After giving birth, most women experience changes in their bodies that gradually return to normal within six weeks. However, shedding the pregnancy weight, especially around the belly, hips, and thighs, requires some effort. Here are some tips for creating a post-pregnancy exercise routine that can help you get back in shape.
If you had a Caesarean section, a difficult birth, or experienced complications, it may take longer for you to feel ready to start exercising. If you didn’t work out during pregnancy, it’s important to begin with gentle exercises and gradually increase the intensity.
Walking:
Walking is an excellent way to kickstart your post-pregnancy fitness routine. It is a full-body workout that also benefits your cardiovascular system. Start with a leisurely stroll and gradually increase your pace as you build up your stamina.
Deep Belly Breathing With Abdominal Contraction:
This simple exercise can be done shortly after giving birth. It helps relax your muscles and initiates the process of strengthening and toning your abdominal muscles. Here’s how to do it:
- Sit upright and take deep breaths, focusing on drawing air from your diaphragm upwards.
- Tighten your abs while inhaling and relax them while exhaling.
Gradually increase the duration of time you can hold the contraction. Repeat this exercise multiple times throughout the day.Kegels Exercise:
Kegels are beneficial for toning the muscles that control your bladder and can reduce the risk of incontinence post-childbirth. By regularly performing Kegel exercises, you can improve control over leaks caused by activities like sneezing or laughing. Here’s how to do it:
- Contract and hold the muscles that control the flow of urine as if you were trying to stop urination.
- Hold for 3 to 5 seconds and then relax.
Perform Kegel exercises while sitting or standing, and aim to do them multiple times a day.By incorporating these exercises into your post-pregnancy workout routine, you can gradually regain your strength and fitness levels. Remember to listen to your body and progress at a pace that feels comfortable for you. With dedication and consistency, you can achieve your fitness goals and feel more confident in your post-pregnancy body.
Meet Roshini Gilbert, a chartered accountant turned fitness enthusiast who lost 30kg of post-pregnancy weight through a dedicated workout plan. Now serving as VP of Fitness & Services at HealthifyMe, Roshini is certified by the American Council on Exercises (ACE) and specializes in postnatal weight loss, exercises for lower back pain, arthritis, and osteoporosis. With her expertise in corrective exercises and injury management, Roshini is dedicated to helping others achieve their fitness goals and live life to the fullest.
