7 WAYS TO EXERCISE AFTER YOU HAVE A BABY
To be on the safe side, it is good to get doctor’s permission before starting your exercise regime. If the doctor recommends it, then you should go ahead. Pilates and Kegels are effective exercise programmes. But the difficulty lies in how to fit in an exercise programme, into the already hectic schedule of a new mom.
It is recommended that your exercise schedule be divided into two or three brief sessions. For even better results, sneak in exercise several times during the day.
Start with exercises that are easiest for your body. Increase the speed and effort in a slow pace as it is not trouble-free for your body to digest the changes that happen to you post delivery. Post delivery, a woman’s body changes
Let’s look at some of the simple and effective exercises that every new-mom should incorporate to improve her quality of life along with that of her baby. Exercising is not only about losing that extra baby fat that you have gained during the course of delivery. It is much more than that. Kick off those “Baby Blues” (common feelings of depression, sadness, disappointment) with regular and mild exercises.
1. Breathing: Take a deep breath in and out a few times during the course of the day, just to relax your mind and soul.
2. Warming up: When you wake up in the morning, your body is cool; so you should not start working out suddenly. You should first do certain warm up exercises to raise the body temperature in preparation for an active day.
Stand 6-8 inches away from a wall with your knees bent slightly.Breathe in, and as you breathe out, pull up the muscles of the pelvic floor and drop your chin to your chest.Slowly bend down and try to touch your toes as you stretch slowly downwards.On the next out breath, keep your navel drawn towards the spine and see that your pelvic floor muscles are drawn in as you gradually draw yourself to starting position. Make sure your back is long, your neck and shoulders are relaxed. Repeat the process three times.
3. Standing side stretch: Use one hand to hold on to the support of a sturdy chair or table. Breathe in, and as you breathe out, draw the navel to the spine and lift the outer arm in a wide circle up and over your head, bending your body away from the support. (Repeat for the other side, facing in the opposite direction). You can do three or four repetitions to start with and increase as you are able.
4. Basic position: Lie on your back, knees bent, soles of your feet on the floor. Support your head and shoulders with cushions, and rest your arms at your sides. In this position you can exercise different part of your body, while your baby is napping.
Pelvic tilt: Basic position. Take a deep breath. Then breathe out as you press the small of your back against the floor for ten seconds. Then relax. Repeat three or four times to start with, increasing gradually to twelve, then twenty four.
Leg slides: Basic position. Slowly extend both your legs until they are flat on the floor. Slide your right leg gently to basic position- foot flat on the floor. Repeat with the left leg. Do three or four repetitions, then increase gradually.
5. Abdominal Exercise: Before you do any abdominal exercises, check if you have what is called an abdominal separation. This is a hole in the middle of your tummy, which is not your navel! It occurs during childbirth. It takes a month or so to heal. But you can speed up the healing process by doing this corrective exercise.
6. Take the basic position, and breathe in. Using the fingers of both your hands, cross them over the abdomen. Draw the sides of your abdominal muscles together as you breathe out. Pull your navel in toward the spine as you raise your head slowly. Breathe out as you lower your head slowly. Repeat three times, twice a day.
7. Head and shoulder lift: Basic position. Take a deep, relaxing breath; raise your head very slightly and stretch your arms up, breathing out slowly. Lower your head slowly and breathe in. Repeat three or four times; increase as you are able.
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