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.
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Walking
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.
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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.
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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.
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Head Lifts
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.
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Towel Pulse
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.
This is superb post I love reading health related ports. I would like to add Squats they are good to reduce thigh weights.
Squats are one of my favourite exercises. They are amazing for toning thighs.
This seems like a helpful post for pregnant ladies!
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Even if you aren’t pregnant these are helpful exercises to tone the body.
After 3 yrs post delivery finally i have taken a resolution to attain a fitter and leaner body. Jogging is new found love 💟.. The exercises that you mentioned are worth trying. I find head lifts very effevtive. Shall try out the towel pulse it sounds fun..
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Jogging is a great cardio workout. It also makes you feel amazing.
This is a very helpful post! Thanks for sharing!
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Glad you found the post helpful Husna.
Some how I manged to loose my weight without doing anything.. He he.. But shedding weight post pregnancy is really a difficult task..
I don’t have much to say apart from lucky you! 🙂
You have shared some amazing workout tips! I guess walking is the most underestimated exercise but if we do it regular we can definitely see a difference!
Rightly said Zainab. Consistency is the key.
Though it’s 5 years after pregnancy, I still am overweight. I loved towel pulse one. Simple yet effective
Exercise and a balanced diet are key for maintaining a healthy BMI. As long as you find something fun you can do you will soon be on your path to amazing fitness.
Post pregnancy weight gain takes a little extra time to go off..one must be patient and determined.. thank you for these exercises
True Soniya. Being regular and consistent is the key.
Really a wonderful post dear. It’s really a problem for some ladies that they gain much weight during pregnancy. And not able to lose after delivery. These exercises can be helpful for those ladies. Me too want to lose some of my weight and back to in shape. Will try these sure.
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Thanks Minakshi. Find an exercise form that you like. This way it won’t feel like a chore and you will enjoy it and soon get back to the fitness level you want.
this is such a helpful post sangeeta!
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Thank you Megha 🙂
All credits to the guest writer.
I am still struggling with it and an all time excuse it that I have no time. Thanks for the inspiration 🙂
Start slow. Even spending 10 minutes a day can help.
I could’ve used this post 12 years ago. Lol! These are great tips for losing the weight.
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Kathrine Eldridge recently posted…Beaded Choker Top
Thanks Kathrine.
These are some amazing tips! post pregnancy weight is such a problem for many
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I’ve seen a lot of friends go through this. Mommies need to take care of their bodies too.
It is such a great post for pregnant ladies… I had lost almost all post pregnancy weight and seems like I am gaining few kilos again… Time to follow your instructions… Thank you for this amazing post at the right time…
Thanks Snigdha. Exercise not only makes us fitter but also makes us feel good. More reasons to hit the gym! 🙂
You know, I lost about 15 kg post delivery. But now I’m gaining weight. This post will help me for sure.
With a balanced diet and exercise, you will definitely start seeing change.
I need to seriously do seem exercise now onwards.. thank you for posting and inspiring.
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Thanks, Sonali. I recently got back to working out and truly is exhilarating.
This is such a helpful post !! I am still struggling to loose my tummy fat !! Will try to incorporate these in my daily exercise routine
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Thank you so much Radha 🙂
Post baby it is just impossible to find time to get any exercises.. but if you incorporate such effective techiniques it is bound to help you.. thanks for all these nice tips!!
Try doing strengthening movements whenever you get the time. It will definitely help.
Walking helps a lot with weight loss
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Walking is a great cardio exercise. And it can be done by anyone with any fitness level.