In today’s fast paced world, all moms want to get back to their pre-pregnancy shape (especially, the belly) once the baby is delivered. Begin with a walking routine while pushing the baby stroller — it’s one of the best ways to burn more fat in less time. If you’re just starting out, stick to shorter durations for the first two weeks, then gradually increase the time.
For a strength training routine, you can add on the following exercises
Kneeling pelvic tilt
Kneel down on all fours — toes touching the floor behind you, arms straight down from your shoulder line, palms touching the floor. Your back should be relaxed and straight, not curved or arched. As you inhale, pull your buttocks forward, tilting your pelvis and rotating your pubic bone upward. Hold for a count of three and release.
Adduction
Lay on back, legs extended vertically and together. Open legs to straddle and close. (you don’t have to straddle wide, just as much as you can and so that you feel it working your inner thigh muscles) Do 2 sets of 40.
Lunges
Standing, step back with each leg, once at a time. Make sure you don’t turn out the foot of the leg that is in front and make sure you touch the knee to the floor of the leg you step behind. Alternate each leg. Left, right, so on. You’ll feel this in your thighs. Perform 2 sets of 20.
For a Challenging workout, add the following exercises:
Shoulder lifts and head lifts
Lie on your back with your arms along your sides. Keeping your lower back flush to the floor, bend your knees so that the bottoms of your feet touch the floor. Relax your belly as you inhale. As you exhale, slowly lift your head and neck off the floor. Inhale as you lower your head back down. When you can do 10 head lifts with ease, add shoulder lifts.
Get in the same position you did for head lifts. Inhale and relax your belly. As you exhale slowly, lift your head and shoulders off the floor, reaching with your arms and hands toward your bent knees. If this strains your neck, fold both hands behind your head instead. Inhale as you lower your head and shoulders back down.
Note: These two movements help strengthen back muscles. They also tone the tummy and abs and burn calories.
One-Leg Flye
Stand with feet shoulder-width apart, knees slightly bent, holding dumbbells at sides. Extend left leg behind you, hinging upper body forward from the hips; keep arms extended in front of chest, palms facing each other. Exhale and bring arms out to sides, focus on drawing shoulder blades together. Lower to start and repeat. Do 5 reps on right leg; switch sides.
Squat with Single-Leg Arabesque
Stand with feet shoulder-width apart in a half squat, arms at sides holding dumbbells. Shift body weight to right leg, bending knee further, and extend left leg behind you about 6 inches off the floor. At the same time, lift arms in front to shoulder height. Return to start position and repeat on opposite side. Continue, alternating legs for a total of 16 reps. Cardio interval 1 (two minutes): Shuffle from side to side (one minute). Then march or jog in place (one minute).
Butterfly chest lift
Lie face-up on floor with knees bent, soles of feet together, hands behind head. Contract abs and lift head, neck, and shoulders off the floor, reaching arms toward feet. Return hands to head and lower to start. Do 10 to 15 reps.
External Rotation and Plie Squat
Stand with heels together and toes turned out, forming a small V with your feet. Bend elbows and cross forearms in front of body with palms facing up. Step left foot out to the side 1 to 2 feet and squat down, keeping knees aligned with toes. At the same time, open arms out to sides, keeping elbows tight against waist. Return to start position; repeat on right side. Do 15 reps.
The Kegel
This is a classic exercise for women to help you tone and control bladder muscles and reduce the risks of incontinence associated with childbirth. This exercise involves contracting and holding the muscles that control the flow of urine. To get which muscles they are, start by doing the exercise while you use the bathroom. As you urinate, manipulate your muscles until the stream temporarily stops. Then release and let the urine flow. Remember what that feels like, and when you’re not urinating, contract, hold, and release those same muscles. The more you do and the longer you hold those muscles, the better control you will have over those leaks caused by sneezing, laughing, or picking up your baby.
You need to understand that any workout will show you long lasting effect only when combined with other parts of the body , a cardiovascular regime and a well balanced diet ,one that is especially designed for a postnatal woman.
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Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
