is very important to consult your doctor before starting any postpartum or post
delivery exercises. However, here are some of the common exercises which are
practised after delivery or postpartum to get back in shape.
The abdominal area gets weakened during pregnancy. The point
to note here is that spot reduction of fat from the areas of your choice is
impossible. Postpartum exercises concentrate on the core where flatter abs is
attained through losing overall body fat. Apart from strength training and
cardio, this requires a healthy diet.
Top 10 Postnatal Exercises
Given below are the top 10 postpartum exercises.
Tilts – This exercise targets to strengthen the support
muscles around the lower back through very subtle movements. It can also
relieve you of lower back pain and gives you a feeling of massage .
Lie on your back on a floor mat. It can also be done by standing with your
back pressed to a wall. Bend your knees without lifting the feet from the
floor. Breathe out as you rock your hips towards your face in a very
gentle movement without lifting them. Continue for a few seconds, breathe
in and return to the original position.
Ball Crunch – You need to lie on the
exercise ball by positioning it under your lower back. Now either put your
hands behind your head or cross them over your chest. Now lift your abs by
contracting the abdominal muscles. Pull the bottom of the ribcage towards
the hip area. This will make you curl up but the ball must stay in its
position. Then low your back, stretch the abs and repeat.
Leg Crunch – Lie on a mat, cross your
knees and lift your legs straight up. Gain support by putting the hands
behind your head but, do not pull on the neck. Now lift the shoulder blades from the
floor as you contract the abs. imagine that you are trying to bring the
belly-button towards the spine. Remember to keep your legs unmoved. Lower
them after a while and repeat in sets.
Track – Here you must grip the handles of the torso track,
breathe normally as you pull your abs. now breathe out, stretch and
elegantly glide forward. Note that the stretch must not cause discomfort.
Then pull your body back by contracting the abdominal muscles.
Arm Crunch – Lie on a mat with your arms
stretched out behind your head. Clasp your fingers and your arms must be
next to your ears. If you feel discomfort in your neck, do the exercise by
extending one arm while keeping the other behind your head. The intensity
can be raised by holding a light dumbbell.
Crunch – Lie on a mat, place your hands behind your head or
let them lie on the sides. Keep your feet together as you bring your knees
at 90 degrees to your chest. Contract your abdominal muscles as you lift
the hips from the floor. Your legs should now point to the ceiling. Lower
them and repeat.
With Heel Push – Lie on a mat, put your hands
behind the head and bend your knees. Now flex your feet and hold on to
this position as you contract the abdominal muscles. Simultaneously lift
your shoulder blades. Support your head and see that you are not pulling
on to the neck. Then press your heels on the floor while you are also
pressing your back on the mat. Now raise the glutes off the floor gently.
Lower your body and repeat.
Roller – Hold the bars of the ab roller with each hand after
sitting on it. Now rock forward as you contract your abdominal muscles.
Note that the movement should not come from the momentum but from your
abs. release yourself and repeat. The focus should be on your abs and not
on your arms.
– Lie on a mat on your stomach. Your palms should be flat on the
floor. Lift yourself as you rise up on to your toes and support your
weight with your elbows. Your back should be a straight line from head to
heels. Now tilt your pelvis and contract the abs, your middle must not
sag. Hold this position for 20-60 seconds, lower your body and repeat.
Flexing – Stand upright, raise your
arms. First breathe in, bend forward and then breathe out. Keep your back
straight, swing the arms. Now relax your head and stretch your arms
upwards behind you. Breathe in, swing arms and pull your body up. Repeat.
Postpartum exercises help you to regain your pre-pregnancy
shape. Allow your body to heal before starting off postpartum exercises. If you
exercised throughout your pregnancy and had a normal delivery, then you can
start out light postpartum exercises such as pelvic tilts.
Include other postpartum exercises as
you regain strength and your body heals from the rigours of childbirth. Start
slowly and increase gradually is the key to healthy postpartum exercises.
However, do not forget to consult your healthcare provider before starting your