Shaping up after delivery with some gentle exercising everyday your figure can return to normal in as little as 3months after the delivery, although your stomach muscles may not be as firm as before.
Build up your exercise programme slowly at first as your ligaments are still soft and stretchy, and always stop straightaway if you feel pain or tiredness. It is best to exercise a little, but on a regular basis. Both fit and unfit new moms should ease into an exercise routine by taking 20-minute walks three days a week.
The following exercises into your daily routine, and continue for at least three months. Repeat each exercise as many times as is comfortable. Pelvic floor exercise helps strengthens the stomach muscles and makes the back more flexible. The pelvic tile is especially helpful if you suffer from backache.
Another exercise is to pull the muscles up and in as before, but to lift, squeeze and tighten the muscles quite quickly, as in the beat of a pulse and then release. Repeat five times, again breathing normally.
Some accessible tips:
- Try to exercise early in the morning or nighttime in the evening when it's cooler. Wear light clothing.
- Cut down your exercise routine by half in hot weather or when you feel under the weather.
- Pain is a warning signal that should never be disregarded. Make variations or stop altogether
- Drink plenty of water both before and after you exercise, so that you don't get dehydrated.
- Try and keep the body in good alignment - hips and shoulders kept square, and when doing knee bends allow the knees to follow the line of the toes.
- Remember to keep the abdominal muscles as 'flat' as possible
- Compliment yourself for small goals and achievements, such as exercising three times per week.
Exercise can help you return to your pre-pregnancy shape and give you increased energy to cope with the demands of new motherhood.
Commonly recommended postnatal exercise includes:
- Brisk walking
- Swimming
- Yoga
- Low impact aerobic workouts
- Light weight training
- Cycling
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Yoga during Pregnancy
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