Getting your body back to shape after giving birth might not be so easy, but it is not as hard as you think. Some researches have shown that if you start exercising program as soon as possible after giving birth, it will improve your overall health, and also, it will reduce the risk of having postpartum depression.
Make sure that your doctor approves starting with an exercising regime because not every pregnancy is the same and not all exercises are suitable to everyone. In case you start experiencing excessive soreness, heavy bleeding, headaches, or some other uncommon symptoms after you are done with exercising or during, you must stop immediately and visit your doctor for guidance.
Here what you need to do to prepare your body for regular exercises:
Table of Contents
1. Walking
Walking is good for you even though you might not think of it as an exercise. However, walking is a simple way to ease into harder exercises after giving birth. Remember to start slowly and eventually work your way up to some hardcore power walk. Keep in mind that even slow walks can do much benefit for your body, and if you take your baby with you on your walks, it will add some extra weight, which will increase the benefits.
To make your walks more interesting, you can try walking zigzag or walking backward. This will make your muscles keep on guessing what is coming next. Do not include your baby in these two exercises because the baby might put you off balance and thus making this activity dangerous for both of you.
2. Deep belly breathing while doing abdominal contraction
This workout is so easy that you can do it within an hour after you gave birth. The exercise will help you relax your muscles, and it will start the process of toning and strengthening your belly and abs.
To do this exercise, you will need to take deep breathes while sitting upright, which will draw air from the diaphragm upward. While you inhale, you will need to hold tight and contact the abs and relax the abs while you exhale. Gradually increase the time you contact and hold the abs.
3. Shoulder lifts, head lifts, and curl-ups
With the help of these movements, you will strengthen your back muscles, and also it will help you tone the abs and the stomach while burning calories.
The head lifts are done with you laying on your back with both arms stick to your torso. Have your lower back flat on the floor while having your knees bent and the feet also flat on the floor. Relax your stomach and inhale. Carefully lift the neck and the head off the floor while you exhale. While you are lowering the head and neck, inhale again.
After you have figured out the head lifts, you can move on to the shoulder lifts. You should put your body in the same position required for the head lifts. Next, you will need to inhale and relax your stomach. Raise your head and shoulder from the floor while you exhale, and reach your hands and arms towards the knees. If you notice that this exercise strains your neck try folding both of your hands behind the head and don’t pull on the neck. You will need to inhale while you are lowering your shoulders and head down to the floor.
After you have mastered that exercise, you can move to the curl-ups. Again, in the same position on the floor, lift your body until it is in the middle of the floor and your knees. Go towards the knees and hold that position for no more than 5 seconds, and carefully lower your body down. While doing these exercises, breathing is very important to have that on your mind.
4. The kneeling pelvic tilt
This specific exercise will help you tone the tummy, also strengthen your abs, which can relieve back pain. To do this exercise, you will need to get on all fours, the toes need to be touching the floor, the arms should be straight down the shoulder line, and the palm needs to touch the floor. The back needs to be straight and relaxed. When you inhale, pull the buttocks forward, tilt the pelvis and rotate the pubic bone upwards. Hold the position for about 3 seconds and then release.
5. The Kegels
This exercise will help you strengthen the bladder muscles and reduce the risk of incontinence related to childbirth. More Kegels can lead to gaining more control over your bladder. The exercise is done by contracting and holding the muscles that control the urine flow. If you are not sure which muscles are those, try to stop urinating when you go to the bathroom, and you will notice where to focus. Of course, this exercise is done when you are not urinating and try to contract and hold those muscles at least 10 times per session. Do this three times a day.
6. Bonus exercises you can try
Finding time away from your baby can be very hard, especially in the early months. Thankfully there are some exercises you can do with your baby, but remember to do them with caution. It would be wise to try the exercises with a rolled-up blanket or a doll like a practice before you try them with your baby. You must have extreme balance, and your body needs to be fit for you to be able to do these exercises with your baby. It is all about the baby’s safety.
6.1 The baby glider exercise
Hold your baby close to the chest and take a lunge forward with the left leg, meaning take a big step while bending the knee. The toes should not go past the knee. Then, go back to your starting position and make a lunge with the other leg. This exercise is good for strengthening the legs, the back, and the core. Do 8-10 lunges with each leg.
6.2 The baby bouncer exercise
Similar to the baby glider exercise, but here you will make the lunges sideways, and you will do a squat. Your buttocks need to be reaching back as if you were about to sit on a chair and keep the knees over the ankles. Do this exercise 8-10 times with each leg.
6.3 The rock-a-baby curls and squats exercise
Stand with the legs apart in the shoulder-width. While you hold your baby safely next to your chest, do a squat down and allow the baby’s legs to touch the ground. As you stand up, bring your baby closer to the chest. Do this exercise at least 15 times. Your baby needs to be 1-12 weeks old to do this exercise with him/her.
