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POSTPARTUM FITNESS AND NUTRITION
Getting back to the weight and shape you were in before having a baby takes time. Don't rush it. It can take about a year to get back to your pre-pregnancy shape. Good nutrition and exercise is required to get back into shape.
You can begin doing Kegel and isometric abdominal contractions as soon as your baby is born.
Your pelvic floor muscle is what is considered "Kegal". Strengthening these muscles helps prevent urinary incontinence, which is a common problem for women after giving birth. To feel your pelvic floor muscles (or find them), try starting and stopping your urine flow when you go to the washroom. To do this exercise, lie on your back with your knees bent and your feet flat on the floor. Tighten your pelvic muscles (as if you are trying to stop your urine flow). Hold for a count of 4, then release. Try to do 100 a day. Do this exercise as much as possible. You can do it anytime and anywhere - - it is not a visible exercise so you can do it without anyone knowing.
To do Isometric Abdominal Contractions, lay on your back with your knees bent and your feet flat on the floor. Take a deep breath in and exhale as you tighten your abdominal muscles. Inhale as you release your muscles.
Strengthening your upper-body muscles are also beneficial as these muscles are needed to carry your baby. Push-ups are a great way to strengthen these muscles. Try to fit this exercise into your day. Begin this exercise on the floor on all fours with your knees directly below your hips, and hands slightly more than shoulder-width apart. Keeping your back flat and your stomach in, bend your elbows and then straighten again. Keep breathing normally, and do not lock your elbows when you straighten them. Repeat this exercise 10 to 12 times, working up to three sets.
You can do more rigorous exercises (with your doctor's permission) usually about four weeks after giving vaginal birth or six weeks after a caesarian birth. but start off slowly - - do not overdo it. Begin with walking and performing exercises using light weights. Start off with 15 minutes a day, 2 or 3 times a week and working up to 20 minutes.
POSTPARTUM FITNESS AND NUTRITION
Getting back to the weight and shape you were in before having a baby takes time. Don't rush it. It can take about a year to get back to your pre-pregnancy shape. Good nutrition and exercise is required to get back into shape.
You can begin doing Kegel and isometric abdominal contractions as soon as your baby is born.
Your pelvic floor muscle is what is considered "Kegal". Strengthening these muscles helps prevent urinary incontinence, which is a common problem for women after giving birth. To feel your pelvic floor muscles (or find them), try starting and stopping your urine flow when you go to the washroom. To do this exercise, lie on your back with your knees bent and your feet flat on the floor. Tighten your pelvic muscles (as if you are trying to stop your urine flow). Hold for a count of 4, then release. Try to do 100 a day. Do this exercise as much as possible. You can do it anytime and anywhere - - it is not a visible exercise so you can do it without anyone knowing.
To do Isometric Abdominal Contractions, lay on your back with your knees bent and your feet flat on the floor. Take a deep breath in and exhale as you tighten your abdominal muscles. Inhale as you release your muscles.
Strengthening your upper-body muscles are also beneficial as these muscles are needed to carry your baby. Push-ups are a great way to strengthen these muscles. Try to fit this exercise into your day. Begin this exercise on the floor on all fours with your knees directly below your hips, and hands slightly more than shoulder-width apart. Keeping your back flat and your stomach in, bend your elbows and then straighten again. Keep breathing normally, and do not lock your elbows when you straighten them. Repeat this exercise 10 to 12 times, working up to three sets.
You can do more rigorous exercises (with your doctor's permission) usually about four weeks after giving vaginal birth or six weeks after a caesarian birth. but start off slowly - - do not overdo it. Begin with walking and performing exercises using light weights. Start off with 15 minutes a day, 2 or 3 times a week and working up to 20 minutes.
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