Getting your body back after having a baby is not as difficult as you might think.
Studies show that starting a regular post-natal exercise program is not only beneficial for the rest of your life but also can help reduce the risk of postpartum depression.
Every pregnancy and childbirth are different, so consult your doctor before participating in any postpartum exercise program. If you experience any major bleeding, severe pain, headache, or other unusual symptoms during or just after exercise, stop immediately and call your doctor for advice.
Here are some exercises that will help you prepare your body for regular exercise.
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What Makes You Good: It may not sound like a lot of exercises, but walking is one of the easiest ways to get into a tight routine after giving birth.
What it does: Start with a simple walk. Eventually you will work your way up to the point of pumping power flow. But gentle walking can still do wonders for your body, especially in the beginning. Bringing a baby in the front pocket will add extra weight which can increase the benefits.
To find the opposite, try walking backward or walking on a twisted pattern to help keep your muscles guessing. You should not put a child in this position until you have done it well and are confident in your balance.
Deep abdominal breathing With the abdominal contraction
What Makes You Good: This is a very simple activity that you can do an hour after giving birth. It helps to relax the muscles and begins the process of strengthening and strengthening the abs and your abdomen.
What it does: Sit upright and breathe deeply, breathing in from the diaphragm upwards. Contract and hold your abs tight while you breathe and relax while exhaling. Gradually increase the amount of time you can allow and hold your abs.
Head Lift, Shoulder Lifting, and Curl Lifting
Why They Are Good: These three steps help to strengthen your back muscles. They also make the stomach tone and abs and burn calories.
How to make Lifting head: Lie on your back with your arms at your sides. Keep your lower back flexing, bend your knees and your feet down. Relax your stomach as you inhale the air. As you exhale, slowly raise your head and neck to the floor. She inhaled as she lowered her head back.
Shoulder lifting: If you can easily lift 10 heads, try this movement. Enter the same position you raised. Take a deep breath and relax your stomach. As you exhale, lift your head and shoulders off the floor, and reach for your arms and hands on your knees.
If this presses on your neck, repeat with both hands behind your head but do not pull on your neck. He took a deep breath as he lowered his head and shoulders back down.
Curl-ups: If you can lift 10 times, move on to this. Start at the same place at the bottom. Raise your torso to mid-knee and lower behind. Reach your knees and hold for 2 to 5 seconds. Then slowly lower yourself.
Do not forget to breathe. Exhale if you work hard. Breathe in at rest.
Pelvic Knee Tilt
Why It’s Good For You: This aaahh stimulating activity helps to soothe your stomach. Strengthening your abs can also reduce back pain.
How to Do It: Start on all fours, toes touching the floor behind you, arms straight down from your shoulder line, palms touching the floor. Your back should be relaxed and straight, not bent or bent. As you inhale the air, pull your hips forward, tilt your pelvis and rotate your pubic bone upwards. Hold three counters, then release.
Why They Are Good: These ancient exercises will help you to feel your bladder muscles and help reduce the risk of birth defects. The more kegel you make, the longer you hold them, and the better you will be able to control the leaks caused by sneezing, laughing, or picking up your baby.
How It Is Done: Your goal is to reach and tighten the muscles that control the flow of urine. To find out what muscles are, start working out while using the bathroom. As you urinate, massage your muscles until the stream stops for a while. Then release and allow the urine to flow. Remember how that sounds, and if you don’t urinate, squeeze, hold, and relax those same muscles. Try to do this 10 times a session, three times a day.
Child and Mother’s Bonus Performance
It can be difficult to find time away from your baby for the first few months, so try these exercises with your baby. Be careful when you finish them. You may want to exercise first using a doll or a folded blanket or towel the size of your baby. Make full effort only if you are sure there is no danger of losing your baby. Make sure you are healthy enough, and have a good sense of balance, to ensure your safety and that of your baby.
Baby Glider: Hold your baby close to your chest, and make a forward motion with your left leg (take a big step forward and bend your knee). Do not let your toes get past your knees. Then return to the starting position and wrap around the other leg. This will help strengthen your legs, back muscles, and spine. Repeat 8-10 times on each side.
Baby bouncer: This movement is similar to a baby glider, but instead of the lungs moving forward, make side lungs – step aside instead of forwards – and do a squat. Sit back behind you as if you were sitting in a chair, placing your knees on your ankles. Repeat 8-10 times on each side.
Rock-a-baby squats and curls: Stand with your legs split shoulder-width apart. Hold your baby tight and hold it close to your chest, jump, and let your baby’s feet touch the floor. As you stand up, hold the baby close to your chest. Repeat 15 times. Note: This activity should only be done when your baby is 10 to 12 weeks old.