Most women are concerned with reshaping their newly formed 'pooch' after delivery. You know the sagging area of skin that used to resemble your stomach?
The good news is you can restore your abdomen to its pre-pregnancy luster, or at least a semblance thereof. It will take a lot of hard work however on your part.
Before you start exercising your abdomen however, it is important that you check for a separation or gap in your stomach muscles. Some women develop a gap in their stomach muscles as a result of the expansion that occurs during pregnancy and labor. It can take anywhere from four to eight weeks for this gap to close.
If you attempt to perform strenuous abdominal exercises prior to this, you may permanently injure your abdomen. So be sure to check before you engage in any stomach exercises.
Here's how:
- Life flat on your back.
- Bend your knees.
- Place the fingers of your left hand palm facing you above your belly button.
- Upon exhaling, lift your head and shoulders off the floor while sliding your right hand up your thigh toward your knee.
Feel your abdominal muscles tighten. As you do so, check for a gap between the edges of the muscle. If you have a gap that is more than two or three finger widths, you should perform only moderate exercise.
The gap will eventually narrow to one inch or so, and at this point you can typically safely perform crunches with no adverse effects. If you are having difficulty assessing whether or not your abdomen has a gap, ask your healthcare provider to point it out to you. This is actually a physical condition referred to as diastasis recti (but no need to get technical here!).
Below you'll find some of the best exercises for restoring shape and flexibility to your stomach muscles:
Leg Slide
This exercise can generally be started during the first month postpartum. You can do it while sitting on the floor watching your baby.
- Lie on your back with knees bent.
- Tighten your stomach muscles while pressing the small of your back against the floor, exhaling as you do so.
- Slide both your legs apart, so that they are moving away from your body. At the same time, keep your back flat on the floor.
- Return your legs to the start position when your back starts to arch.
- Repeat 5-10 times.
It is important that you pay close attention to your breathing during the leg slide, and tighten your stomach muscles before your slide your legs away from your body. Also pay attention to be sure the small of your back is pressed against the ground.
Pelvic Tilt
This is a great exercise for toning and strengthening the stomach, and can be started shortly after delivery.
- Lie on your back with knees bent and feet flat on the floor.
- Inhale while allowing your abdomen to expand.
- Upon exhaling lift your tailbone toward your belly button, while keeping your hips on the floor.
- At the very top of the tilt squeeze and tighten your buttocks for five seconds, then slowly release.
- Repeat.
Standing Pelvic Tilts
A variation of the traditional pelvic tilt, you can accomplish this exercise anywhere even on the go!
- Stand with your knees bend and legs hip-width apart.
- Place your hands on your upper thighs while resting your upper body weight on your arms.
- Stick your buttocks out just enough to flatten your back.
- Inhale, and then as you exhale pull your pubic bone toward your navel, pointing the tailbone downward.
- Repeat to a flat back position.
Head Lifts
Consider this exercise a sort of 'mini' crunch that you can try if your abdomen is still healing from the trauma of birth.
- Lie on your back with knees bent and feet flat on the floor.
- Be sure your back is pressed to the floor.
- Lift your head off the floor and bring your chin toward your chest.
- Hold this position and then return to start.
Seated Lat Rows
This exercise actually works to tone the upper arms and back. It is important that you establish balance in your exercise routine. By working out your back muscles in particular, you'll provide extra support for your abdomen. For this exercise you'll need either two light dumbbells or milk containers filled with water.
- Sit on the edge of a chair.
- Bend knees and keep feet flat on floor.
- Place dumbbells or milk cartons by your feet.
- Bend forward and bring your chest to your thighs, while keeping your back flat.
- Hold one milk carton or dumbbell in each hand, allowing arms to hang down with palms facing one another.
- Bend your elbows and bring them up toward your shoulders.
Straighten arms, repeat 5-10 times.
Push - Ups
Push ups can be done at any time, even during the first couple of weeks if you are feeling strong enough. Push ups are a great way to help strengthen your upper body, which will need to be strong to carry baby around.
Article by Beverley Brooke, author of "Ensure a healthy safe pregnancy for you and your baby", visit Pregnancy Wizard for more on postpartum exercise
Showing posts with label Postpartum Exercise. Show all posts
Showing posts with label Postpartum Exercise. Show all posts
2009/08/10
Pilates With Your Baby - Postpartum Exercise Routines That Work
Taking care of a new born baby can sometimes leave you feeling exhausted and frustrated, especially when you want to take the weight you just gained back off. Sometime trying to find time for postpartum exercises between diaper changes, feedings, and the rest of the things you on a regular basis can be very frustrating. Instead of worrying about finding the time, make the time, and include your new baby in your workout. What a great way for you and your child to bond!
The areas of concentration for postpartum weight loss should be your abdominal muscles, your hips, the muscles of your lower back, buttocks and pelvis. These are the areas that are affected the most during pregnancy. There are specific postpartum exercises to help you get them back in shape and instead of using Pilate's equipment to help you maintain the proper form needed to perform the exercise, you use your baby.
Mothers and babies spend a lot of time together during the first months of the baby's life. But if mom has to go back to work, their time is severally reduced. By working out with your child once a day, you get to retains some of that precious time together and still have the ability to get your body back in shape. Always make sure you baby is also in a good mood and rested this will make your experience more enjoyable for both of you. While doing the exercises, talk to you baby, laugh, play, and let them know that they are loved.
Before you start any postpartum exercise routine, make sure your doctor has said its okay. You do not want to cause any undue stress to your body and cause any complications that could cause problems done the line. Start out by performing each exercise three to four times and work your up to ten times a piece. Rest if you have to and do not overexert yourself. Keep blankets and pillows available or your baby's bouncy seat in case both of you get tired. And if you do get tired, feel free to just sit and cuddle your little one.
If you are familiar with Pilate's exercises, you will be able to do these exercises easily. Start with hundreds - similar to pelvic lifts - and place you baby on your lap leaning against your thighs. Perform the exercise while keeping eye contact with you baby. Other Pilate's exercises should include leg stretches and kicks, side kicks, leg pull downs and plies. If you have had a C-section, avoid any of the exercises that put undue stress on your incision.
You will have to work at getting your body back into shape and it can take anywhere from six to twelve months before you see results. By following a good diet, getting as much rest as possible, and drinking plenty of water, you will be on your towards your pre-pregnancy body. Add postpartum exercises to the mix with some patience and effort, you'll have you figure back in no time.
The miracle of pregnancy is just that, a miracle. However we do have to take action in the real world to look out for the physical vessel bringing the new life to us, the mom. Take a leading role in your own physical condition, by visiting the site below. It was designed for moms by a mom.
http://www.squidoo.com/fityummymummy-IsReal
http://superiorselfimprovement.blogspot.com
The areas of concentration for postpartum weight loss should be your abdominal muscles, your hips, the muscles of your lower back, buttocks and pelvis. These are the areas that are affected the most during pregnancy. There are specific postpartum exercises to help you get them back in shape and instead of using Pilate's equipment to help you maintain the proper form needed to perform the exercise, you use your baby.
Mothers and babies spend a lot of time together during the first months of the baby's life. But if mom has to go back to work, their time is severally reduced. By working out with your child once a day, you get to retains some of that precious time together and still have the ability to get your body back in shape. Always make sure you baby is also in a good mood and rested this will make your experience more enjoyable for both of you. While doing the exercises, talk to you baby, laugh, play, and let them know that they are loved.
Before you start any postpartum exercise routine, make sure your doctor has said its okay. You do not want to cause any undue stress to your body and cause any complications that could cause problems done the line. Start out by performing each exercise three to four times and work your up to ten times a piece. Rest if you have to and do not overexert yourself. Keep blankets and pillows available or your baby's bouncy seat in case both of you get tired. And if you do get tired, feel free to just sit and cuddle your little one.
If you are familiar with Pilate's exercises, you will be able to do these exercises easily. Start with hundreds - similar to pelvic lifts - and place you baby on your lap leaning against your thighs. Perform the exercise while keeping eye contact with you baby. Other Pilate's exercises should include leg stretches and kicks, side kicks, leg pull downs and plies. If you have had a C-section, avoid any of the exercises that put undue stress on your incision.
You will have to work at getting your body back into shape and it can take anywhere from six to twelve months before you see results. By following a good diet, getting as much rest as possible, and drinking plenty of water, you will be on your towards your pre-pregnancy body. Add postpartum exercises to the mix with some patience and effort, you'll have you figure back in no time.
The miracle of pregnancy is just that, a miracle. However we do have to take action in the real world to look out for the physical vessel bringing the new life to us, the mom. Take a leading role in your own physical condition, by visiting the site below. It was designed for moms by a mom.
http://www.squidoo.com/fityummymummy-IsReal
http://superiorselfimprovement.blogspot.com
Subscribe to:
Posts (Atom)