Though a new baby in the family is a time for delight in a few cases, the bodily changes a mother goes through during pregnancy can add up to the post-pregnancy blues. Do not worry about this darling, as this is entirely normal in all new mothers.
If you have additional help at home, all you need to do is shake up, grab those sports shoes, and head towards the nearest fitness center to swing back to your body goals. If you are caught at home with all the baby stuff, you don’t need to worry about it either since we have listed down for you few postpartum exercises or exercises after delivery that you can do at home and shed that pregnancy weight and lethargy. After all, postnatal exercises are a part of postnatal care.
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What is the mommy tummy?
Diastasis recti is a separation of abdominal muscles (commonly known as abs) that affects many women after pregnancy. This causes a mommy tummy. It makes women self-conscious causing them to look pregnant even 6 months after the baby delivery.
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What are the postpartum exercises for new mothers?
Before you start with your postpartum or postnatal exercises, there are a few things that you should keep in mind, like: Don’t jump into the workout routine. Instead start your postpartum workouts slowly and steadily.
Once your doctor gives you the OK signal to start with the postpartum exercise, you can start with a few of the exercises listed below.
Walking
Pregnant or not, walking is said to be one of the best forms of exercises. Walking burns 80-160 calories per mile. It is safe and a very convenient form of exercise. All you have to do is follow the instructions given by the nursing staff to get out of bed after the delivery and start walking as soon as possible.
Sit-backs
You can start with this exercise about 1 - 2 weeks after the delivery.
Abdominal strengthening exercises
Abdominal breathing
Deep abdominal breathing is not just for relaxing you, but it also helps you regain the strength in your abdominal muscles.
Ankle circles
This exercise aims to enhance circulation. It is a very simple yet very effective form of exercise. You can do this exercise anytime, anywhere and in any position such as sitting, lying down, etc.
Pelvic tilt
This form of exercise strengthening the abdominal muscles is the fundamental move practiced in yoga and pilates. It works on the transverse muscles and tightens them up.
Kegels or pelvic floor exercises
There is more to kegel exercises than just strengthening the muscles of the pelvic floor. It helps in sorting out urinary incontinence, helps in attaining orgasm, and it strengthens the core as well. Pelvic floor muscles are weakened during childbirth, therefore, Kegels or pelvic floor exercises should be done right after birth (on doctor’s advice) to reverse it.
More than shedding the pregnancy weight, these exercises help in strengthening and restoring the core after pregnancy which makes you more active, fit, and correct your posture. So, make them a part of your daily routine, and find a way back to regain your shape!
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