3 Gentle exercises for you, soon after you deliver your baby

Finally, your body is on the other side, of your adventurous journey of pregnancy. 

It’s time to get fit again. To lose those extra pounds, and look sexier than you ever did before!

Good news is that you can.

Here’s one way:

First things first, we need to bring order to all those internal mechanisms that have been played around with, by your beautiful baby. 
So, we bring your pelvic floor muscles back the strength they deserve. We allow your perineum to heal. We then strengthen your core gently and let your organs move back into shape. 

Once we have covered ground with strength, we bring out the big guns or, we play some more. We find an exercise routine that is both fun and calming as there's not much calm you are experiencing when this angel of yours is not asleep or quietly engaged with his/her new playground. 

Your doctor will recommend that you rest for 6 weeks or more, depending on the delivery you had.

You could enroll in a number of classes ranging from Pilates to Crossfit. Aerobics to Yoga.

I am biased to Yoga as it is a passion of mine. The advantages of finding a Yoga therapist to come over to yours is that you can adjust your exercise routine into your crazy feeding schedule right away. I often call this time your fourth trimester.

When your baby is close to 6 months, you can practice your Yoga routine with your baby. Now isn't that wonderful? Babies love the movement, music, chanting and interaction. You get to use your baby’s weight for your workout routine, while your baby is kept entertained. Win win, right?

 

3 Activties you can start practising straight away

Short, Gentle walks

You want to keep you walks short. Be mindful of your center of gravity, enjoy the process and try not to get carried away, as you do need to keep your activities gentle at this point in time. 

 

Kegels

Dr.Arnold Kegel emphasised the need for pelvic floor muscles training in the 1940's.

You may have practised Kegels during your pregnancy as it is recommended both during and after your pregnancy. If you didn't, fear not. It's never too late. Kegels exercise is simple, effective and requires no props or preparations. You could be doing a few when you are feeding your baby, having a shower or getting a massage and nobody will even know, it will be your very own secret :-)

It involves contracting and relaxing your pelvic floor muscles for a few seconds, especially the ones around the walls of your vagina. 

These will help you bring stability to your pelvic organs and prepare you for a more intense workout routine, involving your abdominal muscles.


Massages

Getting a massage every day for 40 days, after you have given birth can do wonders for your body. Your baby is getting one, why not you! After all, you did put yourself to quite a lot of work through your pregnancy and labor. It is preferable to find a specialist. Surely worth the money and time!
Those 6 weeks where you are meant to keep it gentle and prepare your body for your new and more intense workout routine.

 

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Comments (13)



Dt Ami Dave Sompura

what about c-section?

jyoti gupta

i had a c sec.. what exercise is recommended for c sec to get tummy back in to a shape....mera tummy kafi nikl gya h kam hi nhi ho rha kya kru?plz help give ur valuable suggestion guys.

Nidhi Jha

same question.

Richa Kaushik

same here!! m not allowed to exercise as it's just been 2 months.
Neha Sharma asha chaudhry

Neha Sharma

Richa Kaushik start with little walk from 3rd month if ur doc gives u the green signal. and after 6 months u can start with other fitness regimen.

Richa Kaushik

I met my gynaecologist (I used to consult before marriage in Delhi) she told me to start exercising..she saw my medical files related to Pregnancy N c sec. she asked me to take a pile of books ( 4kg max) and to do sit ups to strengthen my abdominals muscles.
I am wearing belt since 1 month but zyada fark nahi dikh Raha hai (or may b I m expecting early N quick results)

Aksara Wadhwani

Drink lukewarm water only

Namita

Even I am unable to reduce my belly. My son is 10 mnths old. Pls suggst sum exercises. I too had c sec.

Garima Sachdeva

I wish I knew this before

preeti

Same here.. even my hubby has started saying that do something.. i look as if I'm 5 month pregnant

Shraddha Tompe

I wish I knew this before

Nayana

This is so well written.

Jyoti

This is just in time

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