After giving birth to your little one, you might be anxious to get back to your pre-pregnancy body. In this post, let’s talk about some of the best at-home post-pregnancy workouts you can do.
Note: The general rule of thumb is to wait for at least six weeks after childbirth before getting back to your normal routine. This allows for your body to heal, which is an important step to getting back to a healthy and fit you. If you want to workout before the six weeks are up, make sure that you’re working closely with your doctor to ensure that you’re doing workouts that are safe for you.
Because your pelvic floor is weak at this stage, crunches and general ab work can put too much pressure on this area of your body. Thus, incorporating a kegel routine is ideal. This post-pregnancy workout targets your pelvic muscles. While sitting on a bench, place your feet shoulder-width apart and your hands on your hips.
To contract your pelvic muscles properly, make sure that you’re doing it as if you’re stopping yourself from urinating or standing. Hold in Kegel position and return to the bench before releasing. Perform one to three sets of 10 to 20 repetitions.
2. Pelvic tilt
You can do this workout a week after having your baby, but you must only do it when you have a vaginal delivery. If you had a Caesarian section, you must wait up to 10 weeks before performing this exercise.
To perform this exercise, lie on your back and bend your knees, placing your feet on the floor shoulder-width apart. If you need more support place a pillow under your hips.
Your feet must be flat and arms should remain at your sides as you inhale, lifting your torso up. Exhale and draw your abdominal muscles in, back towards the ground.
One of the benefits of this workout is that it improves your abdominal strength and stamina. It’s especially great in that it works to tighten up your belly.
3. Forearm plank
It’s a simple workout that targets your thighs, butt, obliques, and abs. This option lets you get your core back to its pre-pregnancy form.
Planks are great options to target your entire core without having to put a strain on your neck and back. In a forearm plank, you’ll have to be in a plank position. Be sure to avoid letting your hips sag, arching your back, or facing forward. Hold the position for 60 seconds.
When you’re doing this exercise, make sure that you’re engaging your abdominal muscles. Try to repeat this exercise four times.
When you perform these post-pregnancy workouts, make sure that you start slowly. Pushing yourself too hard can cause physical complications and delay your recovery.
We suggest easing back into working out slowly by doing low impact activities, such going for a walk regularly. In fact, bring your baby when you go for a walk and make sure that he’s wearing his amber necklace. That way, he won’t be fussy while you’re exercising.
Finally, you must also make sure to stay hydrated. Hydration is especially crucial as a new mother if you’re breastfeeding.
This guest post is contributed by Jenn Sanders – who has crafted Baltic Wonder, a brand created in the early 2013 with the goal of helping babies and parents on one of the most difficult times which is the teething process.