In this article you will find some information about post pregnancy exercise.
After your delivery, it could take a couple of weeks before you can begin your exercise plan. Start out slowly with light exercises and stretches. The high impact aerobic and anaerobic exercises highlighted in the last steps will need to wait for a couple more months. Listen to your body and gradually increase the workout intensity over the next couple of months. Most importantly, stop immediately should you feel any discomfort or pain.
1.Walking: It is an excellent exercise to get your body used to the thought of exercising again. Consider taking the first 15 to 30 minute walk by yourself or with a friend. This will allow you to listen to your body and determine a baseline for your activity level. Also, plan on a short 10 to 15 minute recover time when you return. Over time, you can increase the length of your walks and begin to jog or run for a little while.
2.Kegel exercises :A Kegel exercise, named after Dr. Arnold Kegel consists of contracting and relaxing the muscles that form part of the pelvic floor (which some people now colloquially call the “Kegel muscles”) . Many women are familiar with this exercise during pregnancy to strengthen the muscle used during labor. By continuing kegel exercises after child birth, you can strengthen the muscles of the bowels, bladder, uterus, and pelvic.
3. Abdominal stretches: After a few weeks, light abdominal stretching can be initiated to get your body back into the right shape following the birth of a child. Three exceptional exercises are: kneeling cat stretch, pelvic curl, and single leg stretch. Initially, keep the range of motion limited so that you do not over stretch the abs muscles. Each time you stretch,work to extend your range of motion and slowly increase the intensity of the exercise. If you feel any discomfort then reduce the intensity of the stretching routine for a couple of days. After a few more days, you can try again to increase the strenuousness of the workout.
4. Pilate and Yoga: The next step in recovering your pre-pregnancy body can be done with Pilate or Yoga exercises. These exercises are excellent at reshaping your core. Exercises cover the absolute fundamental basics needed to re-discover the core muscles that are so abused during pregnancy and delivery by starting with the basics and progressing the reader through more challenging exercise sequences as your abdominal awareness is regained.
5. 15 Minute Short-Burst Workouts: The final step to bringing yourself back to the pre-pregnancy figure is short, high intensity workout the shed the lingering “baby fat.” For the past four to six months, you have been readjusting your lifestyle to the new demands of being a mom and establishing a new family routine.