|
Exercise after pregnancy
The stork has arrived and delivered that bundle of joy. As everyone around you celebrates the presence of this delightful baby, you however, look down at yourself and wonder how you will ever lose all those pounds that have accumulated in the last few months. Well, despair not, with a consistent workout regimen, and a sensible diet, you can lose weight and fit into your pre-pregnancy clothes.
When to begin exercise after pregnancy: The suggested time recommended for returning to exercise is generally six weeks after delivery. This is only in the case of normal delivery without a c-section. After a c-section, ask your doctor when would be safe time to begin exercise. If you have had a normal delivery, resume Kegel exercises as soon as possible after your doctor’s consent. Kegels help with the healing process of the pelvic floor which has been traumatized by stretching, tearing and possibly an episiotomy during delivery. Kegels (performed after delivery) also help with urinary stress incontinence experienced during aerobic classes and performing running and jumping exercises.
Diastasis Recti: Diastasis recti occurs when there is a partial or complete separation of the abdominal muscles. This is a normal part of every pregnancy; however, in some women with weak abdominals, the diastasis recti may take longer to close up after delivery than others. Most of us are under the notion that doing sit-ups will automatically produce a flatter tummy and, therefore, start performing abdominal exercises without checking for this separation. Doing this, however, could actually cause the gap to remain or widen and cause more harm. Ask your doctor to check for this before you begin abdominal exercises.
Which exercise is best? Before you begin any exercise with a goal of quick weight loss, tell yourself to be realistic. After all, it took nine months to pack in the pounds, give your self several months before you see results. Initially, walking is the best exercise, with a light-weight, strength training routine. Why not join a stroller workout class and take your baby with you. Stroller workout classes are a great way to get in shape, build strength and endurance and meet other moms at the same time- without having to look for a babysitter! Group fitness classes are also an excellent form of exercise; just make sure you let the instructor know that you are a new mom. At first begin with low impact classes and remember to take it at your own pace. Hiring a personal trainer is also of great benefit, if you are eager to see results, as now you don’t have to think about which exercises to do, but just show up for the appointment. With the coaching and individualized workouts, you will be well underway to a fitter, toned body. Workout videos that involve the baby are also great for new moms. Finally, whichever workout you choose, remember to be consistent and make exercise a lifestyle, for only then will you reap its true benefits.
|
