Post Pregnancy Exercise Tips
This is a guest post written by Katie Moore, maternity expert and owner of Moore From Katie.
Exercising after having a baby is extremely beneficial to the woman’s body and mind. Getting a body figure back can boost a new mother’s self-esteem after nine long months with a little baby growing and thriving inside. Exercising also develops the strength and endurance necessary to make it through nighttime feedings and nonstop stroller pushing, while performing the usual daily tasks. Many exercises can be completed in the privacy of the home or neighborhood without the hassle of going to a gym.
Consult with a physician before beginning any exercise routine, especially after having a new baby. Your doctor is not only full of pre-natal information about immunization and cord blood banking for your baby’s health, but is also a great resource to tap for any health concerns regarding post-pregnancy weight loss. If the delivery was normal and uncomplicated, some exercises can begin the next day. Cesarean sections require a little more time to allow the body to recover, however.
Post Pregnancy Exercise Ideas
Pelvic floor exercises are one of the best post pregnancy exercises for women after giving birth. They help stimulate healing via increased circulation, resulting in minimized bruising or swelling. When using caution, they can even be done after a C-section without fear of tearing the stitches. To begin, lie down on the floor either on the back or the side. Slowly suck in and tighten the abdominal muscles and try to hold for five seconds while continuing to breathe normally. Do several repetitions, working for up to ten seconds per rep.
Pelvic tilts are a variation of the pelvic floor exercises. Lie on the floor with your knees bent and pull in the lower abdominal muscles, pushing the small of the back flat on the floor. Hold this position for three seconds, and then arch the back away from the floor up towards the ceiling. Repeat as much as can be tolerated with ten seconds between each repetition.
Pelvic Tilt Exercise
It’s important to exercise the neck and upper back after having a baby, as well. These muscles will take a beating when carrying a new baby, car seats or any other gear necessary to get through the day. Nursing a baby will put excess stress on the back that can be alleviated through exercising. Sit up straight while crossing the arms across the chest. Slowly twist the body to the left and then to the right, repeating at least ten times. This can also be done by placing the hands behind the head and linking the fingers together.
Taking frequent walks provides exercise, while helping the baby experience the world and bond with Mom. It doesn’t need to be done on a treadmill inside a stuffy gym, either. Look for opportunities to walk throughout the house in the beginning. Once the strength has been built up, move to the outdoors. Pushing a stroller will provide some extra exercise, as well as carrying the baby. Start with slow walks and build up to longer outings.
If older children are in the house, playing offers many opportunities for exercise while making them feel special at the same time. Games such as tag, hide and seek, playing with a Frisbee or riding a bicycle provides aerobic exercise that can strengthen core muscles and help bring back a pre-pregnancy figure.
This article was written by Katie Moore. Katie is an active writer within the blogging community who discusses maternity, motherhood, prenatal health, childbirth and other topics within this niche. If you have any questions or would like to connect with Katie please contact by visiting her blog, Moore From Katie or her twitter @moorekm26.
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