Post Pregnancy Exercise Program To Get Your Body Back Into Great Shape!
It’s important for women to take it easy when getting back into shape. As tempting as it may be to jump back into an exercise routine, it’s important take it safe and slow in the beginning.
If you had an uncomplicated vaginal delivery, it’s generally safe to begin exercising a few days after giving birth. If you had a C-section, extensive vaginal repair or a complicated birth, check with you doctor to ensure that the uterus has retracted back into the pelvis and any bleeding has ceased and stitches have healed.
Everyone’s recovery is different, listen to your body. Take it slow.
Start with very gentle exercise, including some pelvic floor exercises and short walks with your new baby. After your six-week check-up, if your doctor agrees, make an appointment with a physical therapist to develop an exercise program that is right for you.
Basic postural exercises to stretch out tight muscles and switch on those that require strengthening. After having a baby it is important to take a period of rehab to ensure everything is working well. Gauge your fitness level as to what you can and can’t do.
Follow these post pregnancy exercises to bring your body back:
Pelvic Floor Breathing & Hip Raises
Lying on your back with knees bent and feet hip-width apart, place one hand on your obliques (under the rib cage) and the other on your stomach, facing hip bone to hip bone.
Take a natural breath in and, as you exhale, draw in and up through the pelvic floor. You will feel a little tension in this area but this should not be overly strong. Keep your obliques nice and relaxed.
Hip Raises
Sart by lying on your back with knees bent and feet hip-width apart. With your hands by your sides, push down through your heels, squeeze your buttocks and raise hips to the sky.
Aim for a straight line between your shoulders and ankles. You should not feel this in your lower back, but if you do, avoid pushing up so high.
Standing Cobra
Squats
Squeeze glutes as you stand, then check in with the pelvic floor at the bottom at the squat. If you cannot feel or activate, reduce the resistance or depth of your squat.
Cardio
Your diet is an important part of your post-pregnancy program. Follow a sensible balanced diet which supplies your body with the nutrients it needs post-baby. But don’t be tempted to embark on a diet while breastfeeding.
Here a some basic guidelines to follow to ensure you eat right after your delivery:
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Balance your hormones with zinc (red meat, nuts and seeds, egg yolks and oats) and vitamin B6 (broccoli and bananas).
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Detoxify your body from chemicals by not smoking, limiting alcohol and caffeine intake and eating organic.
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Stay stress-free. Try meditating, a hot bath or yoga.
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Maintain a healthy weight, keeping your BMI between 20-25.
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Maintain your blood sugar balance with low Glycaemic Load (GL) foods. Avoid refined and sugary carbohydrates.
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Aid digestion with fibrous foods such as fruit and vegetables, whole grains and beans.
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Get lots of folic acid in your diet with green vegetables, beans and pulses.
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Support your immune system with prebiotics like onions, garlic and rye and probiotics.
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Eat a range of essential fats found in nuts and oily fish to reduce any inflammation