Post Pregnancy Exercise
For Fat Loss
After having a baby, new moms are eager to get their
body back into shape. This can initially be a difficult task to
achieve as brand new moms have little time to devote to a post
pregnancy exercise plan. Add in the fatigue from middle-of-the-night
feedings as plus the physical recovery from the birth itself. It can
be tempting to skip post pregnancy exercise all together, but it is
essential for weight loss plus you get the added benefits of
increased energy, a boost to your self-esteem, more restful sleep
and improved mood due to increased endorphins! There are just too
many reasons not to start your post pregnancy
exercise plan.
Before you begin to
exercise you must make sure to speak to your doctor at your
postpartum checkup to see when and if it is safe to get started.
Usually this is within four to six weeks, but may be longer in the
case of those with a Caesarean section or other complications that
need additional time to heal.
When you do get started with your post pregnancy
exercise plan, be sure to take it slow and easy into your routine.
Be gentle ? do not rush nor push yourself too hard and please listen
to your body!
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You should also be aware that your hormone levels are
still a bit unbalanced, including an overabundance of the hormone
relaxin. Relaxin is a hormone that causes joints and ligaments to
soften and stretch. Therefore you must be careful not to overextend
and become injured. To prevent joint injury please do not
overstretch or bounce in a stretch.
Pelvic floor
strengthening exercises are also a great way to ease into a post pregnancy weight loss plan. Kegel exercises
help with improving the circulation in the pelvis, as well as
strengthening the vaginal and pelvic floor muscles. The best part -
Kegels can be done anywhere! To do a Kegel, just tighten the
muscles of the pelvis as if you were stopping the flow of urine.
Hold for a count of five, release, and repeat.
The abdominal muscles are another area that are
greatly impacted by pregnancy and birth. Quite frequently, the
outer-most abdominal muscles have separated and weakened, causing a
weak spot at the front of the belly known as a diastasis recti. This
separation can cause overall weakness in the abdominal region, as
well as the lower back.
The last thing you want to do is crunches. This is the
very move that will cause disatis recti to worsen. Instead here are
two great beginner exercises to help strengthen the abdominal
muscles.
The tummy vacuum, where you suck your stomach in
slowly, drawing your belly button back to your spine, as if you were
holding your stomach in to look nice in a swimsuit. The movements
are slow and controlled.
The pelvic tilt, where you lie on your back with bent
knees and feet flat on the floor, and then on an exhale, lift and
tilt your tailbone toward your navel, while keeping the hips on the
floor. Release on the inhale, then repeat.
Finally, cardiovascular exercise is an important
component of any post pregnancy exercise program. Walking is one of
the best cardiovascular exercises to help jump start weight loss and it doesn't require a trip to the
gym or any special equipment. Best of all, walking with your baby in
a stroller or in a baby carrier means that you are spending time
with your baby and you don't need a sitter! Start out with a short,
casual walk and as you feel stronger gradually pick up the pace and
add distance to improve your post pregnancy exercise program as well
as your weight loss results.
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Fat
Loss One Day At A Time | Fat
Loss Strategies For Busy Moms | The
Magic Potion For Fat Loss | Post
Pregnancy Exercise For Fat Loss
