What are the exercises which are safe to do after delivery to maintain being slim and healthy?(Normal delivery)
After your huge life-changing journey of 9 months, you wish to get back to having the same shape and health overcoming the labour pains and tears. Your body undergoes hormonal changes again after giving birth and is sensitive to a lot of physical movement. But here’s what you could do to maintain your fitness and health throughout.
But before you could start, lets built up some ground rules.
Rule no. 1 – “The first week is a total rest week.” Avoid stairs also. Why not just sleep in with your baby and click pictures of their cuteness?
Rule no. 2 – “No working out until week 6.” Meanwhile, do walking every day. Start with 10 minutes in week 2 and eventually increase by 10 minutes more in the upcoming weeks.
Rule no. 3 – “Promise yourself hydration.” Drink 10-12 glasses of water every day and lots of juice periodically.
Rule no. 4 – “Do not be hard on yourself”. Don’t force for a strict exercise routine. Instead, take it slow and on your day off just do a few breathing exercises. And not to forget, eating healthy is important but you can still grab that piece of cake because your tummy needs to be happy.
Rule no. 5 – (I promise this is last) “Consult your doctor before you begin.” We need to have an examination done by your doctor to know if your body is ready to sweat and stretch.
Working out for a healthy and better You:
You can start with your exercises after having received a positive sign from your doctor from week 7, post-pregnancy. Here are a few exercises which would be best for you. Although, feel free to follow exercises that seem more preferable to you.
The 3 Lifts: Now there are stages here. Once you are able to do stage 1 without much difficulty, get onto the next stage. Cool?
Head lift- The first comes head lift. For this, you need to lay on the ground with your knees bent and feet flat on the floor. Lay your hand straight on the floor. Inhale while you lay and exhale while you lift your head. Inhale while you get back in the position again.
Shoulder lift: Get into the head lift position. Start inhaling and while you exhale lift your head and shoulder up. And inhale while you go back to the position again. Give support to your neck by placing your hand underneath it.
Curl up: Once again get back to the same body position. Now while you exhale you need to lift the upper body or torso up until it’s in a position that’s between the floor and the knees. Stay in that position for around 5-6 seconds and get back to normal.
This exercise will target your pelvic muscles. Sit on a bench keeping your feet shoulder-width apart, hands-on-hips. Contract your pelvic muscles, as if you’re trying to stop from urinating, and stand. Hold Kegel and return to the bench, then release. Repeat this 10-20 times per set and do a set or two each time. Make it harder by stretching your leg about the floor and the knee of the other leg bent. Clasp your hand against your chest.
This targets your lower abdominal muscles. Get into a push-up position onto your forearms. Place a towel under your feet for some comfort if needed. Push your knee till your chest and get back to normal. Repeat it with your other leg. Breathe while you do. Repeat this for 10-12 times per set and do around 1-2 sets.
Breathing exercise: There are a lot of breathing exercises you could do. To increase the blood circulation in your body – do 3 sized breathing. The longer the breath the slower it is.
At first, you breathe until your lungs are filled completely and then exhale at a slow phase. After repeating this for 5 times, you go onto type 2 where you breathe until your lungs are half-filled and exhale doing the process a little faster. Repeat this for 5 times. Next, take shorter breathes and exhale on a very quick phase for 5 reps.
Breathing exercises, not only increase the blood flow but also make you feel fresh and lighter instantly. Not just that, they let more oxygen in your body and oxygen helps burn fat.
Remember, your aim to strengthen your muscles, get rid of backache, constipation and bloating problems, lose weight, have a night of better sleep and gain strength to stay healthy. Take it slow. And if needed, join some workout classes to get a push forward. For added fun, there are a few mummies and baby yoga classes. Get healthier with your baby together. Have fun. Stay Healthy.