The Perfect After Pregnancy Exercises For You

Posted on 25th February 2013 in Health & Fitness
The Perfect After Pregnancy Exercises For You

Aside from the fact that having a baby changes your life, it changes your body. Women are bound to put on some weight when they get pregnant. As a matter of fact, gaining weight during pregnancy is not only normal but is also essential.

For the average woman who started out her pregnancy with a normal weight, doctors would recommend a weight gain of 25-35 pounds for the entire duration of the pregnancy–this amount of weight gain is considered healthy for both the mother and baby.

Why It’s Hard To Lose Weight After Pregnancy

Typically, the process of gaining that amount of weight is not as easy as losing it after giving birth. As a matter of fact, most women find it extremely tough to lose weight after pregnancy. Why? Simply because everything in a woman’s life is bound to turn upside down right after her baby is born. You need to feed your newborn, put him to sleep, change his diapers and hush him when he cries. There is just so much you need to do that you may think there is no way for you to find time to lose weight.

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However, losing weight after pregnancy is crucial. Recent studies have proven that any baby weight you don’t take off after you give birth could stick with you for a long time. If you don’t work on getting your pre-baby body back, you might find yourself carrying all the weight you have gained all your life.

4 Simple Yet Helpful Pregnancy Exercises

The good news is that you can lose those excess weight without neglecting your responsibilities as a Mom and a wife. I have shared below a couple of simple after pregnancy exercises that will help you to lose the baby weight without requiring so much of your time:

1. Walking.

Walking is the most recommended cardio exercise for women who had just given birth. But you should start with short, slow walks and increase the intensity of your activity according to whatever is comfortable for you. It is important that you allow your energy levels to guide you as you do cardio exercises. Rest when you feel tired or you may end up straining or injuring yourself.

2. Kegel’s exercise.

This exercise will help tone your pelvic floor muscles, hasten healing of your perineum and tighten your vagina. This exercise is very simple, you just need to contract the muscle you use to stop your urine flow. Contract it for 10 seconds and release. Repeat this exercise 10 times at least three times a day.

3. Bridge.

The bridge exercise is a great way strengthen your glutes, legs, lower back, hipd and as well as your abdominal muscles. What you should do is lay on your back with your hands by your sides and your knees bent and feet flat on the floor. Slowly raise your hips up to create a straight line from your knees to shoulders and hold for 20 seconds. You may need to begin by holding the bridge position for a few seconds as you build your strength.

4. Chair Squats.

This exercise is great as it targets all the muscles of the hips, glutes and thighs and require only one equipment–a chair. Stand in front of a chair with feet hip-width apart. Slowly squat towards the chair while keeping abs tight and contracted as you bend your knees. Sit down on the chair for 5 seconds while keeping knees behind toes. Contract the glutes and hamstrings to lift yourself out of the chair to a standing position. Do 1 to 3 sets of 12 repetitions.

In the past, health care providers often instructed women to wait at least six weeks after giving birth to begin exercising. But recent studies have proven that women who had an uncomplicated vaginal delivery, can start exercising within days of delivery–as soon as they feel ready.  So when feel like you’re ready to exercise, take time to do so. Believe me, you will be thankful that you actually did.

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