Certain exercises may cause harm to the post
delivery body of woman. Therefore, it is necessary to practice safe exercises
post delivery. Let us have a look at some safe post delivery exercises.
Before discussing types of post
delivery exercises, it is important to
remember that the body requires a certain amount of time to recover from
pregnancy and childbirth. Besides the time taken to return to shape depends on
a variety of factors like whether you had a caesarean
section or a vaginal delivery apart from
the various associated conditions of your body. It is always thereby suggested
that seek the counsel of your physician and trainer before deciding on an exercise
regimen to lose post delivery weight. Given below are few effective and safe post
This is the easiest and safest exercise
that can prove to highly effective during post delivery. In fact doctors advise
to start and be persistent with Kegels within a few hours after delivery. The
exercise involves pulling in the muscles surrounding the vagina, whose tissues
might have become loose during delivery. It not only helps to naturally, safely
and effectively constrict the muscles but also helps you to fight of post
delivery difficulties like incontinence. It
strengthens the pelvic floor. Besides it also prepares you for sexual
intercourse sooner. The best part is that Kegels can be done while sitting or
lying down and anytime and anywhere. You just need to be consistent with it.
Pregnancy and childbirth cause heavy
trauma on the pelvic region. So you need to provide extra and early care for
the recovery of this part. Pelvic tilts are a safe way to strengthen the pelvic
floor, your lower back and fight weight gain that has happened during
pregnancy. Ask your doctor about when you should be starting with the exercise.
You simply need to lie on the floor, bend your knees and place both your feet
on the floor. Your hands should lie beside you and palms should face the
ceiling. Now exhale slowly and tilt your pelvis while keeping your lower back
firmly on the floor. Slowly inhale while arching your back, and note that your tailbone
must be pressed onto the floor. You will attain a slight rocking motion while
doing the tilts. This should be repeated in sets of 5-10 for around 3-4 times a
This is the simplest and the most
effective way to lose post
delivery weight. This is a light, non-stressful
and enjoyable activity apart from being a convenient one. You can have a breath
of fresh air, walk around the green park or the neighbourhood and also take
your baby along in his cute stroller. In order to lose the post delivery flab
successfully, chart out a walking routine for five days a week gradually
increasing the time from 10 minutes to an hour.
Yoga must always be performed under a
certified trainer. It is a safe and effective way to lose post delivery weight.
It helps in strengthening your entire body and also helps to fight stress. Yoga
helps in the restoration of the core muscles and enhances the flexibility of
your body. It can also fight off the depression that naturally sets in for many
women during post delivery. Thereby aiding weight loss as depression is known
to be a hindrance to fight weight loss as it kills weight loss apart from
inducing binge eating.
Remember; in an effort to shed those
pounds do not embark on a high intensity exercise routine. Although, such
routine like biking, high-impact cardio or running might offer faster results,
but your body will have to endure irreparable damage in the process. The trauma
of pregnancy and delivery needs time to heal and therefore the light exercises
are the safest bet during post delivery.