Being a mother is one of the most precious feelings in the world. But, postnatal or postpartum fat is something every new mother worries about after delivering her baby. Women all over the world struggle to bring their body back into shape. Why does the body go out of sorts in the first place? This is because of laxity of the muscles all around the body. Stretch marks appear as evidence that the body is elastic and can stretch to a large extent. There is a strain on the muscles of the back, abdomen and uterus during childbirth. Relaxing the muscles as well as working them out is the key to a successful body. Postnatal workouts can be done in several forms – dance classes, gym, yoga, Pilates etc. Postnatal workout can also involve bonding and play between the mother and child. But a new mother must wait at least six months before planning a fitness regimen and before stepping into any workout regimen, she must consult an expert. Explore the next section to get an idea about the workouts that can be included!
Post Pregnancy Exercises
This is done by lying on your back with your legs folded in (knees bent). Place your hands below your head. Sit up and try touching your knee. This would be hard as you would have gathered quite a bit of fat around your abdomen. Use your arms to touch your knee, if you can’t come up initially. As you continue the workout daily, you can achieve a sit up!
This exercise begins with lying flat on the floor. Hold your knees towards your chest. Don’t push yourself too much for it, if it isn’t possible for you. Put your hands below your buttocks for support. Lift one leg at a time and raise it to a 450 angle. Keep your back rooted to the ground while performing all these exercises or else you might end up injuring it. Repeat with the other leg also. Do about 2 repetitions of 10 each.
Place your entire body flat on a mat. Keep your knees bent and feet flat on the ground. Put your hands firmly on either side of your body for support. Gently raise your body above the ground and place it back onto the ground. Do this in very slow motions as your body is not used to sudden jerks as yet. As you do this daily for 2-3 minutes, increase the intensity of the exercise. While raising your body above the ground, suck in your stomach and hold for about 5 sec before you release and touch the ground.
This is the most effective exercise as postnatal fat has a tendency to deposit largely around the abdomen. Lie on your back (all exercises must be done lying down during the postnatal period) and relax before you start. Put your hands at the back of your head, for support, with your knees bent and firmly fixed to the ground. Without straining yourself too much, raise your head and try coming up as much as you can. Contract your stomach muscles. Breathing in and out will help you go further. Start with about 20 crunches and go on to 50 and then 70. By this time, your tummy will be back in shape!
Again, lie on the floor keeping your body in close contact with the ground. Bend your knees slightly and keep your palms on your thighs. Lift your body up slowly and slide your hands up on your thighs towards your knees. Do at least 12 repetitions slowly so that your stomach gets tightened every time.
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