Many women are surprised after having their first child at just how much flab is still left on their bellies and immediately want to know what the best post pregnancy workout is.
Something they don’t tell new mothers is that most women will not fit into the pre-pregnancy clothes right after giving birth.
It takes several months to lose all the weight and losing the baby belly takes a concerted effort.
Even after all the baby furniture shopping and running around to prepare for the baby, mothers still should exercise.
Here are the best exercises you can use to lose the flab and start feeling confident about your figure again.
First Things First : Let Your Body Heal
It’s important that you don’t rush to start hard core exercises after giving birth.
The first two days should be spent resting and allowing the body to start healing.
The Doctor’s Approval
The first two months after childbirth are critical.
Do not start any workout plan during this time without talking with your doctor. Take a moment during the early baby visits to ask him if the pregnancy workout plan you are considering is safe for you.
The First Exercises
These exercises can be done immediately after birth, if you are feeling up to it. The good news about these is that they are incredibly gentle and many can even be done lying down. Start with just 2 or 3 repetitions of each and increase the repetitions gradually, only doing what you are comfortable with.
There are exercises that you can start doing as soon as you get home. They aren’t strenuous or difficult. But they will help you recover from delivery and start losing some of the weight you gained during pregnancy.
If you had a vaginal birth, start by doing diaphragmatic breathing exercises. Lying on your back, inhale and feel your abdomen fill with air and rise. As you exhale, tighten the abs and pull them in towards your spine.
Kegels are important to help tighten the pelvic floor and prevent problems with urine leaks down the road. To do them, imagine you are stopping a flow of urine midstream to do this exercise.
The pelvic tilt can help you start strengthening stomach muscles. Start by lying down on your back. Your knees should be bent at a comfortable angle. Pull your belly button towards your backbone while moving your lower back outwards. Exhale as you tighten your abdominal muscles and pull them in, inhale as you relax and allow your bellybutton to come forward.
Safe Exercises After Cesarean
In addition to the exercises above, there are others that are recommended after having a cesarean delivery, also. Twisting bridges can be used to alleviate gas pain after having surgery. While your hips are elevated for bridges, gently drop one side then the other towards the mat. It’s also important to regularly move the ankles and feet to help prevent blood clots.
The Next Level
The exercises listed above are safe to in the first weeks following child birth. They will help you to lose weight, but they aren’t necessarily what you need for six-pack abs. Before moving into more strenuous activities, be sure to get a clean bill of health from your doctor.
The ideal exercises for getting your body back after having a baby will focus on the abs. They will work the core muscles for both strength and regaining your figure. Crunches are cross-crunches are ideal for regaining your flat stomach.
In addition to these traditional exercises, consider shaking things up by alternating the workout. One day focus on crunches but replace them the next day with a tuck crunch or decline crunch.
It’s also a good idea to add some tools to the repertoire. A Swiss ball is handy for several exercises that can help you slim down. The Swiss ball ab rollout is fun and relaxing while also working the entire abdomen. For added interest and a harder workout, consider alternating this with the Swiss Ball Jackknife and a rolling exercise called Stir the Pot. The Swiss Ball Leg Lift and Swiss Ball Reverse Crunch require rolling the ball under your back or grasping it between your legs, and they will both help you lose the baby flab.
The Entire Package
It’s common to focus on the stomach after childbirth, but most women gain weight throughout their body. Arms might be a little flabbier as well as the thighs. When deciding which exercise to focus on, don’t forget to pay attention to the other problem areas of your body. For the greatest health, combine exercises for a full body workout. One great exercise is using a jogging stroller and going out for a run with your baby. This will really whip your cardio into shape and help you accomplish your desired fitness goals!
Whether you will be visiting the gym for your workouts or exercising in the comfort of your own home, there are exercises that can help you reach your goal. Learn how to do different exercises in each area so you can reap the greatest benefit from your workout. If you will be working out at home, consider purchasing a Swiss ball and some hand weights for a more effective routine.
Not all types of physical activity are suitable for everyone. Users take training advice at their own personal risk. Make sure you talk to your doctor before attempting any pregnancy workouts.
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