Yes! You finally did it your brought new life into this world. After nine months of nourishing another life within you now, you need to sustain yourself. The norm is to hit the gym after a month and a half to get your pre-pregnancy body back. In doing so, you should keep in contact with your doctor and get your work out plan approved. Here are a few exercises you can start doing to help you get your body and strength back. If you can’t leave the baby and hit the gym, a home gym machine can help you to gain your pre-pregnancy body.
Walking
A general guideline given by doctors is that you should wait for a month and a half before you start doing any form of exercise. That, however, is a generalized statement you should consult your doctors as there are different limitations and freedom about various cases. Walking, however, is something you can start from 5 to 6 days in case of normal delivery. You don’t have to walk long distances. You can start walking around the house in the beginning and then in the backyard in the street. You start from a point and move forward. Don’t push yourself too hard though; it’s a significant change you and your body need a lot of getting used to before you get back to your old self.
Kegels
Kegels are another exercise that can prove to be very beneficial and it is easy to do. You don’t have to leave your baby and go the gym you can start doing it at home, in the same room as your child. Kegels target the Pelvic muscles. You can use a chair that’s in your baby’s room. All you have to do is sit down open your feet the width of your shoulders contract your pelvic muscle and then stand up. You can start with 2 or 3 sets of 5 or 6 reps and move forward from there. Also, try these techniques for postpartum care:Â http://www.vaginaestrechasinvaginoplastia.com/como-puedo-hacer-que-mi-bajina-mas-estrecha-naturalmente/
Lifting
If you’ve spent your pre-pregnancy period weight lift and you want to get back to routine post-pregnancy, I’m sorry to say that is going to take time. However, what you can do is lift smart. You will have to carry the baby seat, bags filled with diapers the baby all of these can help you build strength and cater to the weightlifting euphoria.
Cardio
After the baby, a lot of women fall into a vicious cycle of cardio to lose their baby weight ASAP. Recent studies show that it is not that much of a critical element. Women should focus on doing exercises that will help them will regaining their strength as it takes a significant hit during the pregnancy. 20-minute cardio twice a week is more than enough you should take out more time for squats, pushups, and core focused exercises. The form is important for everyone who exercises but its importance reaches a whole other level for women who have just delivered and if not taken with caution can lead to problems down the lane.
Bridges
All you have to do for this exercise is lay on the floor and make sure that your back is straight and bend your knees. You have to press your feet and raise your core up. This will target the core muscles and the back.
The most effective way to get your desired body post pregnancy is to stick to low impact exercise and to get your strength back before jumping to more demanding routines.
Author Bio:
Jim Roose is a former competitive power lifter and gym owner. He is obsessed with physical fitness and healthy eating. He regularly writes about fitness secrets and much more at https://garagegymbuilder.com/.
