Getting back into shape after pregnancy can feel like a must-do for most moms. Not only that it will allow you to get back to your fitter self, but it will also recover your body from everything that has happened in the last nine months.
While it is a very recommendable thing to do, some mothers find it very challenging and difficult. Aside from taking care of your baby, there are also other things that you need to take care of at home. But even so, it is worth noting that postnatal exercise is a very helpful regimen, especially when you want to live a much healthier and fitter lifestyle now that you have a new member of the family.
During pregnancy, the body goes through a traumatic experience. It will need time to fully recover. So, months after giving birth, mothers should be mindful of their bodies and health. And postnatal exercise can offer many benefits in helping your body get back to its optimum state. In fact, you will no longer need help from prescribers of phentermine online as postnatal exercises can help you lose weight naturally and get back in shape.
Keep in mind, though, that while most of the issues you obtained from pregnancy can be resolved by exercising, some types of practices and routines may just worsen the condition. Hence, you must be very careful in choosing the right exercises for you.
Here are some of the best exercises today that are great for post-pregnancy. And as per specialists, these exercises can even be done alongside your baby:
Butterfly stretching is a very beneficial exercise after delivery. This is because stretching primarily warms up the muscles. It cancels out all the immobility that has been experienced by your body. Also, it improves flexibility which prevents muscle ache, pain, and strain. Not to mention, it can also prevent injuries.
To do the butterfly stretching, sit down flatly on the ground. You can also do this on your bed once you wake up or before you go to sleep. Once your back is straightened as you sit, keep your heels together. Make sure that you also press down your knees and legs down towards the ground. Stay in this position for 20 to 30 seconds and repeat the process twice or thrice.
Plie Squat is an exercise that will strengthen your legs, glutes, and calves. It will also improve your hips’ range of motion. And you may want to focus on these areas of your body as they are some of the most strained areas during pregnancy.
You can do this by standing straight with your feet slightly wider than shoulder-distance apart. Ensure that your toes are facing into a 45-degree angle. Once you’ve positioned yourself, bend your knees as you lower your torso. Engage your core and keep your back straight.
When you reach your lowest stance, squeeze your glutes and come back to your starting position. Do this for eight counts, two to three repetitions.
Curl-ups are some of the best exercises that you can do to strengthen your core and lose belly fat. Keep in mind that sit-ups are different from curl-ups. Some refer to curl-ups as the prominent crunches. They are like sit-ups but done in half as your torso and face need not reach your knees and legs.
Sit-ups are not recommendable for women who just gave birth. It may take a while before you can do the routine. So, to prepare your core abs, curl-ups or baby curl-ups will do.
Reverse Baby Curl
Reverse curl-ups are the best type of exercise when targeting hips and abs. For postnatal conditions, however, you must be very careful in doing the exercise as wrongful execution may cause strain and complications to your muscles.
Even so, this will be very beneficial to mothers who want to get back in shape effectively after giving birth”, especially when done properly.
All you need to do is to lie down flatly on the floor with your shoulder blades together. Slowly, pull your legs up together until the soles of your feet face the ceiling. Engage your core every time you pull your legs. Return to your original position and start again. Do this for 20 to 30 counts.
Baby Overhead Press
The baby overhead press can be both beneficial to you and your baby. Many online weight loss programs for mothers include this exercise on the list as this can entertain your baby and at the same time, help you tone your arms and shoulders.
You can do this by standing up or sitting down. Whatever you choose, just make sure you have a strong support system as you will need to carry your baby in this exercise. Instead of using dumbbells to do an overhead press, utilize your baby in the process.
Planking is one of the most beneficial exercises of today. For mothers who just gave birth, it is a great exercise to strengthen your core. Although this may be done in many variations, you could start first with the easiest variation of a plank. And that is by supporting your body with your forearms.
Once you’ve mastered planking by using mainly your forearms, you can then proceed to the standard planking. And that is by using your hands alone to support your core.
Lunges are the most ideal postnatal exercise to strengthen and tone your lower body. All you need to do is to stand straight with your arms at your waist. Slowly, step forward and bend your knees allowing the front knee to create a 90-degree angle while the other knee touches the ground.
Keep your core engaged and your back straight. Do the process for both sides of your legs and knees. Do 25 to 30 counts for each side.
Tummy time is a great core exercise for you and your baby. Both of you just need to spend time on your stomach as you lie down in it. Primarily, place your baby on his stomach. This will allow him to lift his head and limbs that will encourage him to naturally strengthen the muscles in these areas. As for you, engage your core while lying down on your stomach and lengthen every breath you make.
These eight exercises have been found to be effective and efficient for postnatal conditions. And aside from helping mothers recover from certain issues and improve physical states, these exercises are also great ways to bond with your baby.
So, the next time you’re finding a hard time looking for exercises as you are busy with your baby, try doing these routines.