After pregnancy workout

Along with joys and surprises, pregnancy brings some woes also. Weight gain is one such woe. Those extra kilos that refuse to go away often become a prime concern for most new moms. Getting back into shape becomes all the more difficult with a baby to look after. What you need is an after pregnancy workout schedule to reduce those extra kilos and regain your previous shape.

When can you start your post pregnancy workout plan?

Normally you may have to wait 6 weeks to start with after pregnancy workouts. But if you had a caesarean delivery then your doctor may ask you to wait a couple of weeks more before starting with vigorous workouts. But it depends on your body. So listen to it and start planning for workouts.

How after pregnancy workout benefits you?

After pregnancy workouts not only help in reducing weight but they have some other benefits also.

• After pregnancy workouts help in improving blood circulation and ease out a lot of discomforts that arise during post pregnancy.
• Weight bearing exercises strengthen the bones which help in fighting osteoporosis.
• Many new mothers experience after pregnancy depressions. Workouts are the best to fight such depression.
• A well structured workout plan will help you to regain your fitness and boost your energy level. You can enjoy your motherhood better with such increased energy levels.
  

  How to start after pregnancy workout?

Things to remember

But you should remember a few things before starting on a workout schedule. First of all always remember that your body has gone through tremendous changes and it will take some time to get back into old shape. Consult your doctor for advice.

• Do not rush to lose weight as the body needs time to heal. Give your body the recovery time it requires and then start with workout plans. If you hurry you may harm yourself in the long run.
• Those who are breastfeeding their babies should keep certain things in mind. Always wear a supportive bra while exercising. Do not feed the baby just after workouts as the milk may taste sour due to increased amount of lactic acid in the milk.
• Always maintain a routine for the after pregnancy workouts. This will help you to stick to it and also lose weight effectively.
• You should workout thrice a week for at least 30 minutes each day. You can increase the frequency to lose weight quickly but never exhaust yourself.
• Do not overlook your diet. A new mother who breastfeeds her baby cannot go for dieting. But you can eat healthy and curb junk food to lose weight faster.

How to start after pregnancy workout?

Within the first couple of weeks after birth you can start with some mild forms of workouts which will allow your body to cope with workouts and also give your relief from the stress of being a new mother.

Kegel exercises are a great way to start workouts. They involve contracting muscles of the vaginal wall. They strengthen the weak pelvic muscles and improve bladder control.

You can try simple stretches to reduce weight and increase flexibility. Start with leg stretches which are non-stressful.

Walking can do wonders to prepare your body for more forceful exercises later on. Cardiovascular exercises help in burning the baby fat and walking is the simplest of them. It will tone up your legs. You can take short walks to get plenty of fresh air and enjoy outdoors. Carrying your baby along will make these walks more enjoyable.

Basic Pilates exercises can be done also to strengthen the muscles and increase flexibility.

Some exercises

The tummy is perhaps the area which worries you most. Try doing sit-ups to get your abdominal muscles back in shape.

1. Lie on your back on a mat. Keep your knees bent and your feet on the floor. Keep your hands behind the head. Now lift your head and shoulders, inhaling slowly while contracting the abdominal muscles. Go back to resting position while exhaling.
2. For lower abdominal muscles, start in the same position but with your feet slightly above the ground, close to your buttocks. While inhaling, slowly raise your hips. Your buttocks should rise off the ground and your knees should curl in. while exhaling gently come down.
3. You can include yoga or aerobics in your after pregnancy workout plans also. You can either enroll in a yoga class and attend it with your baby or do it at home. Yoga is an excellent form of exercise which not only increases flexibility and tones up the body but de-stresses it also. Aerobics is also good for new moms.

Be gentle with yourself as you start with after pregnancy workout plans. Follow your doctor’s instructions and eat a healthy diet. Sometimes it may be difficult to stick to your after pregnancy workout plans as you adjust yourself in your new life. But do not give up. Give your best and focus on your child and yourself.