After having sufficient rest from giving birth, it is common for most first time mothers to want their pre-pregnancy body back. Aside from consuming healthy food such as a planned confinement meal, regularly breaking sweat also helps you be healthy! While doing light exercises during pregnancy is vital for your health, getting back to being active after giving birth is just as essential.
Whether it is your first, second, or third trip around the postpartum stage, it goes without saying that your postpartum body will likely be a lot different from your pre-pregnancy body. However, if you are eager to regain your pre-pregnancy body and fit into those beautiful bootcut jeans you own, you might wonder when is good to resume workouts and what types are best in the first weeks or months of childbirth. To help you, check out these four postpartum fitness tips for first-time mothers!
1. Walking
Walking may not sound much of a workout; however, gentle walks can also do wonders for your body. It is one of the simplest and easiest ways to ease yourself back into a fitness routine right after birth. You can start with a leisurely walk and gradually move your way up to a brisk walk. For variation, you can try walking backwards or walking in a zigzag pattern. However, keep in mind not to carry your baby with you while doing this workout unless you have mastered it and are confident of your balance.
2. Kneeling Pelvic Tilt
This workout helps tone your tummy, strengthen your abs, and relieve back pain. Start on all fours with your toes touching the floor, and your arms straight down from your shoulder line, with your palms touching the floor. Make sure that your back is relaxed and straight, not arched or curved. As you inhale, draw your buttocks first, turn your pelvis, twist your pubic bone upward, then hold, release, and repeat for three seconds.
3. Kegels
This classic exercise aims to help contract and hold your muscles that control the flow of urine, toning your bladder muscles and reducing the risks of incontinence associated with childbirth. Depending on how many Kegels you regularly do, with time, you will have better control over leaks caused by laughing, sneezing, or picking up the baby.
4. Deep Belly Breathing
Deep Belly Breathing helps your muscles relax and ignites the process of restoring and toning your abs and belly. To do this, one should sit upright and breathe deeply, drawing air from the diaphragm upward and then gradually increasing the amount of time you can contract and hold your abs. This workout routine is so easy; you can do it an hour after giving birth.
Conclusion
Several factors will determine the specific exercise guidelines, such as your pregnancy, type of birth, and any complications experienced during delivery. Easing any workout after giving birth is the key to both the success of your overall health and fitness plan. Pair your exercises with a healthy meal to ensure a speedy and successful postpartum recovery!
At Yue Zi Le, we provide confinement food catering in Singapore and are skilled in providing nutritious meals for recovering mothers. We offer delicious and healthy meals to help you ensure a safe and healthy body for you and your baby!
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