Post pregnancy Exercise for Beginners: Muscle moves

Six weeks after giving birth, most of the changes that occur in a woman’s body during pregnancy return to normal. But you have to work towards getting rid of the pregnancy weight, which is centered around the belly, hips and thighs. Here are a few tips for your post pregnancy exercise routine.

If you had a Caesarean, difficult birth or complications, it may take a little longer to feel ready to start exercising. If you did not workout during pregnancy, start with easy exercises and slowly build up to the harder ones.

Walking

Walking is one of the best and simplest ways to begin with your fitness routine post-pregnancy. This is mainly because it is a full body workout and targets your cardio-vascular system too. Begin with an easy stroll and gradually work your tempo up.

Deep Belly Breathing With Abdominal Contraction

This exercise is so easy you can do it an hour after giving birth. It helps relax the muscles, and it starts the process of strengthening and toning your abs and belly.

1. Sit upright and breathe deeply, drawing air from the diaphragm upward.
2. Contract and hold your abs tight while inhaling. Relax while exhaling.

Gradually increase the amount of time you can contract and hold your abs. You can do this as many times a day as you can.

Kegels Exercise

This exercise will help you tone bladder muscles and help reduce risks of incontinence associated with childbirth. The more kegels you do, and the longer you hold them, the better control you will have over those leaks caused by sneezing, laughing or picking up your baby. Your goal is to contract and hold the muscles that control the flow of urine.

You can do this exercise sitting down or standing. Hold your pubic muscle tight as though you want to pass urine but you are holding it. Hold for 3 to 5 seconds and relax. You can do this exercises as many times a day as you can.

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Written by Roshini Gilbert

After a diligent workout plan helped her lose 30kg of post-pregnancy weight, chartered accountant Roshini Gilbert was inspired enough to go from tallying numbers to training others. A freelance personal trainer today, Roshini has been certified by the American Council on Exercises (ACE) for functional fitness and specialises in post-natal weight loss, exercises for low back pain, arthritis and osteoporosis. She also has REHAB Trainer certification from Australia for rehabilitative exercises and has trained with reputed sports physiotherapist Ulrik Larsen in corrective exercises and injury management. In HealthifyMe, Roshini has found a collaborator with a common cause – making people fit to live life to the fullest. Her assessment of how fit you are is based on three broad guidelines — stamina, body age (a person who looks way older than his age can’t be deemed healthy) and lifestyle (beware, those with bad eating habits and sedentary behaviour). Prepare yourself mentally first and then your body will follow, she says, of the opinion that if you want to change something about yourself then you need to challenge yourself to do it. Are you up for it?