It is not advisable to go on exercise regimen immediately after delivery. Therefore, it is necessary to consult doctor before starting any post delivery exercise regimen. Read on to find about the postpartum or post delivery exercises to be avoided.
Your body has gained a lot of weight during pregnancy and you would want to shed the flab and get back your shape as soon as possible. Postpartum exercises are very effective in this regard as they help you to get rid of the fat when done under expert supervision.
But you must understand that your body has just got through the challenge of pregnancy and childbirth. So you need to allow it to recuperate and give time to recuperate so as to be ready for workout. So be patient and take it slowly. Be sure to consult your doctor on the exercises especially if you are breastfeeding.
Unsafe Postpartum (Post Delivery) Exercises
Given below are few exercises and movements that are to be avoided postpartum even though several recommended postpartum exercises ensure effective weight loss.
Weight Training –
Lifting moderate to heavy weights are an absolute no-no during postpartum. They can adversely affect your long-rested muscles, joints, spine and not to forget the abdomen region.
Light crunches are alright, but it is advisable to avoid strong abdominal crunches. They might do irreparable damage to your still inflated uterus and the overall abdominal area.
Light and gentle stretches are good to prepare the body for activity. It helps to free the rested muscles and you gain flexibility. But avoid big stretches which can stress your ligaments and joints. Note, they are not yet prepared for high action after being sedentary for over six months.
High-Impact Exercises –
One must avoid any type of high-impact activity that falls under the category of high-intensity training. They might be highly effective weight loss techniques but postpartum, you need to take care of your body and gradually condition it for workout
Jumping Directions –
You must avoid any movement or exercise that involves sudden change in directions. These include netball and sprint training.
During postpartum it is best to avoid any variant of sports that involves physical contact. Remember, your body is still in the recuperation stage and you are not yet ready to deal with any further possible stress, injury or even an activity that requires high stamina. Contact sports can potentially cause unintended rough movements that can have adverse effects on your body.
Oblique Curls –
These exercises aim at strengthening the external layers of the abdomen, the rectus abdominis and external oblique. These external layers get out of shape and become saggy during pregnancy. Postpartum, it is usually the first thing that you would want to see disappear in an instant. But magic does not happen and you need to take it easy. Avoid working on oblique curls as they can damage the tissues of the ballooned abdominal wall along with the organs inside.
Fitness Training –
While you should do your best to remain fit, avoid the rigorous fitness training in an urge to get back into shape immediately. These exercises actually target and work on the abdominal muscles by sort of stretching and ballooning them. Now, you are unintentionally causing an inflation in the already ballooned abs. the abdominal separation will enhance as the expansion of the abdominal walls gets worse even more. During postpartum these very factors are found to result in postural problems, lower back pain that lingers on, pelvic instability along with urinary stress incontinence.
Your body is different as it has undergone a lot of changes after having a baby. Patience and consistency can help you to get back into shape rather than resorting to quick ways for weight loss. Getting back should be a gradual process and started with light and simple exercises. Be gentle to your body and at any cost avoid the aforementioned exercises so that you can effectively lose weight without causing any injury to the already stressed area. Let your body heal and recover before getting into a full-fledged exercise regimen.