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Safe Exercises For Post-Natal Fitness

Safe Exercises For Post-Natal Fitness

March 04, 2019

Once you have had your baby, exercising will most likely be the very last thing on your mind. Instead all of your energy and focus goes to caring for your little one! Most of the time caring for ourselves takes a back seat. In reality, many obstetricians and midwives suggest waiting four to six weeks after you give birth before beginning to exercise. Once you reach this stage exercise can be a great way to not only get your body moving and healing, but also allows you to set aside a small amount of time just for yourself each day.We definitely are not talking about becoming iron women, but ready below for our favourite gentle exercises to help create a post natal routine.

Pelvic floor exercise
Do this move as early as one week after you have your baby if you had a vaginal delivery; if you had a C-section you might have to wait eight to ten weeks. Lie on your back with your knees bent and a pillow under your hips and another between your knees. Feet flat and your arms at your sides, inhale, then exhale and draw your abs in and tuck your pelvis under slightly, squeezing your buttocks as you do a Kegel. Hold for five seconds and release for ten reps.

Tummy exercise
Lie on your back, knees bent. Place a towel across your upper shins and grasp each end. Pull the ends of the towel and squeeze thighs together. Inhale, then exhale as you draw your abs in and lift your shoulders off the floor. Hold, and contract and release, your ab muscles ten to twelve times, working up to twenty. Do moves one to four in order for two weeks.

Cardio
In addition to these exercises, you may also want to slowly start to include some type of cardiovascular workout, such as brisk walking. This can also be a great way to help you build confidence in leaving the baby bubble of your home, even if it is for only a few minutes. Start out with five minutes, two or three days per week, and work up to twenty minutes or more.

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