What are some postpartum exercises that you can use to get back into shape? To be a healthy woman is not defined by the scale. Focus on what matters. Every woman faces adjustments after pregnancy, but with the right exercises and a positive outlook, your body can quickly return to its pre-pregnancy form.
Many women consider pregnancy an overwhelming process because of the after-effects of pregnancy on the body. First, consider that pregnancy is the most beautiful thing on the planet, and it will alter your life forever. It allows you to be a part of the circle of life, which is a miracle. Second, pregnancy adds a lot of weight to a woman’s body by causing her to eat for two. After the pregnancy, it becomes essential for a woman to adjust her eating by ignoring craves and eating for one. This is what “Postpartum Exercise” is all about.
Now, you are eagerly looking for your question about what postpartum exercises are. Don’t worry. This article is for you, which will help you understand what postpartum exercises are.
What are Postpartum Exercises?
Post-pregnancy exercises help you regain your pre-pregnancy sexy figure safely while considering your body’s strengths and limitations. In addition, they allow you to return to your pre-baby exercise habits.
Benefits of Postpartum Exercises for Women
There are many benefits of “Postpartum Exercise.” Some significant benefits that can help you are:
- Provides strength to your abdominal muscles
- They give you a boost of energy
- They help to prevent the postpartum depression
- Promotes better sleep
- Mitigate your stress
- They enable you to lose pregnancy weight
There are many postpartum exercises, and each postpartum exercise has multiple benefits. It depends on which exercise you want to opt for.
Why Postpartum Exercises is Important
- These exercises can restore the strength of body muscles
- Improve your cardiovascular system
- It raises your metabolism and energy level
It is important to note that science has proved this diverse range of benefits linked to postpartum exercises. Pregnancy triggers many physical changes in the body, like the retention of water and weight gain. So after giving birth to a baby, you can face difficulties in returning to your body weight. That’s why postpartum exercises are essential, which can help you after your pregnancy.
Best Postpartum Exercises to Do Right Now,
There are many postpartum exercises. This article depicts the eight most critical postpartum exercises that can help you live a healthy life. These exercises are:
1. Pelvic Floor Exercise
Probably, you are aware of Kegel or pelvic floor exercise. This exercise can help you strengthen your pelvic floor muscles.
How to Do Pelvic Floor Exercise
- Tighten your pelvic muscles
- Hold for the next 10 seconds
- Repeat it once per day
2. Diaphragmatic Breathing
It’s an essential exercise that you can do a few days after giving birth. Sparing a few minutes per day to focus on your breath can let you reduce your anxiety and stress. This exercise slows down the rate of breathing as well as strengthens core stability.
How to Do Diaphragmatic Exercise
- Lie on the floor
- Relax your body and release the tension in your body
- Put one hand on the chest and the other on your stomach
- Take a deep breath via your nose to expand your stomach, but keep your chest still
- Keep on breathing for 2 to 3 seconds
- Exhale slowly by keeping one hand on the chest and the other on the stomach
- Repeat it several times for 2 to 3 periodic minutes
Walking is the best exercise to do right after the birth of a baby. You can start slowly by walking for 10 to 15 minutes. Then, as you feel better, you can increase your pace and time. Also, change up the places or parks you walk. You will find this is therapeutic and will help support your emotions. If you can walk with a friend or partner to make walking even more enjoyable, do so. Walking is a compound and gateway exercise that can lead to more strenuous activities once you get healthy and fit.
4. Swiss Ball Bird Dog Holds,
If you have given birth to a baby and faced back pain after the baby’s birth, then the “Swiss Ball Bird Dog Holds” exercise is best for you. It amazingly reduces back pain, which is a common problem after giving birth to a child.
You can efficiently perform this exercise at home with the help of an exercise ball, which is also known as a stability ball.
5. Cat-Cow to Tabletop
It is a great exercise and is also known as beginners yoga. It helps to strengthen your back muscles and core. In addition, this postpartum exercise reduces back pain, promotes relaxation, and improves circulation.
There are many other types of postpartum exercises. Some are:
- Swiss Ball Glute Bridge
- Postpartum Planks
- Side Planks Leg Lifts
After you have mastered postpartum exercises and your doctor says it is safe for you to return to regular exercise.
Maybe you think that “how soon can I exercise after pregnancy.” If you have an expected delivery and a healthy pregnancy, you can reasonably exercise 6 to 16 weeks, depending on the type of pregnancy and your doctor’s recommendations.
Functional Training Workout
- Bodyweight Squats = 12 to 15 Repetition
- Pushups = 12 to 15 Repetitions
- Walking Lunges = 10 Lunges on each Leg
- Deadlift = 12 to 15 Repetitions
- Bend-Over Row= 12 to 15 Repetitions
It is important to note that you can perform this routine 2-3 times daily with 30-second break intervals.
The last word on how to get in shape after pregnancy by using postpartum exercises
During the period of pregnancy, women gain weight and experience many hormonal and mood changes. So, these exercises are a way to stay in shape while improving your outlook. In addition, there are multiple benefits of postpartum exercise. For example, they can prevent back pain, strengthen your muscles and core, and mitigate cardiovascular issues.
You can opt for the postpartum exercises of your own choice from the above activities. If you are worried about your body and health-related scenarios after pregnancy, take it one day at a time. Your body will adjust, and it will return to normal in no time at all. Follow the exercises that are mentioned above and stay patient with the process.