Tighten Up After Baby
Going through a pregnancy and bringing a child into this world can be one of the most life-altering events you'll ever experience. While exercise maybe the last thing on your mind while nurturing your infant, it is extremely beneficial to be conscious of it and incorporate it into your daily routine. Exercise after pregnancy will help reduce the stress and anxiety of caring for a newborn, give you more energy, and get those muscles toned back up. While you don't need to jump on the treadmill immediately after birth, you should be thinking about starting or maintaining a fitness routine by the time the baby is a few months old, if not sooner. Exercising doesn’t have to be expensive either. There are a number of exercises that will target the areas typically affected by pregnancy- and on a budget!
Kegels
If you had a natural birth, Kegel exercises are invaluable to getting your inner "parts" tightened back up to allow increased bladder control. Kegels are easy to do and virtually undetectable, so you can actually do them while out and about. Just squeeze your pelvic floor muscles as if you are trying to stop urine flow. Hold for three seconds or longer, release and repeat. Try to squeeze them in several times a day.
Kegels
If you had a natural birth, Kegel exercises are invaluable to getting your inner "parts" tightened back up to allow increased bladder control. Kegels are easy to do and virtually undetectable, so you can actually do them while out and about. Just squeeze your pelvic floor muscles as if you are trying to stop urine flow. Hold for three seconds or longer, release and repeat. Try to squeeze them in several times a day.
Before starting exercises more intense than kegels, stretching, or walking, consider consulting your doctor. Your doctor can provide the best recommendations and advice for you when it comes to post-partum exercises. I had a great relationship with my doctor during my whole term; he was involved in helping me make optional decisions for my birthing plan, like pain medications, breastfeeding, cord blood banking, and immunizations, then was also great about helping me plan out a post-delivery diet and exercise plan.
Abdominal Strengtheners
Abdominal exercises are the best way to tighten up your unfit tummy. Pelvic tilts are a gentle way to work up to doing crunches or sit-ups. I’ve always been one to hate doing ab workouts, but love the results of them. Pelvic tilts are a great way to start back into ab workouts, but also a great one to continue when you work up to doing more vigorous exercises. Perform pelvic tilts by lying on your back with your knees bent. Inhale and tighten you stomach and bottom muscles while tilting your pelvis up and inward, keeping your lower back on the floor. Hold for five counts, then release as you exhale.
As your abs gain strength, you can progress to a crunch, which begins in the same position as a pelvic tilt. Place the hands behind the head or neck, elbows straight out. Be careful not to pull on your neck with your arms. Inhale as you slowly lift your shoulders a few inches off the floor, tightening your abs. Slowly release as you exhale. You can do crunches slow and controlled, or you can stay in the lifted position and pulse up toward the knees for 10 quick counts, then release. You can also work the oblique muscle by lifting one elbow toward the opposite knee, engaging the side abdominal muscles.
Thigh Strengtheners
Squats are an ideal exercise for new moms for a couple of reasons. First, they require no equipment so you can do them while chatting on the phone in your kitchen, or anywhere else. Second, you can do them while spending quality time with your newborn by placing the baby in a front carrier. Babies are often soothed by the up and down motion, and they love to be close to mommy. The next time your baby is fussy, or you are feeling like you need to blow off some steam, try a couple of squats.
To perform a squat, place your feet about shoulder-width apart, toes pointing forward. Lower the bottom half of your body down and back, like you are about to sit in a chair. Squeeze your bottom and thigh muscles as you lift back up to a standing position. You can work different muscles by placing the feet a little wider apart and pointing the toes out, away from the body. Lower down into a squat, squeeze those inner thighs and lift up to standing.
Abdominal Strengtheners
Abdominal exercises are the best way to tighten up your unfit tummy. Pelvic tilts are a gentle way to work up to doing crunches or sit-ups. I’ve always been one to hate doing ab workouts, but love the results of them. Pelvic tilts are a great way to start back into ab workouts, but also a great one to continue when you work up to doing more vigorous exercises. Perform pelvic tilts by lying on your back with your knees bent. Inhale and tighten you stomach and bottom muscles while tilting your pelvis up and inward, keeping your lower back on the floor. Hold for five counts, then release as you exhale.
As your abs gain strength, you can progress to a crunch, which begins in the same position as a pelvic tilt. Place the hands behind the head or neck, elbows straight out. Be careful not to pull on your neck with your arms. Inhale as you slowly lift your shoulders a few inches off the floor, tightening your abs. Slowly release as you exhale. You can do crunches slow and controlled, or you can stay in the lifted position and pulse up toward the knees for 10 quick counts, then release. You can also work the oblique muscle by lifting one elbow toward the opposite knee, engaging the side abdominal muscles.
Thigh Strengtheners
Squats are an ideal exercise for new moms for a couple of reasons. First, they require no equipment so you can do them while chatting on the phone in your kitchen, or anywhere else. Second, you can do them while spending quality time with your newborn by placing the baby in a front carrier. Babies are often soothed by the up and down motion, and they love to be close to mommy. The next time your baby is fussy, or you are feeling like you need to blow off some steam, try a couple of squats.
To perform a squat, place your feet about shoulder-width apart, toes pointing forward. Lower the bottom half of your body down and back, like you are about to sit in a chair. Squeeze your bottom and thigh muscles as you lift back up to a standing position. You can work different muscles by placing the feet a little wider apart and pointing the toes out, away from the body. Lower down into a squat, squeeze those inner thighs and lift up to standing.
With these exercises helping you work back into better shape, you will soon be feeling more energized and ready to move on to more strenuous workouts. You will be slimmed down and back to your pre-pregnancy weight before you know it and feeling healthy for yourself and your baby.
“Katie Moore has written and submitted this article. Katie is an active blogger who discusses the topics of, motherhood, children, fitness, health and all other things Mommy. She enjoys writing, blogging, and meeting new people! To connect with Katie contact her via her blog, Moore From Katie or her twitter, @moorekm26.”
Nice healthy information you have shared for new mom to be fitness. Thanks for your great healthy support.
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