getting in shape, even for the most mundane activities: climbing stairs whenever possible, parking away from the mall entrance, standing instead of sitting, flexing your muscles and sitting in traffic.
There are some common guidelines for any form of exercise when trying to get fit after pregnancy. First, try to exercise at least three times a week. It’s hard to find the time to do this, but it’s also very important. Warm up before any strenuous workout, especially since postpartum joints are extremely loose. Also, cool slowly and stretch. Drink lots of water, especially if you are breastfeeding. In fact, nursing mothers have to consume an extra 500 calories to maintain their milk supply and wear a supportive bra.
One of the best exercises to start with is Pilates. It works to strengthen, tone and stretch the muscles around the back and abdomen. It can be performed on the floor with a mat or using a Pilates reformer machine. There are typically Pilates classes and studios that can teach the correct technique.
Aerobic exercise is extremely important for keeping fit. Many activities can be done with the new baby. For example, take a quick walk around the neighborhood with the baby in the stroller, use a jogging stroller to take him for a run, or a bike trailer to take him for a bike ride. Most babies love to dance with their mothers and dancing is a great way to burn calories. Of course, these activities can also be done alone.
Sit-ups and crunches are immensely helpful in shedding excess weight around the midsection of the body. Start with ten sit-ups and crunches in the morning and then add more every other day. Before long, a set of 50-75 sit-ups and crunches will be the regular start to every morning.
Lifting weights is another great way to get in shape. A newborn can create an excellent weight: just lift him while he is lying on the floor, then give a big smile and lower himself again. A pair of dumbbells is also fine. The whole body can be trained during one session, or every part of the body can be the focus of a given day. For example, one day work your legs, the next day your arms, and the next day your back and abs.
Yoga is another wonderful way to tone up, lose weight and get in shape. Beginners may need to start slowly to learn the various positions; but, in the end, the whole routine will flow smoothly. There are various forms of yoga. Hence, it is best to try different types from Bikram to Hatha and find out which ones work best.
Getting in shape after having a baby can take time. After all, more than nine months were spent doing limited exercise; therefore, unsurprisingly, it may take a few weeks to get back up to speed. Once you get fit, both you and your baby will be happier and healthier.
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