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Post Pregnancy Exercises

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.

These five post pregnancy exercises, with increasing intensity, are good steps to recovering your energy and slimming down.

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.

Weight Loss after Pregnancy

If it’s six months since you’ve delivered Junior to the world, you no longer want to look bulky and flabby. However, weight loss after pregnancy is not as cut and dried as it appears.

During pregnancy, and after birth women bodies make considerable adjustments. Broad hormonal changes are common and mood swings are not unusual. But one thing that many women will focus on (sometimes too much) is losing that weight and body fat gained during pregnancy.In order to do that safely and in a way that produces beneficial long-term results, take it slow and steady. Weight reduction and regaining muscle tone after birth takes times.

They also have very expensive consultants, trainers and money to burn on equipment. The average women could eliminate a lot of guilt by not trying to emulate their results. Instead, focus on what’s normal and average for most new moms.

It generally takes up to 6 months for a woman’s body to return to ‘normal’ after giving birth. Normal, here, just means the average metabolic rate and hormonal amounts that were experienced before conception. In some areas, and to some degree, those norms may never return. Motherhood often produces some permanent changes.

Calorie reduction should not be an overriding concern during a period of breast feeding. Apart from the still-required (though somewhat less) additional amount of energy, the added stress of worrying about weight is not something new mothers need. Night feeding and continual round-the-clock care for a year or more is difficult enough without unnecessary, self-imposed psychological burdens.

For the first few months, the focus should be very much on eating a healthy diet. A 2000 calorie diet that includes 50% carbohydrates, 30% proteins, 10% fat with adequate fiber is a good common sense starting point.

Notice the numbers don’t add up to 100%. Every diet should leave some leeway for enjoyment, increase or decrease of the other factors, etc. Going to extremes is the most common mistake most make when considering nutrition.

Moderate exercise is good, but here again the keyword is ‘moderate’. New mothers are busy enough without having to worry about whether they are getting that 5-mile run in every morning. The focus should be on gradually increasing stamina, tone and overall fitness. The goals should be mood-elevation and general health, not looking like a movie star.

After a few months, the program can be stepped up to desired levels in a graded way. The average gain during pregnancy is between 25-35 lbs and during birth about 12-14 of this is lost immediately. The other 12-21 pounds can be shed over 6-8 months without risk. Take it slow and steady and your results will persist over the long term.