In the first weeks
after giving birth, if your doctor agrees, you can start a post
pregnancy exercise program which will help your body keep up with the daily
activities you need to do when caring for a baby, and also to help your body
regenerate and regain the figure you had before the pregnancy.
Commence Exercises After Giving Birth
Some young mothers want to immediately get to work on
improving their physical condition after giving birth, but any post pregnancy
exercise program you begin must consider lactation, as it is known that
some types of exercises could affect the capacity of the body to produce milk.
Women that have given birth with the caesarean section method must be even more
prudent, as the inferior abdominal muscle was sectioned, and its recovery can
take about 3-4 months. This is why any exercise effort must be carefully
monitored, and the program must be approved by a medical professional.
Consider Running And Jogging
The most suitable exercises for toning the back and core
muscles are performed on the ground. Because you do not want to put too much
strain on the ligaments, which have already been overworked during pregnancy,
it is recommended that the exercises are not too demanding. This is why
stretching during the first two months is not recommended, especially if the
women gave birth with the natural method, as the shoulder articulations might
be affected. The same goes with jogging and running.
Choose Healthy Diet
Results of a post pregnancy program will not be seen
immediately, mainly because we are talking about only light exercises. The post
pregnancy recovery program is slow, and you will also need to combine the
exercise program with a healthy eating diet. Heavy effort and strict diets
during the first months after giving birth are definitely not recommended, it
is better the effort is increased gradually as time passes. A woman should not
start her normal fitness program before the 6th month after giving birth.
Expert Knows Better
Before starting any exercise program, you will have to
consult with your doctor. You don’t need to stress too much if you cannot find
the time for exercising, especially during the first two months. You will
probably find most of your time is needed to give attention to your child. Of
course, you should also think about yourself, but it is no problem if you
choose to start a post pregnancy exercise program three or four months after
giving birth.
Avoid Being Stressful
During lactation, is recommended that any exercises are done
when the breasts are emptied of milk. You should also drink a lot of water
while exercising. Kegel exercises are recommended to regain the strength of the
pelvic floor muscles, and these can be combined with gentle hip rotation
exercises. After a while you can go on to addressing the abdominal area.
Fluid Intake
An important element while exercising is the quantity of
liquids consumed. Avoid animal products, salt and spicy foods, and drink plenty
of water and herbal teas. The best idea is to try to locate a specialized
post-natal instructor, who will create a customised program for you, and also
show you the correct way to perform the respective exercises.