Postnatal Exercise To Get Back In Shape!

Postnatal

oi-Amrisha Sharma

By Amrisha Sharma

Monday, July 11, 2011, 12:28

Many women post delivery find difficulty in getting back the abdomen to its original tone. After childbirth, the new mother hardly finds time for herself as the care required for the baby doesn't give the time to look after her health.

Postnatal exercises are a must to boost up the energy levels and keep you in shape. Exercises after childbirth should not be started immediately after delivery. Take up the work out regime after you feel fit and consult your doctor for safe health as cesarean deliveries require rest for a long duration.

Postnatal exercise should begin slowly which means start with simple exercise like walking and increase the types after you know that your body can take it.

Following are a few postnatal exercises to commence with after childbirth:

1. Start with gentle pelvic floor exercise after pregnancy. Little stretching of the pelvic muscles also include bladder, bowels, womb and tail end of spine. Recovery of pelvic muscle is crucial to support the pelvic organs. Sit, stand tall or lie on your back with your knees bent and legs comfortably apart. Concentrate on muscles which you tighten up to control urine passage. Now tighten them strongly around the front passage, vagina and back passage and hold it for 3-5 seconds. While doing this, you should feel the muscle lift up when you tighten and muscle relax when you leave it. Repeat this exercise 10 times or till the time you feel your muscles fatigue. Take few seconds break after each squeeze.

2. Lie on the back with knees bent. Tighten the abdominal by pulling the belly-button inside and upward towards the spine and hold it for 4-5 seconds. Breathe normally while doing this postpartum exercise and prefer doing it daily. Lying sideways, sitting or standing positions can also be done. Take a break and repeat it again for 5 times in the beginning days of exercise after childbirth.

3. Lie flat on your back and gently bring one knee and opposite elbow together. This type of elbow to knee lift up postnatal exercise is effective to bring back the abdomen in shape.

4. Common exercise after childbirth is tightening the stomach by lying on the floor with knees bent and arms resting on the thighs. Lift the legs up with hands sliding on the thighs towards the knees. Breathe in while you come back down and breathe out as you lift up. Repeat it for 10-12 times. It is advisable to start this postpartum exercise slowly as the stomach muscles are stressed to a greater extent.

5. Lie on the elbows and keep the lower back on the floor. Tighten your stomach muscles and alternatively kick or throw the legs in front of you. Repeat this exercise 10 times to reduce belly fat and tighten the stomach muscles.

6. Upper back postpartum exercises: Sit straight on the floor with the arms crossed over the chest. Twist to the right and left for 10 times. Another simple upper back exercise after childbirth is sit with hands behind the back and twist left and right 10 times.

Regain the strength of the abdominal muscles with these exercises after pregnancy as strong muscles prevent from lower back injury, get back your flat stomach and also prevent the abdominal organs from falling forward. Try combining these postnatal exercises with Kegal exercises to get maximum benefits.