Post-Pregnancy Exercises and Workout Tips!
Lose Pregnancy Fat Fast!
It is common to gain alot of weight during pregnancy. However, it becomes really difficult to lose that stubborn weight after the birth. The main reason is it is very difficult to alter the often dramatic physical changes that occurred in the body during the stages if pregnancy. But the good news is, with the correct post pregnancy exercises you can shed a great deal of that stubborn extra flab that develops in the gestation phase. They also make you feel fit and active and if you continue to make these exercises a daily routine, you will continue to feel the effects and benefit long after being a new mum.
When Should You Start to Do Post Pregnancy Exercises?
The most commonly asked question about post pregnancy exercises is when should you begin and when is it safe to start. As there is no hard and fast rule, you should generally listen to what your body is telling you and use your own judgement, you can begin whenever you start feeling fit and fine. However, it is always best to consult your gynecologist or general practitioner before you begin with anything to rule out any possibility of risk, just to be on the safe side. Remember not to over exert yourself and keep things light to moderate, especially when just starting out. Ideally, you can begin after six-weeks of your delivery.
Preparation Before Post Pregnancy Exercises
The first and foremost preparation is getting mentally and emotionally prepared. This is vital if you are to really stick to your workout plan. Until you are fully prepared both mentally and physically do not take up a routine until you feel completely ready. The worst thing you can do is rush things. Also ensure that if you have had a caesarian section you made need to consult with your docter becuase often women who have undergone a C-section will need more time before they start on any exercise. Also make sure that you wear good fitting inner wear and loose cotton clothes while doing post pregnancy exercises - something thats comfortable.
Post Pregnancy Exercises to Try:
1) Pelvic Floor Strengthener
Benefits: Pelvic Floor Strengthener exercise is basically meant to improve your pelvic region circulation. It also helps to keep your vaginal canal in shape.
Exercise: Lie down on the floor on your back. Now bend your knees, keeping your feet on the floor. Try tightening your vaginal muscles as if you are hindering a urinary flow. Hold on for few seconds. Repeat two or three times.
2) Head and Shoulder Raises
Benefits: Head and Shoulder Raises helpto burn stomach fat.
Process: Lie down on your back while keeping your knees bent and supporting the back of your head with your hands. Once you are in a right and stable position, take a deep breath in. Exhale and tighten your abdominal muscles and at the same time lift your head and shoulders off the ground. Go back in original position. Repeat it five times.
3) Pelvic Tilt
Benefits:Pelvic Tilt helps in realigning the body and bringing it back into the right posture.
Process: Lie on your back on an even surface and bend your knees without lifting your legs off the floor. Deeply inhale and let your abdominal muscles expand. Hold for some time. NExhale out while at the same time raising your tailbone towards your navel. Make sure that your hips are on the floor. Now squeeze your butt cheeks for a few second and release after few seconds. Repeat it five times.
When Should You Start to Do Post Pregnancy Exercises?
The most commonly asked question about post pregnancy exercises is when should you begin and when is it safe to start. As there is no hard and fast rule, you should generally listen to what your body is telling you and use your own judgement, you can begin whenever you start feeling fit and fine. However, it is always best to consult your gynecologist or general practitioner before you begin with anything to rule out any possibility of risk, just to be on the safe side. Remember not to over exert yourself and keep things light to moderate, especially when just starting out. Ideally, you can begin after six-weeks of your delivery.
Preparation Before Post Pregnancy Exercises
The first and foremost preparation is getting mentally and emotionally prepared. This is vital if you are to really stick to your workout plan. Until you are fully prepared both mentally and physically do not take up a routine until you feel completely ready. The worst thing you can do is rush things. Also ensure that if you have had a caesarian section you made need to consult with your docter becuase often women who have undergone a C-section will need more time before they start on any exercise. Also make sure that you wear good fitting inner wear and loose cotton clothes while doing post pregnancy exercises - something thats comfortable.
Post Pregnancy Exercises to Try:
1) Pelvic Floor Strengthener
Benefits: Pelvic Floor Strengthener exercise is basically meant to improve your pelvic region circulation. It also helps to keep your vaginal canal in shape.
Exercise: Lie down on the floor on your back. Now bend your knees, keeping your feet on the floor. Try tightening your vaginal muscles as if you are hindering a urinary flow. Hold on for few seconds. Repeat two or three times.
2) Head and Shoulder Raises
Benefits: Head and Shoulder Raises helpto burn stomach fat.
Process: Lie down on your back while keeping your knees bent and supporting the back of your head with your hands. Once you are in a right and stable position, take a deep breath in. Exhale and tighten your abdominal muscles and at the same time lift your head and shoulders off the ground. Go back in original position. Repeat it five times.
3) Pelvic Tilt
Benefits:Pelvic Tilt helps in realigning the body and bringing it back into the right posture.
Process: Lie on your back on an even surface and bend your knees without lifting your legs off the floor. Deeply inhale and let your abdominal muscles expand. Hold for some time. NExhale out while at the same time raising your tailbone towards your navel. Make sure that your hips are on the floor. Now squeeze your butt cheeks for a few second and release after few seconds. Repeat it five times.
Losing Pregnancy Belly Fat : Exercise!
I receive a lot of emails and probably one of the top 5 subjects I receive mail on is losing the pregnancy belly fat.
So here are a few effective exercises to burn that stubborn belly fat fast!
(Also remember, while you are exercising you have to also watch what you eat. Just like any weight loss plan, you can't eat whatever you want and expect the crunches to take care of the belly fat)
Exercise and proper eating work hand and hand. So if you're not prepared to change your diet, then you will struggle to make any progress and get rid of your belly.)
Note: it's important to understand that if you've given birth your abdominal muscles have not only been stretched, but they have also been weakened. Not only will you have to work at getting rid of the fat, you'll have to re-strengthen those muscles so they don't protrude or sag.
1) Abdominal Crunches - These are the most common exercises performed to help firm up that post pregnancy belly.
Anyone can do an abdominal crunch, but many people don't pay attention to the quality of the movement as they do the exercise.
So its important that you stay focused and use the correct technique if you want crunches to be as effective as they can be.
Exercise: Place your hands behind your head or cross them in front of you with your knees bent and feet flat on the floor.
Raise your back off the ground and exhale. Really crunch those abdominal muscles. Lower your back to the floor and inhale.
Breathing deelpy and at the right time helps to train the muscles and the crunch will be more effective.
Perform 2-3 sets of 20-25 repetitions.
You should really feel your abs working by the time you get close to 20..
2) Kegel Exercises - These are convenient because they can be done almost anywhere, anytime. The exercises consist of contracting certain pelvic muscle groups over and over again to firm them up. It's important to note that if you begin contracting the wrong muscles, these exercises won't work for you.
Note: One way to get a feel for using the right muscles is the next time you urinate stop and tighten your muscles to stop your urine for a few seconds. Those are your kegel muscles that you are controlling. Do this a few times to get the feel for them.
Exercise: 1. Tighten your Kegel muscles as tight as you can. Hold them for 10seconds.
2. Slowly release the muscles and relax for a count of 10.
3. Do a set of 10 contractions, three to four times every day.
The good thing about these kinds of exercises is that you can do them almost anywhere.
You could be driving, sitting at work, waiting for a bus, typing on the computer, you name it!
Note: It may take a few months before you start to notice any changes so please be patient.
3) Oblique Exercises - The obliques (often called the love handles) are the muscles located diagonally around your torso.
Exercise: Oblique exercises are very similar to crunch exercises except you raise up and alternate sides. So instead of a basic crunch,
reach your right elbow diagonally toward your left knee and then lower back to the ground. Then do the same with your left elbow and reach it diagonally toward your right knee.
Perform 2-3 sets of 20-25 repetitions.
So here are a few effective exercises to burn that stubborn belly fat fast!
(Also remember, while you are exercising you have to also watch what you eat. Just like any weight loss plan, you can't eat whatever you want and expect the crunches to take care of the belly fat)
Exercise and proper eating work hand and hand. So if you're not prepared to change your diet, then you will struggle to make any progress and get rid of your belly.)
Note: it's important to understand that if you've given birth your abdominal muscles have not only been stretched, but they have also been weakened. Not only will you have to work at getting rid of the fat, you'll have to re-strengthen those muscles so they don't protrude or sag.
1) Abdominal Crunches - These are the most common exercises performed to help firm up that post pregnancy belly.
Anyone can do an abdominal crunch, but many people don't pay attention to the quality of the movement as they do the exercise.
So its important that you stay focused and use the correct technique if you want crunches to be as effective as they can be.
Exercise: Place your hands behind your head or cross them in front of you with your knees bent and feet flat on the floor.
Raise your back off the ground and exhale. Really crunch those abdominal muscles. Lower your back to the floor and inhale.
Breathing deelpy and at the right time helps to train the muscles and the crunch will be more effective.
Perform 2-3 sets of 20-25 repetitions.
You should really feel your abs working by the time you get close to 20..
2) Kegel Exercises - These are convenient because they can be done almost anywhere, anytime. The exercises consist of contracting certain pelvic muscle groups over and over again to firm them up. It's important to note that if you begin contracting the wrong muscles, these exercises won't work for you.
Note: One way to get a feel for using the right muscles is the next time you urinate stop and tighten your muscles to stop your urine for a few seconds. Those are your kegel muscles that you are controlling. Do this a few times to get the feel for them.
Exercise: 1. Tighten your Kegel muscles as tight as you can. Hold them for 10seconds.
2. Slowly release the muscles and relax for a count of 10.
3. Do a set of 10 contractions, three to four times every day.
The good thing about these kinds of exercises is that you can do them almost anywhere.
You could be driving, sitting at work, waiting for a bus, typing on the computer, you name it!
Note: It may take a few months before you start to notice any changes so please be patient.
3) Oblique Exercises - The obliques (often called the love handles) are the muscles located diagonally around your torso.
Exercise: Oblique exercises are very similar to crunch exercises except you raise up and alternate sides. So instead of a basic crunch,
reach your right elbow diagonally toward your left knee and then lower back to the ground. Then do the same with your left elbow and reach it diagonally toward your right knee.
Perform 2-3 sets of 20-25 repetitions.
Getting Back in Shape After Having a Baby
Many people were astounded when Kate Hudson lost 60 pounds in the few short months after having her son. By most people's standards, this was exceptionally fast. By Hollywood standards, this was normal. If you've ever wondered why the Hollywood stars manage to lose their baby weight so quickly, it's because they exercised before and during their pregnancies. Plus, they're pretty conscious about what they eat.
Nine months is a long time and your body has gone through so many big changes in that time. Changes that you may not be so happy about. Now that your baby is born, you find yourself with a mushy tummy, a few extra pounds and a whole bunch of new stretch marks.
Where did your pre-pregnancy body go? Will you ever get it back?
Exercise can help you regain your shape, although it won't do much for your stretch marks.
But how soon can you start working out after delivering a baby?
What are the best postpartum exercises?
Most importantly, how long will it take to get your pre-pregnancy body back?
Note : One of the main factors in determining how soon you can regain your shape postpartum is how healthy you were during your pregnancy.
5 Tips To Losing Weight After Pregnancy
1) It's All About Exercise
For regular people who have to deal with families and a job, or the responsibilities of being a stay at home mum with new children, postpartum weight loss may not be so easy. While you might not have enjoyed dragging yourself to the gym throughout your pregnancy, you'll be happy that you did once you start trying to exercise after the pregnancy.
If you were fit during your pregnancy, you should start to see results sooner with your postnatal exercises. However, getting your body back to "normal" can take anywhere from three months (that would be the Hollywood stars) to nine months (that would be pretty much everyone else). For that in-between-time, you may want to use a support girdle to help your body heal and give the appearance of a flatter tummy.
2) When Can I Start Exercising?
So, when should you start working out again? Generally, it is recommended that women wait about six weeks to start exercising after they have given birth; eight weeks if they have had a c. However, some women can start exercising before this. Listen to your body and wait until you feel ready. When you decide to start an exercise program, discuss it with your health care provider first.
3) Start Stretching Right Away
If you had a normal, uncomplicated birth you can start doing little exercises as early as the day after you give birth. But these should be very simple, non-stressful exercises like leg stretches. You should also continue with your Kegal exercises to strengthen you pelvic floor muscles. If you've had a cesarean its best to wait until you've stopped bleeding and your health care provider has given you the green light before you start doing any form of postnatal exercises.
4) Advice For Breastfeeding Moms
If you are breastfeeding, there are a few things you should keep in mind when you're exercising. First, make sure your breasts are well supported when you exercise. Some women may find that they need to wear two bras just to feel properly supported. Also, try to breastfeed your baby before you exercise. This will help you feel more comfortable since your breasts won't feel full.
Plus, some studies have found that some babies who are fed post-workout can be fussier because their mother's milk tastes sour due to an increase in the level of lactic acid in the milk. If you can't feed your baby before the workout, then consider pumping your milk into a bottle. This will help to make your breasts feel less full as well as make your baby happy with the pre-exercise milk. Also, try to keep your breasts dry and clean, which will help prevent your breast ducts from getting clogged and possibly infected.
5) Stick to a Routine
To make the most of your postnatal fitness, try to set up a routine that you can stick to. Establishing a schedule will help maintain regular workouts that fit into your everyday life. Also, try to workout at least three times a week for at least 30 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 feel faint or dizzy, have shortness of breath, experience heart palpitations, have an increase in vaginal bleeding or have troubles walking or seeing, stop exercising and contact your health care provider.
5 Exercises You Can Try:
Here are some exercises that you should be sure to include in your fitness program to help get your stomach flatter, your vaginal muscles tighter and your body back to its old self.
1) Stomach Exercises - your tummy is probably the area of your body that you are most worried about getting back to its pre-pregnancy shape. Sit-ups are the best exercise for your abdominals to get them into shape quickly. When you are doing sit-ups, make sure you have a mat underneath you. Also, keep the small of your back (the part that arches) in contact with the floor at all times.
To work your upper abdominal muscles, lie on your back with your knees bent and your feet on the floor. You could also put your feet on a chair so that your legs are at a 90-degree angle. Place your hands behind your head. Slowly, inhale and lift your head and shoulders up, off the ground while you contract your abdominal muscles. Lift until you feel your 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 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 back down. For both tummy exercises, you should try to do two to three sets of 10 to 12 repetitions.
2) Kegel Exercises - if you have been doing these exercises throughout your pregnancy, then 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 recommended to do them during pregnancy because it can help make labor easier.
However, there are benefits to having strong pelvic floor muscles even if you're not pregnant. Kegel exercises can help you with bladder control and can even help make your orgasms better. Plus Kegel exercises are incredibly simple and can be done anywhere, anytime. 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 contraction for 10 seconds (you might have to work up to this) and try to do about 25 a day.
3) Go For A Walk - it is important to get a cardiovascular workout since this will help you burn off the baby fat. One of the best forms of exercise, especially for new moms is walking. Walking is a great way to get some fresh air, tone your legs and improve your over-all 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 shoes, fine weather and your baby, of course!
If there are other new moms in your neighborhood, you could organize a group to go for regular walks together. This will help to keep you motivated as well as make the outing more enjoyable. Plus 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.
4) Try 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 from home with their babies - when you stay home, there is no need to worry about your baby's feeding and sleeping times or going out in bad weather. See Recommended Products below.
5) Swimming - an excellent form of cardio exercise. However, swimming is not a weight bearing exercise. While this was 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 prevent osteoporosis later on.
Nine months is a long time and your body has gone through so many big changes in that time. Changes that you may not be so happy about. Now that your baby is born, you find yourself with a mushy tummy, a few extra pounds and a whole bunch of new stretch marks.
Where did your pre-pregnancy body go? Will you ever get it back?
Exercise can help you regain your shape, although it won't do much for your stretch marks.
But how soon can you start working out after delivering a baby?
What are the best postpartum exercises?
Most importantly, how long will it take to get your pre-pregnancy body back?
Note : One of the main factors in determining how soon you can regain your shape postpartum is how healthy you were during your pregnancy.
5 Tips To Losing Weight After Pregnancy
1) It's All About Exercise
For regular people who have to deal with families and a job, or the responsibilities of being a stay at home mum with new children, postpartum weight loss may not be so easy. While you might not have enjoyed dragging yourself to the gym throughout your pregnancy, you'll be happy that you did once you start trying to exercise after the pregnancy.
If you were fit during your pregnancy, you should start to see results sooner with your postnatal exercises. However, getting your body back to "normal" can take anywhere from three months (that would be the Hollywood stars) to nine months (that would be pretty much everyone else). For that in-between-time, you may want to use a support girdle to help your body heal and give the appearance of a flatter tummy.
2) When Can I Start Exercising?
So, when should you start working out again? Generally, it is recommended that women wait about six weeks to start exercising after they have given birth; eight weeks if they have had a c. However, some women can start exercising before this. Listen to your body and wait until you feel ready. When you decide to start an exercise program, discuss it with your health care provider first.
3) Start Stretching Right Away
If you had a normal, uncomplicated birth you can start doing little exercises as early as the day after you give birth. But these should be very simple, non-stressful exercises like leg stretches. You should also continue with your Kegal exercises to strengthen you pelvic floor muscles. If you've had a cesarean its best to wait until you've stopped bleeding and your health care provider has given you the green light before you start doing any form of postnatal exercises.
4) Advice For Breastfeeding Moms
If you are breastfeeding, there are a few things you should keep in mind when you're exercising. First, make sure your breasts are well supported when you exercise. Some women may find that they need to wear two bras just to feel properly supported. Also, try to breastfeed your baby before you exercise. This will help you feel more comfortable since your breasts won't feel full.
Plus, some studies have found that some babies who are fed post-workout can be fussier because their mother's milk tastes sour due to an increase in the level of lactic acid in the milk. If you can't feed your baby before the workout, then consider pumping your milk into a bottle. This will help to make your breasts feel less full as well as make your baby happy with the pre-exercise milk. Also, try to keep your breasts dry and clean, which will help prevent your breast ducts from getting clogged and possibly infected.
5) Stick to a Routine
To make the most of your postnatal fitness, try to set up a routine that you can stick to. Establishing a schedule will help maintain regular workouts that fit into your everyday life. Also, try to workout at least three times a week for at least 30 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 feel faint or dizzy, have shortness of breath, experience heart palpitations, have an increase in vaginal bleeding or have troubles walking or seeing, stop exercising and contact your health care provider.
5 Exercises You Can Try:
Here are some exercises that you should be sure to include in your fitness program to help get your stomach flatter, your vaginal muscles tighter and your body back to its old self.
1) Stomach Exercises - your tummy is probably the area of your body that you are most worried about getting back to its pre-pregnancy shape. Sit-ups are the best exercise for your abdominals to get them into shape quickly. When you are doing sit-ups, make sure you have a mat underneath you. Also, keep the small of your back (the part that arches) in contact with the floor at all times.
To work your upper abdominal muscles, lie on your back with your knees bent and your feet on the floor. You could also put your feet on a chair so that your legs are at a 90-degree angle. Place your hands behind your head. Slowly, inhale and lift your head and shoulders up, off the ground while you contract your abdominal muscles. Lift until you feel your 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 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 back down. For both tummy exercises, you should try to do two to three sets of 10 to 12 repetitions.
2) Kegel Exercises - if you have been doing these exercises throughout your pregnancy, then 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 recommended to do them during pregnancy because it can help make labor easier.
However, there are benefits to having strong pelvic floor muscles even if you're not pregnant. Kegel exercises can help you with bladder control and can even help make your orgasms better. Plus Kegel exercises are incredibly simple and can be done anywhere, anytime. 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 contraction for 10 seconds (you might have to work up to this) and try to do about 25 a day.
3) Go For A Walk - it is important to get a cardiovascular workout since this will help you burn off the baby fat. One of the best forms of exercise, especially for new moms is walking. Walking is a great way to get some fresh air, tone your legs and improve your over-all 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 shoes, fine weather and your baby, of course!
If there are other new moms in your neighborhood, you could organize a group to go for regular walks together. This will help to keep you motivated as well as make the outing more enjoyable. Plus 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.
4) Try 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 from home with their babies - when you stay home, there is no need to worry about your baby's feeding and sleeping times or going out in bad weather. See Recommended Products below.
5) Swimming - an excellent form of cardio exercise. However, swimming is not a weight bearing exercise. While this was 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 prevent osteoporosis later on.