After birth, there are many changes that your body will go through and at times, it can make your body feel foreign. No two pregnancies are the same. Therefore, workouts routines and how soon you will be able to start exercising will differ.
While it may be hard to get your pre-baby body back, we have put together a list of 8 types of workouts that you can do post-pregnancy.
Pelvic floor exercise
Your body is still adjusting to having given birth, therefore it will need you to take baby steps. Starting with gentle workouts such as pelvic floor and abdominal exercises will be the easiest.
Choose between a sitting, kneeling, lying or standing position and gently pull in your lower tummy towards your spine for a period of 5-10 seconds. This is a convenient move that you can do as you go about your day.
Should you feel any pain at any moment, it is important to stop. Remember to consult with your doctor first to see if it is safe to start.
Go on walks
Time is one of the most limited things that you will have after having a baby. However, it is still possible to squeeze in an exercise like walking for 15 - 30 minutes a day. Try not to strain yourself after the first 12 weeks of birth. You can start by pacing yourself by gradually increasing your walks from 10 minutes to 30 minutes a day.
Try out moderate cardio such as swimming or cycling on a stationary bike. Remember to listen to your body to avoid straining yourself. You can do this for 30-40 minutes in a week.
Not only is it stress-relieving, but it can help you gradually gain your strength. Include your baby in the routine by placing them on the floor next to you as you tone your body.
It's a classic routine that can be beneficial for your post-pregnancy. It has the benefit of toning your bladder muscle, which tends to weaken once you have given birth and leads to incontinence with childbirth. Kegels can build resistance to stop leaking through the vaginal canal that occurs whenever you cough, laugh or bend over to pick heavy objects.
The baby squats
Involving your baby in your routines when they are 10 to 12 weeks lets you have the best of both worlds by being able to spend time with your baby without missing out on your workout routine.
You can try squats by placing your legs shoulder-width apart and holding your baby tight and close to your chest.
As you lower yourself to a squat position, lower your baby to make their feet touch the floor and back to your chest. You can choose to do 10-15 reps a day and gradually build your set.
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