Mothers are expected to gain weight when they become pregnant. Expecting mothers would also typically eat more due to cravings as their bodies undergo hormonal changes. This is the reason why some mothers may choose to take shredded fat burner supplements to control their appetite. Upon delivery, this additional weight would start to shed off, particularly if they breastfeed their baby.
However, there are some instances where it may take some time to lose pregnancy-related weight. Post-childbirth workouts are designed to help you remove excess weight and provide you with the strength and endurance that you will need to take care of your little one. Studies have shown that having a solid exercise plan after childbirth does not only benefit you physically but will also help you deal with postpartum depression.
Walking may not be considered a workout, but it’s one of the simplest and easiest ways to help mothers slowly get back their rhythm after childbirth. You can start by taking leisurely walks early in the morning or late in the afternoon. Once you finally get your full energy, you can gradually upgrade to doing a power walk. Another way to increase the efficiency of the walking exercise is to bring the baby an added weight. Adding variations to the walking also ensures the efficiency of the movement as it helps keep your muscles guessing on what moves you will do next. Some of the variations you can try are walking backward and laterally.
2. Abdominal Contractions
When you get pregnant, your abdominal muscles will stretch. Soon after giving birth, your abdominal muscles will benefit by doing abdominal contractions, mainly if you do them along with deep belly breathing. This movement will help your muscles relax, which can stimulate toning and strengthen the abdominal muscles.
According to most doctors, you can do this movement immediately after giving birth. You can do this by sitting up and breathing deeply to push air from the diaphragm. Then, contracting and holding your abdominal muscles on inhalation and letting go on exhalation. As you regain your strength, you can start increasing the length of contraction time.
3. Curl Ups With Head and Shoulder Lifts
The combination of these three movements can help you regain your back muscles. They’re also great for toning the abdominal muscles and burning calories.
You can start by lying on your back and placing your arms on your sides. Your lower back should be touching the floor while your knees are bent with your feet flat on the floor. As you inhale, your tummy should remain relaxed. As you start exhaling, you should slowly lift your head and neck.
Once you’ve got the movement, you can add the shoulder lifts by reaching your arms towards your knees as you lift your head and neck. And as you become comfortable with the shoulder lifts, you can then do a full curl-up. In the curl-ups, you’ll have to move your entire torso towards your knees. Remember, your breathing: inhale as you go down and exhale as you lift your body.
4. Pelvic Tilts
Pelvic tilts are great for regaining your abdominal strength and relieving back pain. It also helps you maintain your stability and balance. To do this, you need to start on all fours, with your arms straight from the shoulders and palms anchored firmly on the floor. This position will help you keep your back straight. When inhaling, you need to pull your buttocks forward to make your pelvis tilt and rotate your pubic bone. Try holding the position for three breaths before releasing.
Kegels exercise is one of the best-known postpartum workouts that mothers should do. In general, mothers would have weakened bladder muscles to find it hard to control bladder leaks when laughing, sneezing, or carrying their baby. You can do this exercise wherever you are, but one of the ways to know if you’re controlling the right muscles is to try to hold your urine flow and release it to continue. Try to get a feel of the movement, and once you're familiar with it, you can easily do the exercise even when you’re not using the bathroom.
Before trying any of these exercises, consult your doctor first and get clearance from them.