Exercises post delivery

[Lalitha Rao]

Hi,

I am nearing to my due date...little excited and tensed as well...and today i saw footprints below my tummy and that still excited me. When i browsed through some sites, i saw that postnatal yoga can be started from the second day of the delivery. I wonder how one will feel immediately after delivery and how long does it take for them to get into normal position? When to start yoga and are there any specific kind of exercises that should be done? and if anyone have any valuable suggestions for getting back to shape, please suggest me.

[Anjana]

Hi Lalitha,
My best wishes for a healthy delivery. ya you are right, postnatal exercises can be started soon after delivery but it also depends on the type of delivery; whether it is normal or caeserian. You should start these exercises slowly. The basic exercise tat can be started are kegels exercises. They are simple and easy to do even can be done while lying down. It is best to start yoga after only uunder an expert guidance otherwise you would be doing more harm than good.
Best of Luck

[Hetal Kapoor]

you should not start exercises soon after delivery as the body is in a very weak state. It is better to gradually resume exercising. Walking is the safest and best exercise after delivery. If you have a c-section, then you have to check with your doctor first. Recovery after c-section takes several weeks. However, walking at an easy pace is always best

[Hemali Mundra]

It all depends how fit you are after delivery and also how fit and active you were before delivery. But as Meenakshi said it is better to take it slowly. your joints and ligaments will be loose for about three to five months after delivery so it is better to take precautions and avoid strnuous activities. Light walking, kegels exercises are good during this time. don't overdo any exercises for the first few months after giving birth as your body needs time to heal.

[Sari Nath]

The hardship of nine months is over now and majority of the mothers are worried to get back to their normal size now. Do not worry you can get back to the gym six weeks after the birth. But before going to the gym remember to ask your doctors if it is safe to work out and do as recommended.

[neha francis]

You can start off with the beginners, Kegels exercise. These exercises mostly target the pelvic areas. You can sit on a bench with shoulder and feet apart and keeping hands on the hips. Contract the pelvic muscles hold and return to the bench, repeat it 10 times.

[Priyanka Mehta]

Next you can do the floor bridges which target the hamstring and butt areas. You can lie on your back, keeping your knees bent, feet flat on the floor, arms on side. Squeeze the butt and lift it from the floor pressing the heels into the ground. Hold this position for some seconds and then repeat it 10 times.

[Riya Jain]

You can do the crunch beat which target the abs and the legs. Lie on the back with knees at 90 degrees, lift your legs, place your hands behind the head and start crunching. Do it diagonally, cross ankles and various other forms and repeat it 8 times.

[Preeti Gada]

Next you can do the immediate forearm plank which targets abs, thighs, butt and obliques. This will help you get your core body into the prime form. These exercise are great way to work on the entire core of the body without straining the neck and the back. Hold the plank position for 20 to 30 seconds and then release. Repeat it 4 to 5 times.

[Sneha Rathod]

Next you can do the hamstring curl which targets the hamstrings and butt area. In this lie on you back with arms slightly outside and knees bent and the claves resting on the stability ball. Lift your hips and squeeze the abs tight and bend your knees to curl the ball, then slowly push the legs out. Do this 10 times.

[Zubi Khan]

Next you can do is intermediate squat thrust which targets abs, butt and legs. Stand in the squat position and touch your hands down in front on the floor. Push your legs back forming the push-up position and then feet forward towards your hands. Repeat this 10 times.

[Minal Bhalla]

You can do the wide-stance deadlifts they target the butt, legs and lower back. This exercise depends on what you can eat and how much you exercise in the pregnancy. Majority women start working out within six months.