Post delivery weight loss regimen should be
started after consulting a doctor. Here are some tips which you can follow to
get back in shape post delivery.
Getting back in shape post delivery is
the second most important point in the priority list after taking care of the
baby. All the fat and flab that you have accumulated during pregnancy now seems
to weigh you down and you are in a hurry to get
back in shape as soon as possible.
This is very much possible the only fact to note here is that you must
understand that losing fat is a gradual process and you need to be patient and
persistent with your efforts.
Take care that you do not act in a hurry
and harm your body in its recuperating stage. So seek the advice of your doctor
on the right time for you to begin exercising. Usually a six week period is
suggested before the new mother is advised to start her exercise regimen. Caesarean
delivery cases might require a longer
period. The point is to learn to listen to the signals given by your body. You
will automatically understand and know when it is ready to resume a normal
routine. But be sure to discuss with your physician and trainer first.
Regular with Your Stretching
If you have had an uncomplicated normal
vaginal delivery, you can be asked to start with your vaginal exercise, Kegels right
within a few hours after birth. Kegel is a simple and non stressful exercise
that works by constricting and strengthening the loose vaginal tissues. They
also help in strengthening the pelvic floors. In order to attain maximum
benefits, be regular and consistent with your Kegels.
Special Attention to Your Abdomen
It is indeed a challenge to get back
those flat abs you had before pregnancy. But you can always work your way
towards it. Start with mild sit-ups, but ensure that you do it after consulting
your doctor and on a matted ground. Lie on your back, bend your knees and place
your feet on the floor or lift your legs on a chair at 90degrees. Now inhale as
you are lifting your head and shoulders up. Be slow and do not go to the
sitting position right away. Then lower your body as you exhale.
Wear Supportive Inners
When you are breastfeeding,
your breasts will feel softer and fuller. Do not make the mistake of wearing
loose and tattered bras to ensure comfort while feeding your baby. They must be
properly supported so that they can get back the firmness shape soon. Also it
helps while you are exercising and it is more comfortable when they are nicely
supported. It is also important that you breastfeed before you begin your
exercises as it will reduce that fullness feel.
to a Set Routine
There will be days when you just do not
feel like moving around. But when you want to lose the post
delivery weight, you must realise that
nothing beats a regular and disciplined regimen. So give yourself that
motivation and make regular workouts a part of your everyday life. You should workout
for at least thrice a week and for a minimum of 30 minutes after consulting
All set and done, you must consistently
listen to your body. Never
over exert yourself and always stop and seek medical advice the moment you feel
dizzy, experience shortness of breath, have heart palpitations, get a feeling
of unclear vision or find an increase in vaginal bleeding.