7 Effective Exercises To Shed Post Natal Flab
Post natal flab is something that all new mothers are anxious to shed as soon as they give birth and is a challenge for many women. Given that the body goes through many changes and hormonal challenges for nine months, it is no wonder that trying to lose weight after giving birth takes time, determination and patience. Some women never got back their shape and weight of pre-pregnancy days.
Doctors recommend that in the first 6 weeks after delivery, new mothers should focus on getting the necessary rest and bonding with baby. According to doctors, in most cases, a return to pre-pregnancy body composition may take anywhere between nine months to a year.
There are many ways to shed off post natal flab and postpartum exercise is most often a better option than trying to diet. Dieting is not sensible at this time, especially if you are breastfeeding. Your body also needs the necessary nutrients to repair itself.
Your readiness to exercise is a function of pre-pregnancy fitness level and postpartum health status. When you are ready to resume exercise after six weeks, ensure that you use a good support bra for comfort during exercise. It should be a gradual and not a sudden and vigorous routine. Exercise should not cause any associated pain or any bleeding.
If you have adequate postpartum exercises as suggested below, it should aid a speedier return to your pre-pregnancy figure, increase your energy level to cope with demands of newborn baby.
1. Pelvic Floor ExerciseTighten your anus as thouigh you are trying to prevent yourself from passing urine. Hold for 5 seconds and then relax. Repeat 10 times. Never do this while passing urine.
2. Pelvic TiltsKneel on all fours with a flat back, and your hands and knees planted on the ground. Curl your back towards the ceiling without shifting your body or moving your arms or legs. You will feel your pelvis being pulled towards you and your back arched back.
3. Torso StretchStand with your feet hipwidth apart and holding your hands together. Straighten arms above you such that you feel a gentle pull at the inner side of your arms. Hold for 15 seconds. Repeat for 5 times.
4. Chest StretchStand with feet hipwidth apart holding your hands together. Straighten arms behind you such that you feel a gentle stretch at the front of your chest. Hold for 15 seconds - repeat 5 times
5. Triceps StretchBend your left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in the back of your arm. Switch sides and repeat.
6. Back StretchClasp your hands together in front of you and round your back towards the floor, pressing your arms away from body to feel a stretch in your upper back.
7. Shoulder StretchBring your left arm across the front of your body. Use your right forearm to pull the left elbow towards your ody, keeping the left arm extended. Switch sides and repeat.
For women with C-section delivery, you are encouraged to walk as soon as possible to increase healing, circulation and minimise muscle wasting. When they are ready, they can also participate in the same exercise program as above.
Doctors recommend that in the first 6 weeks after delivery, new mothers should focus on getting the necessary rest and bonding with baby. According to doctors, in most cases, a return to pre-pregnancy body composition may take anywhere between nine months to a year.
There are many ways to shed off post natal flab and postpartum exercise is most often a better option than trying to diet. Dieting is not sensible at this time, especially if you are breastfeeding. Your body also needs the necessary nutrients to repair itself.
Your readiness to exercise is a function of pre-pregnancy fitness level and postpartum health status. When you are ready to resume exercise after six weeks, ensure that you use a good support bra for comfort during exercise. It should be a gradual and not a sudden and vigorous routine. Exercise should not cause any associated pain or any bleeding.
If you have adequate postpartum exercises as suggested below, it should aid a speedier return to your pre-pregnancy figure, increase your energy level to cope with demands of newborn baby.
1. Pelvic Floor ExerciseTighten your anus as thouigh you are trying to prevent yourself from passing urine. Hold for 5 seconds and then relax. Repeat 10 times. Never do this while passing urine.
2. Pelvic TiltsKneel on all fours with a flat back, and your hands and knees planted on the ground. Curl your back towards the ceiling without shifting your body or moving your arms or legs. You will feel your pelvis being pulled towards you and your back arched back.
3. Torso StretchStand with your feet hipwidth apart and holding your hands together. Straighten arms above you such that you feel a gentle pull at the inner side of your arms. Hold for 15 seconds. Repeat for 5 times.
4. Chest StretchStand with feet hipwidth apart holding your hands together. Straighten arms behind you such that you feel a gentle stretch at the front of your chest. Hold for 15 seconds - repeat 5 times
5. Triceps StretchBend your left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in the back of your arm. Switch sides and repeat.
6. Back StretchClasp your hands together in front of you and round your back towards the floor, pressing your arms away from body to feel a stretch in your upper back.
7. Shoulder StretchBring your left arm across the front of your body. Use your right forearm to pull the left elbow towards your ody, keeping the left arm extended. Switch sides and repeat.
For women with C-section delivery, you are encouraged to walk as soon as possible to increase healing, circulation and minimise muscle wasting. When they are ready, they can also participate in the same exercise program as above.
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