Pregnancy is one of the best times, and a time of changes as well. The whole body, its constitution, and even the mental abilities are affected during those nine months. The same thing follows for those initial years that follow the childbirth. The priorities change and shift the whole focus of the new mother to the newborn. She is always busy, mostly untidy, running to stick to the schedule but still lacking in one or other thing. She is left with zero or next to nothing time of her own, and her whole life is like a roller coaster.
These pressures and responsibilities tend to keep them away from their lifestyle for a long time. This might also result in depression, anxiety, and self-denial in some cases. Therapists suggest exercising regularly to keep the ‘self-love’ alive. It also keeps the feelings like depression and self-denial at bay.
Curling-Up with your Baby
For this exercise, lay on a yoga mat. Keep the face-up, knees bent, and feet flat on the ground. Now you can place your baby (either seated or reclined) on or just above the pubic bone.
Wrap your fingers around the baby and curl-up your body. This exercise tones the core muscles that tend to sag and lose their flexibility during pregnancy. With regular curling and exercising of the core muscles, you will feel that your lower back is gaining strength and you can accomplish more tasks in lesser time; that too, without getting tired quickly.
Curl-Ups without Baby
Lie in the face-up position with the knees bent and feet flat on the ground. Contract the abs which will tilt the hips up off the floor. You should lift your head and shoulders at the same time.
This exercise can be repeated for 15 to 20 reps. It also works on the core and lower back muscles.
Lie on the mat with your face up, knees apart and one foot resting on the other knee. Now, raise your upper torso to the maximum position you can while keeping your hands at the nape of your neck.
This exercise will work on your abdominal muscles, back muscles, and hips as well. Pregnancy makes all these muscles saggy and inflexible. Exercising them makes your body go back to the flexible and toned stage.
The classic Push-Ups are an excellent way to exercise your whole body; especially the muscles of the upper torso that were rendered weak and useless in the last months. Push-ups will be difficult initially. We suggest wearing some smart wearable such as fitness band that will keep you motivated by the calorie counts etc. Grab some Gonoise coupons and keep things in the budget.
The push-ups tone the upper body muscles, core, abdominal and lower body muscles and thus are whole-body exercise. Combining planks with the push-ups can also be done depending on your body strength and body weight.
Pelvic Floor Exercises (Kegel Exercises)
Kegels improve the bladder incontinence, cures the damaged muscles of the pelvis and allows the pelvic muscles to recover from the bruises or swelling.
Lie on your back with knees bent and feet flat on the ground. Now contract the pelvic muscles as if you are preventing the flow of urine. Hold for a count of 10 and release. You can do this exercise 3 to 4 times during a day with 10 to 15 repetitions. The fitness bands also offer tracking for periods. So, you can easily plan your workouts with one. Invest in a high-quality fitness band and make the purchase pocket-friendly with the Go Noise promo codes.
Head and Shoulder Raises
Lie flat on the exercise mat with knees apart and heads behind your head. Inhale and when you exhale raise your head and shoulders above the ground against the floor while keeping your core tight. Lower slowly and repeat for 10 to 15 times. This exercise allows the head and shoulder muscles to flex and stretch and also gives your aching shoulders and neck a rest.
Lay on your back and keep your feet flat. You can use a cot or a yoga mat for this exercise. Inhale and let the abdomen expand.
Exhale, lift the tailbone towards the navel and keep the hips on the floor. Tighten the buttocks at the top of the tilt and release. Repeat the process 8 to 10 times.
Being a new mother drains out your energy and keeps you on your toes. Though you might feel free with your uterus getting back to shape; you are still in need of rest and over-exercising is not advised by any doctor.
Getting in shape will require some time. So, exercise regularly, eat healthily, and keep the calories burning!