Ways & How

how to get back in shape after pregnancy

how to get back in shape after pregnancy

The truth is that you may keep gaining weight after you’ve given birth to your cute little baby. Some may feel that the extra pounds are very discouraging, but that should not be your attitude because there are always ways on how to get back in shape after pregnancy that you can easily follow. Getting rid of extra pounds cannot be done overnight. It will take a lot of patience, dedication, and intense determination. However, even if you plan to do a lot of physical exercise after giving birth, you still have to wait for a couple of weeks before you can actually do any workouts. According to the College of Obstetricians and Gynecologists in the US, at least a 6-week waiting period is good. However, right after you give birth, there are a few small movements you can do until you start feeling better. Slowly, you will notice that you are beginning to get back in shape. When you are ready, the following postpartum exercise tips can be of help to you.

  1. Breathe properly and more deeply. Whether you had a C-section or a vaginal birth, you have to help your body slowly heal itself and eventually recuperate.



    This makes breathing deeply and properly very important.

    While in bed put your hands, with the fingers crossing each other, on the lower portion of your abdomen and start breathing. At the start, breathe normally and deeper and deeper and feel your hands moving as you go through a number of inhales and exhales. This breathing style may be done at least 5 to 10 times, and you will see beautiful changes in you not only physically but also emotionally.

  2. Move your legs and arms. In bed, lift your left leg and rotate it about 5 to 10 times. Do the same with your right leg. If this movement hard to do, ask someone to hang or elevate your legs so you can at least rotate them slowly. As you move your legs, let your arms move gradually. Now, focus on your legs to can effectively prevent any blood clots in your body.

  3. Stretch your neck. This is highly important most especially if you are into breastfeeding so as to avoid a stiff neck. Put your neck forward for 5 to 10 seconds, pull upward, and then backward for the next 5 to 10 seconds. Lift your head to the center, drop it on the left side, back to the center, and then drop it on the right side. Repeat as many times as you can.

  4. After a few weeks, see your doctor for advice. By this time you are now ready to do proper exercise to get your body back into shape. But before you do so, it is recommended that you see your doctor first for proper guidance. She or he can inform you of the kind, level, and intensity of workout suited to your current condition. Oftentimes, doctors give out exercise hand-outs for moms to follow even before the completion of their 6-week postpartum check up.

  5. Choose your preferred exercise logistics. Everyone is unique. While other moms are already busy getting back to their regular work, others are also busy attending to their kids at home. This goes to say that while a treadmill may be beneficial to you, a jogging stroller may be more beneficial to others. There are workouts available on the Internet, mostly free of charge. You could also buy an exercise DVD for your own use at home.

  6. Monitor your diet. Entirely fresh and wholly healthy foods are really great. Avoid refined sugar, junk foods, and any hydrogenated soybeans. Fibrous foods like oranges and lemons are very much helpful too. Remember that diet plays a big role in losing weight. Breastfeeding is also a good avenue to lose weight. Just make sure you have enough calories to keep you healthy.

Too many moms out there are already getting back into shape a few weeks after giving birth to their baby. Some of them have been following other exercise tips on how to get back in shape after pregnancy, while others have simply found what we have just enumerated very useful. Get up now and start working out slowly but surely.  

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