Pregnancy is a challenge as much as it is a blessing in anyone’s life. If you have been through this unusual phase of life, being a woman, you must have experienced significant changes in your body. These modifications include an improper figure, increased weight, and accumulation of fat reserves.
Know, How Your Body Will Get Back Into Shape Naturally After Postpartum
If you are looking forward to losing those extra pounds that make you uncomfortable around people, postnatal exercise helps women get back to a healthy weight and body shape.
Body changes after parenthood can be awkward and unsettling. Physical changes, like pregnancy-related swelling or bloating, are common and normal, but you can do postnatal exercises to alleviate this situation. These are also effective in losing weight and improving general health.
This write-up addresses your most important concerns regarding post-pregnancy weight loss. Stay tuned to find answers to all your questions and achieve your goal weight real soon. Don’t miss our bonus tips provided at the end.
Why Is Post-Pregnancy Exercise Good for You?
Exercise is always good for you, depending upon your body’s condition. Even after pregnancy, your body needs a certain movement level to keep functioning properly, regardless of your age.
The real benefit of postnatal exercise is that it can help you get rid of excess fat. In combination with better food choices, such exercises would increase your energy level, blood flow and maintain the performance of internal body systems.
A postnatal workout also helps to keep your bones strong and flexible. It regulates your blood pressure and helps combat various health issues. You also get the following benefits if you are doing post-pregnancy exercise.
- Increased metabolism
- Reduction in obesity
- Healthy weight maintenance
- Core strength
- Better heart health
- Happy mood, cheerfulness, and motivation
- Reduced stress and anxiety
When Should You Start Your Postanal Workouts?
During pregnancy and after birth, the mother’s body has a considerable role, especially in the first few months of her pregnancy period. It is vital for the proper development of the body to avoid excess weight gain, get enough rest, and ensure that the baby has an adequate supply of food.
After delivering the baby, you as a mother must incorporate postnatal exercises in your daily routine. Six weeks after the baby is born, many of the changes during pregnancy are usually returned to normal. However, your core, abdominal, and lower back muscles are weaker than before.
Now your tissues are more likely to get damaged by stretching or twisting too much. Avoid high-impact intense exercises such as gymnastics. Get started with a light exercise that your body can endure easily.
Top 5 Postnatal Exercises You Should Start Today
Postnatal Workout is a common fitness routine that helps to reduce body fat and promotes muscle growth. It is the best way to shed those hanging bulges of fat. These exercises are simple and quite effective. You would need to practice them daily, and you will start getting positive results soon.
Try to add at least a 5 to 6 minute walk to your routine because there are multiple benefits of walking for a woman who has given birth recently. It can serve as a great physical activity to keep your body moving without bearing any pain. You can do it either at home or in the hospital. You don’t need to hit the gym as no special equipment is required to perform this activity.
Here are the potential benefits of walking:
- More distance walked = More fitness
- Bodyweight reduction
- Engages your heart muscles in a healthy way
- Improves your mood
- Boost your stamina and energy level
2. Side Plank Leg Lifts
One of the best exercises you would add to your postpartum workout routine is a side plank leg lift. It is a challenging exercise that requires balance, endurance, and strength. This brilliant exercise will make you mindful of your posture.
Here’s how you will do it:
- Stand Tall with your shoulders back and your feet spread
- Lower your body down into a side plank.
- Once you’re in the side plank position, begin to raise yourself. Hold it in the air for 20 to 30 seconds without letting your heels touch the floor.
- When you’re straight up, keep your back like a straight line and shoulders down.
- Continue raising yourself back up and continue to keep your back straight throughout the exercise.
- Perform 1 to 2 sets on each side.
3. Swiss Ball Glute Bridge
The Swiss ball glute bridge is a simple yet functional exercise that can be performed in any gym. The best part is that it doesn’t demand a lot of strength and endurance. This workout aims to develop a body shape that looks like a swiss ball.
Here is how to do it:
- Lie on your back. Bend your knees. Keep your arms straight and feet straight.
- Keeping your arms and legs straight, lift your hips off the floor by bending your knees. Bring your body up until your upper body is parallel to the floor.
- Return to the starting position.
- Repeat 3–5 times with a 10-second break in between different rotations.
- Switch to performing this exercise on the bench or platform.
4. Diaphragmatic Breathing
Diaphragmatic breathing is a relaxation technique that is designed to facilitate deep concentration and improve overall health. In this technique, you breathe in with your nose and breath out with your mouth.
- Sit in a chair or lie down.
- Hold a cup of water with both hands, one hand on the cup and the other hand on the stomach.
- While breathing in, make your belly expand as much as possible. Continue doing this for up to 3 seconds.
- As you breathe out, open your mouth wide to allow air to flow through the nose and the mouth. It will help the air fill the stomach.
- Repeat this exercise several times a week for 2 to 3 minutes.
5. Pelvic Floor Exercises (Also Known as Kegels)
Kegels – an exercise that helps strengthen the pelvic floor muscles and provides a barrier and support for the bladder, bowel, and rectum. This exercise is among the best postnatal workouts out there.
According to the researchers, there are many benefits of doing Kegels. In particular, they are effective for treating urinary incontinence. They also help in preventing stress as well as in improving the overall quality of life.
Here are given the simplest steps to perform this exercise:
- Tighten your pelvic floor muscles. Hold for 10 seconds.
- Repeat throughout the day.
Start with 1-2 minutes of pelvic floor exercises per day and increase to 3-5 minutes, depending on your comfort level.
As promised, we have brought some far-fetched bonus tips and tricks that would boost your weight loss and fitness journey, particularly after delivery.
- Eat clean, healthy, and raw food.
- Split each meal into portions of dairy, fruit, carbohydrates, fats, fiber, and proteins.
- Adding a shot of antioxidants contained in Green Tea to your daily routine or a bedtime cinnamon tea would do just fine.
- Consult your doctor before going on a diet or starting a postpartum exercise routine
- Don’t stress yourself; it will kill your positivity.
- Find a partner to improve work performance and ensure consistency.
- Go only for those exercises that are exclusively designed for the fragile bodies of new moms.
Frequently Asked Questions
How soon after giving birth can you exercise?
It is best to wait a couple of days or a few weeks before returning to your typical exercise program. You want to make sure that you are back in good shape and feel up for the challenge before beginning working out again.
How long should I tie my stomach after delivery?
Despite the potential side effects, many women wear pregnancy belts to relieve some of the discomfort caused by these changes. They are supposed to help redistribute your baby’s weight throughout your body so that you can continue to move about with ease.
Experts recommend that you only use this product for two to 12 weeks.
Does wearing a belt help after a delivery?
With the help of a postpartum belt, it is possible to support your changing body and feel more like yourself after birth. The belt may relieve pain and bring your abdominal muscles back together quickly, but you must take care of your wound before putting on the belt.
When should postpartum exercises be stopped?
Early postpartum, it’s best to avoid exercising that places high amounts of tension on your abdomen. This includes sit-ups, crunches, and planks. This is because your abdominal muscles are weak and stretched out early in the postpartum period and will need time to heal.
Is it OK to do squats postpartum?
Yes, it’s safe to do squats after giving birth! Especially if you were diagnosed with Diastasis Recti. The squat is the most essential exercise that everyone can do. You may find that you need to modify the exercise right after your baby is born.
How do you know if you have a weak transverse abdominis?
A very common problem for women during and immediately after pregnancy is weak abdominal musculature, which may result in diastasis recti. If you find that your core doesn’t support you as it did before having children or as well as it used to, then maybe you have this condition.
If you’re a mom and are looking for help getting back in shape, then this article is for you! We hope that the information we’ve provided will be helpful to your postnatal exercise routine.
Remember, it’s essential to start slow and gradually build up muscle strength with these exercises designed for new moms like yourself. By following our tips on how to get moving again post-pregnancy, you’ll soon regain your pre-pregnancy figure and enjoy more energy than ever before.
Enjoyed reading? We hope you will implement our ideas and enjoy an amazing transformation journey.