A woman experiences several changes post pregnancy, both physical and psychological. Post pregnancy exercises are a means to deal with these changes. They help in faster healing and recovery, in increasing metabolism to help reduce weight and improve fitness, in reducing stress levels and dealing with postnatal depression and in boosting energy levels to execute the new role of a mother efficiently.
When can you start exercising again?
It is depends on individual factors and therefore it is important to consult your doctor before starting any post pregnancy exercises. However, in general you can start exercising after 6 weeks of your delivery.
Which exercises can you start with?
Kegel exercise is very effective in strengthening the pelvic floor muscles and you can even start them after 24 hours of a normal delivery. It involves squeezing the vaginal muscles as if you are trying to control yourself from urinating.
Pelvic Rock is done lying on the back with knees bent and feet flat on the ground. Take a breath and rock your pelvis so that the lower back touches the ground. Then move the pelvis again to raise your lower back off the ground.
Leg Slide is done in the same position as above. Slip your hands under your lower back, palms on the ground. Exhale; slide your legs gently forward so the knees touch the ground. Inhale; slide your legs back to the starting position.
Head and Shoulder raise is also down lying on the back with knees bent. Keep your hands behind your head. Inhale and then exhaling lift your head and shoulders off the ground. Keep your abdominal muscles tight and your lower back pressed to the ground. Slowly lower yourself back.
Walking is a greatcardio workout that will help tone your legs and improve your over-all health.
Yoga is a good workout that you can practice staying at home, without worrying about leaving your baby in someone’s care.
You should take care of certain things while doing these post pregnancy exercises. Always wear a good supporting bra, breast-feeding moms should try and exercise after feeding their baby so their breasts don’t feel full, don’t overdo the exercises and keep yourself hydrated.
