Post Pregnancy Exercise Tips
Congratulations on your new bundle of joy! Now what is your plan to get back into shape and get back into those pre-baby jeans? CrossFit Scottsdale offers Women’s Only classes Every Tuesday and Thursday at 9:30am to help you get in the best shape for you and your family. Contact us today to come try out your first women’s only class, and get rid of that baby weight! Don’t just take our word for it, read the post pregancy exercise tips below to know all about the benefits once your baby is born!
Exercising after having a baby is beneficial to the women’s body and mind. Shedding a few extra pounds after nine months of allowing a little baby to grow and thrive in our body can lift a mother’s self-esteem. Exercising also builds up the strength and endurance necessary to make it through nighttime feedings and pushing strollers while performing the usual daily tasks. Many exercises can be completed in the privacy of the home or neighborhood without going to a gym.
Consult with a physician, midwife or doula before beginning any exercise routine, especially after having a new baby. Your physician, midwife or doula is not only full of pre-natal information about immunizations and cord blood banking for your baby’s health, but are also great resources to tap for your health concerns about post-pregnancy weight loss. If the delivery went smooth and uncomplicated, some exercises can begin as early as the next day. Cesarean sections require a little more time to allow the body to recover, however.
Pelvic floor exercises are great for women to do after giving birth. They help to stimulate healing by increasing circulation, resulting in minimized bruising or swelling. When using caution, they can be done even after a C-section without fear of tearing the stitches. To begin, lie down on the floor either on the back or the side. Slowly tighten the abdominal muscles and try to hold for five seconds while continuing to breathe normally. Do several repetitions, working up to ten seconds.
Pelvic tilts are a variation of the pelvic floor exercises. To do these, lie on the floor with the knees bent. Pull in the lower abdominal muscles, pushing the small of the back flat on the floor. Hold this position for three seconds, and then arch the back away from the floor. Repeat as much as can be tolerated with ten seconds between each repetition.
It is important to exercise the neck and upper back after having a baby, as well. These muscles will take a beating when carrying a new baby, car seats or any other gear necessary to get through the day. Nursing a baby will cause stress on the back that can be alleviated through exercising. Sit up straight while crossing the arms across the chest. Slowly twist the body to the left and then to the right, repeating at least ten times. This can also be done by placing the hands behind the head and linking the fingers together.
Taking walks provide exercise while helping baby experience the world and bond with Mom. It doesn’t need to be done on a treadmill inside a stuffy gym, either. Look for opportunities to walk throughout the house in the beginning. Once the strength has been built up, move to the outdoors. Pushing a stroller will provide some extra exercise, as well as carrying the baby. Start with slow walks and build up to longer outings.
If older children are in the house, playing offers many opportunities for exercise while making them feel special at the same time. Games such as tag, hide and seek, playing with a Frisbee or riding a bicycle provides aerobic exercise that can strengthen core muscles and help a mother gain her endurance back.
This article was written by Katie Moore. Katie is an active writer within the blogging community who discusses maternity, motherhood, prenatal health, childbirth and other topics within this niche. If you have any questions or would like to connect with Katie please contact by visiting her blog, Moore From Katie or her twitter @moorekm26.