Post pregnancy exercises
June 19, 2008
For exercises during pregnancy, one must follow the rule of slow and steady exercises. Post pregnancy exercises can help you get into shape and also they help in reducing stretch marks. One should start post pregnancy exercises when you feel capable of physical exertion again. Pelvic floor strengthening exercises are perfect for increasing strength and circulation in the pelvic region; they are good for keep vaginal canal in shape. The best way to do pelvic floor exercises is to lie on your back with feet flat on the floor. One should tighten the muscles of vagina as if you are trying to interrupt the flow urine while going to bathroom. Hold till a count of ten and then release the vaginal muscles.
Head and shoulder raises are the best type of post pregnancy exercises. It can be done by lying on your back with knees bent and your hands behind your head. Take a breath as you exhale and tighten the abdominal muscles, flatten your back against the floor, and start rising your head and shoulders off the ground. Repeat this sequence at least eight to ten times.
Pelvic tilt is a very good exercise for pregnant women, it can be done by lying on your back with your knees bent and feet flat on floor, inhale and allow your abdomen to expand. Exhale and lift your tailbone towards your naval, keeping your hips on the floor. This sequence should also be repeated atleast eight to ten times.
Special care must be taken for women who are breastfeeding. One must make sure that breasts are well supported during exercise. Also try to breast feed your baby before exercise. Also one must stick to the routine of regular exercise; skipping exercises will not give desirable results. One must try to work out atleast three to four times a week for atleast 30 minutes.
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