After delivering a baby, the next thing on a woman’s mind is usually shedding all that baby weight. Research shows that starting an exercise routine soon after giving birth helps reduce the risk of postpartum depression and is good for the mother’s overall health.
Here are five exercises for a flat tummy that work like a charm.
Walking is an easy fitness routine that you may start soon after giving birth. Start with a slow stroll and increase your speed and the distance you walk every day. You may also carry your baby along; extra weight will help you build your upper body. Walking is the perfect way to ease into your fitness regime.
The Baby Glider
To perform the baby glider, you must hold your baby close to your chest and take a big step forward, bending your knee as your feet touches the ground (a lunge). Make sure that your toes don’t go past your knee. Return to your starting position and repeat this with the second leg. It is recommended that you perform 8 to 10 repetitions on each side.
The Baby Bouncer
The baby bouncer is similar to the baby glider. Instead of stepping to the front, step towards the side. Push back your behind in a manner that is similar to sitting in a chair. Keep your knees in line with your ankles. After returning to your starting position do the same with your next leg. Repeat this 8 to 10 times on each side. Both the Baby Glider and the Baby Bouncer are post pregnancy workouts that help strengthen your back muscles, legs and core.
Lie on your back with your knees bent and feet flat on the floor. Keep your arms at your side. Relax your stomach as you inhale. As you exhale, lift your head, neck, and shoulders off the floor slowly. Inhale as you lower yourself back to the first position. This workout is good for strengthening your back muscles and toning your tummy.
This is yet another effective exercise to reduce tummy after delivery. It is beneficial for your entire body. Lie on your back with your knees bent. Place a towel around your knees in such a way that you can grasp either end of the towel with both hands on either side. As you pull both ends towards your head, press your thighs together tightly. Inhale and exhale as you lift your shoulders off the floor. Hold, contract and release your abdomen muscles about 10 to 12 times. You may work up to 20.
Things to consider
- Before starting any exercise, make sure you consult your doctor. Also, if you feel any unusual symptoms while or after exercising, stop immediately and call your doctor.
- Always begin with a warm up exercise.
- Maintain a healthy and nutritious post pregnancy diet.
- For exercises where you may carry your baby, make sure that you are fit enough and have good balance. You may practice with a doll or a rolled up piece of cloth until you are confident enough to exercise with your baby.
Do these exercises regularly to lose weight. Pampers India is here to help you with your pre- and post-pregnancy needs.
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