Now that your babies born, what do your do at home to get back into shape? To make the most of the post natal fitness, set up a routine that you can stick to! Establishing a schedule will help maintain regular workouts that fit into your every day life. Also, try to work out at least three times a week for at least 30-45 minutes each time. If you are determined to lose your weight quickly, then exercise more often. However, never exercise to the point of exhaustion.
If your body is telling you it’s tired, stop exercising immediately. Also, if you have shortness of breath, feel faint or dizzy experience heart palpitations, have an increase in vaginal bleeding, or have trouble walking or seeing, stop exercising and contact your health care provider.
Home Exercising You Don’t Want To Miss
These exercises should be included in your fitness program to help get your stomach flatter, your vaginal muscles tighter, and your body back to its’ youthful state.
Your tummy is probably the area of your body that you want to restore back to its’ pre-pregnant state. Sit-ups done correctly are some of the best exercises for your abdominal muscles and help get them into shape quickly. When you are doing sit-ups, make sure you have a mat underneath you. Keep the small of your back to the floor; the part that arches upwards) in contact with the floor at all times.
To work your upper abdominal muscles, lie on your back with your feet resting comfortably on a chair so that your thighs are positioned 90 degrees to your trunk. Position your hands behind your neck to support it, not pull it up. Then, using your abdominal muscles, lift your head, neck, shoulders, and upper back several inches off the floor. Hold that position while you feel your abdominal muscles working. You don’t need to go all the way up to a sitting position. Then slowly lower your upper body back down while you exhale.
To work your lower abdominal muscles you can do a reverse crunch. Again, start by lying on the floor mat underneath you with your legs bent but this time keep your feet close to your buttocks slightly above the floor. Inhale while you slowly raise your hips and pelvis up towards you so that your buttocks rise up off the floor. Your knees should curl in towards you. Exhale and lower slowly and controlled back down. For both tummy exercises, you should try to do three sets of 10-12 repetitions.
If you have been doing these exercises throughout your pregnancy, keep doing what you’ve been doing. For those women who did not do any Kegel exercises, you will want to start because they help to strengthen the pelvic floor muscles. It is also recommended to do them during pregnancy because they can help MAKE LABOR EASIER. However, there are benefits to having strong pelvic floor muscles even if you’re not pregnant. Kegel muscles can help you with bladder control, and can even help make your orgasms better.
Kegel exercises are incredibly simple and can be done anywhere and at any time. To do them you just need to contract your vaginal muscles as if you were trying to stop the flow of urine. Hold the contraction for a few seconds, then slowly release. Aim to hold the contractions for ten sections. (You might have to work up to this) and try to do 25-50 a day.
Go For A Walk
It is important to get a cardiovascular (heart and Blood Vessels) workout since this will help you burn off fat. One of the best forms of exercise especially for new moms is walking.
Walking is a great way to get fresh air, tone your legs, and improve your overall health. In fact, it’s one of the best exercises around and it doesn’t even require special equipment. All you need is a good pair of walking shoes, fine weather, your dog, and your baby of course. If there are other moms in your neighborhood, you can organize a group to go for regular walks together. This will help you stay motivated as well as make the outing more enjoyable. Walking whether with a group or on your own is easier to fit into your daily schedule as it allows you to take your baby with you.
Yoga Or Aerobics
If walking is not your thing, you can also sign up for some post partum yoga or aerobics classes.
There are many yoga classes that are designed for new moms that you can do with your baby. Many moms enjoy doing a yoga workout at home with their babies. When you stay home, there is no need to worry about your babies’ feeding and sleeping times or go out in bad weather.
Swimming is also an excellent form of cardio exercise; however, swimming is not a weight bearing exercise. While this may have been helpful during your pregnancy, now you need to make sure you tone your muscles by incorporating weights into your workout. Weight bearing exercises are important in strengthening bones which can help in preventing Osteoporosis later in life.
The Many Benefits Of Exercise
Losing your pregnancy weight is not the only benefit to exercising post partum. Just as in your pregnancy, post natal fitness can help ease a host of discomforts just by increasing your circulation. Exercise can also help with any postpartum Depression you might be experiencing.
If you maintain your exercise, you will be providing your children with an excellent example of how to stay healthy. To maximize the benefits of your exercise, try to stick to a well balanced healthy diet. Also remember to drink plenty of water daily, warm up and cool down properly, and never exercise to the point of exhaustion.