Weight Loss, Exercise & Diet After Birth
Starting exercise after giving birth. After having your baby, you may be wondering when your body will get back into your pre-pregnancy shape.
After having your baby, you may be wondering when your body will get back into your pre-pregnancy shape. Some new moms will be happy to hear that, as soon as you feel ready and your doctor has given you the okay, you can start exercising again – other new moms will be less than thrilled to hear that, and that’s okay too!
One of the best postnatal exercises you can do is Kegel exercises. These exercises are meant to strengthen the floor of the pelvis, as well as the pelvic muscles which often become a bit stretched out after giving birth.
These exercises are quite simple. All you have to do is sit or stand, and tense the muscles of your pelvic region, as if you were trying to hold in urine. You should work up to fifty squeezes of these muscles daily, holding each one for anywhere from one to five seconds. You can easily do these exercises while driving, running errands, or even just watching television.
While it is usually recommended that you wait four to six weeks before starting aerobic exercises, walking, swimming, and other low impact forms of activity can be quite beneficial. It is best to start off slowly, and if you feel tired, sore, or just not right in anyway, be sure to stop. You can begin your routine with just a short ten minute workout, and then increase the time as you feel comfortable from there.
You may also be concerned with strengthening and toning your muscles following your nine month journey. It is always best to start out by strengthening your lower back, then your abs, and muscles, as these muscle groups are the ones you will make the most of when taking care of your new arrival.
Working out with your baby
Many new mothers enjoy working out while spending time with their new baby. These types of exercises can actually be more beneficial because new mums are more prone to continue to do them because of the quality time spent with their baby. One exercise you can do with your baby is to lie on your back, with your knees bent up to your chest. Place your baby on your shins, being sure he or she is balanced securely. Holding on to your baby’s hands, extend your legs out, parallel to the floor, then bring them back in to your chest. This exercise works to strengthen the lower abs.
You can also complete chest presses by using your baby. These help to strengthen the muscles found in the arms. All you have to do is lie on your back, bend your knees, and keep your feet pressed flat on the floor. Hold your baby at the level of your chest, and lift him or her toward the ceiling. Bend your arms back down toward your body to bring your baby back to the level of your chest.