How to be healthy and fit after giving birth
Exercising for health and fitnessafter pregnancy may be the last thing on your mind because of the new responsibilities which come with the baby. However, for mothers who have just given birth, exercises are very important. There are things which you will do differently though, depending on your health during pregnancy or before. Here are some of the safest ways to work out and the benefits that come with it.
Enrolling for postpartum exercise classes is a good idea because you will be exercising under the strict supervision of a professional trainer. However, this can be expensive and time can be an issue too. You can conduct your own health and fitness training from the comfort of your home instead and save on expenses. Before starting on an exercise programme, though, you should obtain permission and advice from your doctor.
The idea is to start slow and build your strength as you go on. During the first days after giving birth, you should not be doing strenuous exercises such as jogging or running. You should also avoid exercises which involve a lot of waist movement. Such exercises may put pressure on your incision ta birth or cause vaginal bleeding and other internal injuries. Exercises such as taking a half an hour’s walk would suffice to keep you in good health and fitness. You can also go for a lap in your swimming pool if you have one. These two exercises are fun to do and they work out many body parts at the same time.
Bridge exercises are also good for those mothers who want to realise good health and fitnessafter birth. This type of exercises can be done by lying flat on your back and aligning your raised thighs with the knees. You should tighten your abdominal muscles and hold your breath and repeat the same several times. Bridge exercises are good for strengthening core muscles. If you feel any pain or experience any bleeding when doing bridge exercises, you should stop and consult your doctor.
Another suitable workout activity is the pelvic tilt. This exercise is done by tightening and relaxing the pelvic and abdominal muscles. Lie down on your back with the knees bent and then bend the pelvic slightly up and hold it in the same position for about ten seconds. Repeating the exercise five times or more can help strengthen your abdominal and pelvic muscles.
For toning the pelvic floor muscles, you can do Kegel exercises. If you experience bladder leaks, or you feel your vagina is loose, these exercises can correct the problem. They can be done by tightening the muscles which control urination and relaxing them after ten seconds or so. Kegel exercises can be done anytime of the day.
Exercising can be difficult especially if you have to take care of you baby. However, you can slate time for your fitness exercises and even involve your child in the routine. Exercising after birth also requires dedication and motivation in order to achieve maximum health and fitness.
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