Losing Weight After Baby
As you try to get your new daily routine under control
, exercise may seem like the last thing you feel like doing. Being active now is more important than ever for new moms.
Physical activity helps raise your metabolism, shed extra weight, provide much-needed energy, and it helps reduce stress and tension. Most women gain an average of about 30 pounds during pregnancy, although many probably gain more than that.
Depending on the size of your baby, a new mom will usually lose anywhere from 18 to 20 pounds within a month of having the baby. It is that excess weight that can be very hard to get rid of.
Your body may be different after having a baby, both metabolically and physically. But, with a little patience and some consistent fitness routines, you can get back into shape over the next few months.
You should already be aware that getting back to working out should be a gradual process. Your body has gone through a tremendous change and it takes time for it to bounce back.
Your doctor will give you the go-ahead for when you can work out after giving birth. He or she may also give you some simple exercises you can do the first couple of weeks after the birth.
These may include Kegel exercises, which involve making small contractions of the muscles at the vaginal wall. These movements can help strengthen weak pelvic muscles, which can cause bladder control issues that are common in women postpartum.
With your doctor's approval, short, slow walks can help prepare your body for more vigorous exercise, as well as get you fresh air. If you exercised before pregnancy, you may need about six weeks before you can return to what you were doing before.
Gentle yoga poses can be a great way to get your blood flowing while reducing stress. You may need to avoid some poses, but basic moves like the supported bridge, warrior, and pelvic tilt, are a great place to start.
You may also be able to find a postpartum yoga class at a local gym or health club. With some modifications, you may also be able to do basic Pilates exercises to strengthen the core and increase your flexibility.
You may be anxious to get back to abdominal and core exercises as soon as you can. You may, however, need some time before you can safely do traditional abdominal work.
If you do not have diastases, you may be able to start with simple movements like pelvic tilts and isometric contractions. To do a pelvic tilt, lie down on the floor with your legs bent, feet resting on the floor.
Slowly tighten your abdominals and roll your pelvis towards you. Breathe evenly and try to initiate the movement with your abs instead of squeezing the glutes too much.
Do not forget to tighten the pelvic floor when doing pelvic tilts, since they may place pressure on it and stretch it further. Isometric contractions are a move that you can do with your baby.
Lie down with knees bent and feet flat on the floor, placing the baby on your belly. Inhale and, as you do so, squeeze the abs, pulling them in like a sponge and lift the baby up.
When you exhale, lower the baby back down. As you get stronger, you can progress to more difficult exercises.
Keep in mind that if you have had a C-section, you may need more time to allow your body to heal before trying abdominal exercises. Before you do anything, check with your doctor and work with them to develop a starting fitness program.
Once you have gotten the go-ahead from your doctor and are feeling sufficiently ready for exercise, you might need some ideas on exactly what to do. If you exercised before, you may be able to ease back into modified versions of what you were doing.
The important thing to remember is to be gentle with yourself and follow doctor's orders. Make sure you are eating a healthy diet, particularly if you're breastfeeding.
by: Tommy Greene
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