Pregnancy brings about a lot of physical change in the mother’s body. One of which is weight gain. Mothers start bothering about this factor way too early and plan on jumping into strenuous physical exercise. It is advisable for mothers to start with something light and easy. It can be yoga or some aerobics. Starting the right way is very essential.
While committing to a workout routine, mothers should understand that everything takes time. The change will need patience and dedication. But coupled with the right amount of perseverance and resolve, anything can be achieved.
Here are a few exercises that will help you keep your weight in control postpartum.
1. Get started when you’re pregnant
Starting early can make a huge difference. All you have to do is pick up where you left and start exercising again after delivery. In pregnancy, it is normal to gain weight, but you might not want to take advantage of that. Don’t be a couch potato because you’re pregnant. Walk a little and stretch a little.
Walking helps your body regulate blood flow and improves circulation. Start with regular strolls and eventually pump up your way to a power walk. For a variation, try walking backward or walking in a zigzag pattern to help keep your muscles guessing. This will also increase your body balance by an immense percentage.
This isn’t very hard to do and most women love it. Why wouldn’t they?! Your baby’s sleep cycles can be very erratic and may impose certain restrictions on your sleeping patterns as well. In such a case, it is necessary for you to get as much rest as possible to have good metabolism.
4. Pelvic tilts
This is a simple form of exercise wherein you move your pelvic girdle. This helps your body lose the fat that has accumulated on your hips and around. Pelvic tilts also help you reduce belly fat.
Pilates is a way of performing controlled movements and postures. Pilates improves flexibility, strength, control, breathing, coordination and balance. It mainly works upon your abdomen, lower back and hips. These exercises can be modified to be easy or difficult, depending upon your intake capacity.
6. Deep belly breathing and abdominal contraction
This exercise is so easy that you can start doing it after about an hour from giving birth. It strengthens and tones your abs and belly. All you need to do is sit upright and breathe deeply, drawing air from the diaphragm upward. Contract and hold your abs tight while inhaling and relax while exhaling. Slowly and gradually increase the amount of times you can do this.
7. Head and shoulder lifts
These movements help strengthen back muscles. They also help you burn calories while toning your abs and belly.
Just like shoulder and head lifts, curl ups help you to strengthen your back, abs and tummy. Lie on the floor and lift your torso until it's about halfway between your knees and the floor behind you.
Kegels, unlike other exercises, perform a very different function. They help you tone your bladder muscles and reduce the risks of incontinence associated with birth.