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How to get back in Shape after Pregnancy

Hey congratulations! You have given birth to a cute little baby. The last nine months pregnant was a time of change, a new life and expansion. The change has been emotionally, mentally and spiritually. Apart from this, there have been amazing changes in its physical structure during pregnancy. As soon as pregnancy ends, most of you must be desperate to return to pre-pregnancy size.

However, as the pregnancy gets, no more pampering and there is more freedom to fall in choosing food. During pregnancy, I longed for the strange food and that too many of them. It took about 40 weeks to win this great amount of weight so of course, you understand that weight loss is something that should not rush to. Always remember that you have done a wonderful job of growing a baby and your body now needs some time to recover from the process.

Getting back in shape after pregnancy is the desire of every woman. The desire becomes desperation when they happen to see their favorite celebrities as slim and fit just a few days after pregnancy. When you see these celebrities who get a perfect shape-model at any time, it is assumed that get in treadmill just after the birth of her baby. Many new mothers desperate to opt for weight loss surgery as an option to get back in shape. Therefore, often they go through the tummy tuck and return to form.

However, he said only that, be realistic! There are several less drastic and more healthy ways to get back in shape after pregnancy. These forms will not only help to reduce weight but also keep you with enough energy to spend your sleepless nights.

Why should not rush to any weight loss regimen right after pregnancy?

  • During pregnancy, a hormone called relaxin is released to soften the ligaments and muscles to improve easy delivery. The effects of hormones lasts for about five months, even after the baby is born which means that the ligaments and muscles are tend to injuries in case of any physical effort.
  • The pregnancy was a moment of fatigue and tiredness after pregnancy, but their lives become more stressful because of the birth, breastfeeding, sleepless nights, baby care and responsibilities, and many other things. Therefore, it is not the time to get involved in any strenuous exercise. Just do some regular and smooth to increase your energy levels exercise.
  • Your abdominal muscles become very weak due to the pressure exerted by the baby growing in connective tissues. It takes about 5-6 months to realign, better not indulge in intense abdominal workouts.

The exercise to be fit after delivery

If you are quite concerned and willing to start returning to the form, you must wait at least six weeks after childbirth ( if vaginal) and for 10 weeks (if C-section) to start any program. However, even before doing that you should consult your doctor to determine if everything is safe and it get a green signal.

Keep one thing in mind before heading to any suggestions or ideas, you should not overdo anything and have to take good care of yourself and your body is still recovering.

First, you should know that burning body fat needs that allows you to increase your heart rate, give encouragement and little sweaty at least two or three times a week. However, do not enjoy any high impact activity to do so. For any high impact exercise, you should wait at least six to nine months when your body has almost recovered from labor and delivery.

Brisk walking: It is difficult to think of any exercise when sleep deprived and overwhelmed by the responsibilities of caring for the baby. However, you can start with walking as this can fit well into your daily routine. You can start slow and get 20-30 minutes of cardio 3-4 times a week. Experts also say that carrying your baby in stroller for 1-2 miles in 30 minutes walking also means good. Walk tall, with your shoulders relaxed, elbows and wrists. Lengthen your steps so that your legs and buttocks can have some training.

Breastfeeding: When breastfeeding, are advised to take other additional 500 calories in a day. Since, breastfeeding around 600-800 calories burned in a day; you will lose some weight to sit comfortably and feed your baby.

There have been cases when some lucky women lose their baby weight through breastfeeding only without requiring any exercise. However, care must be taken when decreasing breastfeeding because you will have to adjust their diet accordingly as your calorie needs otherwise fall start gaining weight again.

Pilates / Yoga: The combination of Pilates and yoga exercise work for you in reducing belly as they work to improve strength and flexibility. However, some of the movements are very intense and should only practice them before the instructor.

Swimming: This is the safest and perfect for weight reduction exercise. They are not minimal chance of injury and will not have to do anything for the exercise heart rate as they work on that too. Swimming works for all body muscles and does not focus on particular areas.

postnatal exercise classes: If you find it difficult to follow any exercise regimen on their own, can join any post-natal regime for the same exercise. Seeing and doing exercise with new mothers will motivate and also enjoy exercising. However, make sure that you join post-natal program as just another normal program may have a little too hard and intense training. Be sure to check the credentials of classes before joining.

Weightlifting: Weight training has much significant time in accelerating metabolism. However, it is not necessary to hit a gym and pick up the weights there. Your baby can help you in this. Keep your baby to the breast and make the lungs; also you can do the same while pushing the stroller while walking. Try holding the baby above your chest while lying on the back and push it up several times. Thus along with doing some exercise, you can have some fun time with your baby.

Some tips belly-busting indirect

  • not be deprived of sleep : It is normal for new mothers to be deprived of sleep, as they had to wake up at night to breastfeed or to handle the baby that are tend to be awake at night. Try to get afternoon naps so you can get enough sleep. It is deprived of sleep means that yearns for sugar and you will be less active to enjoy any exercise.
  • say no to sweets appetizers: Being a new mom means you will join some groups baby and will visit often. There will be round sweet snack for you. Develop a habit of saying that no educated with all the actions they are doing is not good for your body.
  • Be active : Baby care makes tired and exhausted and therefore, whenever the time, they tend to sit for long hours is obtained. But try to get some exercise between the baby and take naps.
  • Eating healthy and wise : Now, your pregnancy is over so there should be no will. And if any, try turning it off by eating something healthy and nutritious. This will serve two purposes. First, it will save you from eating any unhealthy or fatty and secondly, that will benefit your baby if you are breastfeeding.

Precautions taken to be in shape after childbirth

  • Click any exercise only after the post-natal check and when the signal green light from your doctor arrives.
  • Used with a good pair of trainers that fits properly. You can have a larger size of the feet to a new pair if older do not fit at all.
  • Do not forget to wear a sports bra as your breasts are heavy when breastfeeding. Try feeding your baby beforehand to avoid discomfort. You can also use breast pads to prevent any leakage into his shirt.
  • not weigh yourself every day as weight loss after pregnancy is a slow process. Try to repeat the activity each week or even after 15 days.
  • Always carry a water bottle with you so you can stay well hydrated. Even if you have leaky bladder problems should not stop drinking.
  • It would be better if you exercise under the watchful eye of a qualified instructor. This will help you keep fit and proper posture.
  • Be watchful for any pain, back pain, pelvic or vaginal during or after exercise pain. If you experience any, you should immediately stop doing. If the problem persists, consult your doctor or health physiotherapist women. However, if you feel comfortable with your workout routine every day, you can take a step forward and try some intense workouts too.

Regular exercise is a great way to stay active and energetic. It not only helps reduce weight gained during pregnancy, but also gives relief from back pain, tones muscles, reduce leg cramps, bloating and constipation and improve good sleep patterns. Exercise is a good and fun way to feel better about yourself and to face the challenges and demands of motherhood.

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