just like a healthy diet, an effective fitness program after pregnancy can help you ensure short-term and long-term health. According to the National Library of medicine, you should reach the pre pregnancy weight within six months after delivery. If you are breastfeeding, you should avoid losing weight in the first six weeks or two months. Then slowly resume exercise to avoid injury, if you have a caesarean section, pay special attention. Here are 10 exercises to add to your postpartum fitness program.
integral: Adobe stock / kuzmichstudio integral: prestooleh / iStock / gettyimages focuses on the correct arrangement of bones connected to the core muscles, which helps the abdominal muscles gradually return to pre pregnancy state. A stable ball allows you to do basic sit ups with full support. Start the sit up with your hips toward the front of the ball so your torso is almost upright and your hands gently support your head. Then squeeze forward and tighten your abs as you raise your head. When you gain strength, you can put yourself further away from the ball to make the action more challenging. From 5 to 10 groups, gradually increase to 15 to 20 groups. Credit: bowdenimages / iStock / gettyimages in order to further your abdominal tightening, Irene Denton, a certified postpartum exercise expert, suggests adding bridge to your daily exercise. To do this, lie on your back with your knees bent, legs as wide as your hips, and feet flat on the floor. Slowly lift your back, butt off the floor and back to where you started. Denton suggests doing it 10 times at a time, then increasing it to 20. To increase the muscle tone of your gluteus (Trophy), hold an elevated position for a few seconds or more before lowering yourself. For comfort and support, use a sports mat. integral: ake1150sb / iStock / gettyimages Credit: bigjohn 36 / iStock / gettyimages Credit: half point / iStock / gettyimages 1. After childbirth, there is often adrenaline secretion and a lot of relief, but that doesn't mean you should start sprinting. " Even if the baby is already born, you should consider that your body is still in transition and avoid strenuous exercise, "said Leslie McNabb, a recovery sports expert and Pilates coach in New York City. Walking provides a low impact way to gradually increase your activity while strengthening your overall circulation. To appease you and your child, take her for a walk in the stroller. According to the National Library of medicine, even a quick trip on the block is a good way to start increasing daily activities. Over time, you can increase your speed and distance to increase cardiovascular function and calorie consumption.
2. Leslie McNabb, a certified sports coach, said that a stable ball sit up
3. Cobra yoga has many benefits for mothers, including increasing strength in the back and shoulders and improving posture. Cobra allows you to stretch your abdominal muscles, turn tight and open your chest for easier breathing. For this purpose, lie on the sports mat, then lift the trunk, and put your hands on the sports mat to support yourself. Lean your face up slightly and breathe easily. Hold this position for 15 to 30 seconds. You can also rely on cobras to relax. According to an obesity review study published in May 2011, cobras can increase weight control by reducing the production of ghrelin, an appetite promoting substance. Bridge posture
5. If you weigh 155 pounds, 30 minutes of low impact aerobic exercise can burn 205 calories, according to the Harvard Health Journal. While breastfeeding requires you to burn more calories, and eating too few calories poses a health risk to you and your baby, once you're allowed to exercise, you need to burn more calories than you burn to lose excess weight. Low intensity aerobic exercise can strengthen your heart, regulate your body and improve your mood. Unlike high-intensity aerobic exercise and running, the risk of joint injury and excessive exercise is small. Music makes exercise more enjoyable, so it's easier to stick with it. For friendship, consider a low impact dance class with a girlfriend or other mom. Credit: one inch punch / iStock / gettyimages
6. If you like aerobic exercise and water, why not go to the swimming pool? According to the Centers for Disease Control and prevention, people prefer water sports to land sports. You can also exercise in water for longer periods of time without increasing the risk of muscle pain and joint stiffness - both of which affect your ability to comfortably take on new parenting responsibilities. Water aerobics burns nearly one calorie per pound of weight every half an hour, making it a useful tool for weight loss. And, because water sports can also improve your mother's emotional health, you may feel happier and less stressed in the process. Whether your baby is a few months old or just two years old, your stroller can be used as a dual-function leg strength training machine. Angela salvio, a certified personal trainer, recommends putting the baby on the pram and taking a big step forward into the 90 degree lunge position. " Because the weight (baby) is at the front, be sure to tighten your abs "you won't hurt your lower back," she said. Pay attention to the front knee, not over the front toe. " To increase the difficulty, hold the lunge position for a few seconds. Alternate legs until you complete 12 to 16 complete lunges. Credit: half point / iStock / gettyimages
8. When you are walking, stop on a bench in a nearby park and do a group of squats. To make it harder and involve your little brother, personal trainer Angela salvio suggests holding him as you squat down on the bench. Then stand up and repeat. This will strengthen your quadriceps, hamstrings and core. " "When you drive through your heels and stand up, tighten your abs," servio said. If you can't find a bench, look for a chair in the backyard or living room, or sit with your back to the tree. For additional challenges, hold a lowered position for a few seconds before standing and repeating. Like lunges, aim around 12 to 15 groups.
9. As your baby grows, you need more and more strength to hold her. To lift her up again and again as a form of exerciseYour muscles keep up with her growth. Personal trainer Angela salvio suggests lifting the baby from a standing position and lifting her into the air to strengthen your shoulders. To exercise your forearms and triceps, lift your baby when you are lying on your back. " "Keep your abdomen tight to protect your lower back," salvio wrote. Put the baby back to kiss and repeat. "Repeat 12 to 15 times at a time, increasing the frequency if it seems too easy. The contribution of
10. A 2012 study in the International Journal of yoga therapy found that kripalau yoga, a form of yoga that emphasizes meditation and self acceptance, can enhance weight control, mental health and nutritional behavior. Not only did the 37 participants lose weight after a five-day training program, but more than half of them continued to lose weight a year later. Yoga provides a useful way to strengthen, tone and stretch your body while strengthening posture, breathing and relaxation - all important for busy moms. In order to get the best results, you can find a certified teacher for class or personal training. You can also take a nap at home while doing yoga, or find a mother and my class. What do you think of George Rudy / iStock / gettyimages
credit? What's your favorite way to keep fit after pregnancy? Which slide resonated with you? Do you have any questions or suggestions to add? We are glad to hear from you, so please share your thoughts, suggestions and questions in the comments below!
