Life After Pregnancy: Postpartum Exercises To Get You Fit

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October 16, 2017

Life After Pregnancy: Postpartum Exercises To Get You Fit

Being a new mother is a full-time job—and a tiring one at that. If you recently had a baby, getting back into shape may seem a little overwhelming. But it is possible. “And your efforts can lead to a host of benefits, from boosting your energy and warding off postpartum depression to helping you fit back into those pre-maternity clothes,” says, Dr. Nisha Abraham, Holy Redeemer Women’s Care of Montgomery County OB/GYN.

Taking It Slow

Although the tabloids are full of celebrities who snap back to their prebaby bodies in no time, that isn’t normal. You should take small steps that can gradually add up to weight loss. In addition to eating healthy foods and getting as much sleep as possible, exercise can help.

Ask your doctor when it’s safe to start exercising. Once you get the green light, focus on both cardiovascular exercise and strength training. “But remember, your body went through many changes during pregnancy,” says Source. “Don’t just jump into your old routine.”

Easy Cardiovascular Exercise

Brisk walking is a simple way to get moving while caring for your bundle of joy. Load up the stroller and set off around the neighborhood. Try to increase your pace and distance, working up to 30 minutes a day. Or consider joining a postpartum exercise class. Many gyms offer child care, and the group setting is a great way to socialize.

Targeted Strength Training

It’s likely that your posture changed during pregnancy—pulled forward by your growing uterus. And your abdominal muscles may have weakened. Strengthen your back and core muscles with these exercises:

  • Superman. Lie on your stomach with your arms and legs extended. Engage your abdominal muscles, squeeze your glutes, and lift your arms and legs toward the ceiling. Hold for five seconds.
  • Hip bridge. Lie on your back with your legs bent and knees hip-width apart. Engage your abdominal muscles and raise your glutes off the floor. For added benefit, slide one leg out while keeping your hips up. Then bring it back in and switch sides.
  • Plank. Lie on your stomach with your elbows close to your sides. Place your palms down and face your fingers forward. Engage your abdominal muscles and lift your torso and thighs off the floor, keeping your body rigid. Hold for five seconds or more.
Related Taxonomy
  - Maternity
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