Having a baby is a lovely feeling for a woman. Not only does it change a woman’s life for the better but heralds her to a brand new role: a mother. However, it also comes with some added fats in the body which you might want to get rid of. Although we are all for feeling the best in our own skin, we would more often than not, want to get back our pre-pregnancy body. In addition to fat burners, a lot of women resort to a simple workout routine. We understand you want to get back in shape as early as possible. But here, we would like to take things a little slow. Pregnancies are something which should never be taken lightly. This holds the same for post-partum issues. They are as delicate and sensitive, so you might want to be on the safer side rather than rush things and feel sorry later.
Most doctors generally recommend that one can start working out after six weeks of delivery. But you might still want to consult your doctor as not every pregnancy is the same. Women who just had a C-section might take a little longer until they can start exercising. However, rest assured it is not something really difficult to achieve. A lot of women have and will be doing it. It is totally safe after a certain point in time.
We have brought to you the seven best and the most favorite lower body workouts every new mom embraces. Follow suit to get back to your pre-pregnancy body:
It might not seem like much of a workout, but after a childbirth, this might feel so.
Walking is the easiest way to transition to the workout routine after the body has been through a tremendous amount of pressure. You can start off with a casual, easy stroll. Eventually, you are supposed to work your way to a brisk walk. Take it as a gradual process and watch it happen by itself. To add some extra benefit, you can carry your baby in a front pack and try walking. You can also include some variations by walking in a zig-zag pattern or backward. Make sure you are only including your baby when you have mastered brisk walking and are confident about your balance.
Why You Should Do It: It might seem trivial but walking is the smoothest way to shift to a fitness regime after going through pregnancy and childbirth.
If you are unfamiliar with this exercise, you might want to do this for the first time while using the bathroom. What you need to do is manipulate your muscles which control your urine flow. When you are urinating, hold it for a few seconds and then release it. Remember how that feels and use the same muscle contraction in when are doing this exercise outside. Simply hold and release the same muscles. Do this muscle manipulation for 10 to 20 times in 2-3 reps.
Why You Should Do It: This classic exercise will immensely help you with incontinence which comes with childbirth. Further, it will brilliantly tone your bladder muscles. When it comes to dealing with incontinence, the longer you hold your Kegel, the better. This is because it will help you in getting a control over those leaks caused by laughing, picking your baby up, or sneezing.
You might want to get comfortable with the workout clothes of your favorite fitness apparel brands for this one. Lie on your back with your knees evenly bent and feet flat on the floor. Engage your core and lift your butt above the floor, keeping your heels pressed on the ground. Perform Kegels while you are in this position and hold it for three seconds. Slowly return to your former relaxed position on the floor and release your Kegels. Do this in one to three sets in 2-3 reps.
Why You Should Do It: Once you have mastered the art of Kegels, it is time to take it to the next level. When you perform Kegels in this position, the benefits are multiplied. Floor bridges are the best for strengthening and tightening up your hamstrings and butt after childbirth.
Deep Belly Breathing
Sit up straight and breathe in deeply, drawing up air from the diaphragm. Contract your abdominal muscles tightly and hold while inhaling and loosen up while exhaling. Repeat this a couple of times and increase the amount of time you are holding the air in as you progress.
Why You Should Do It: This is the easiest exercise—so easy that you can do it right after an hour of giving birth. It is all about breathing in this one. This immensely helps your muscles to relax. It would even help kickstart the process of toning and strengthening your belly and abs. This is the area to be worked on the most. And the earlier you start, the better. No matter if it is only just breathing. It has its benefits.
Lie face up on your exercise mat. Bend your knees at 90 degrees and lift your legs up, holding your calves parallel to the floor. Place your hands above your head keeping elbows out, crunch up and lift your shoulders off the mat. Diagonally extend your legs, cross your ankles and slowly extend your arms overhead. Hold this position for some time, switch your legs and repeat eight times.
Why You Should Do It: This exercise concentrates on tightening and strengthening your abs and legs. Just make sure that you are not doing this exercise at the start of your fitness regime. Let some days pass until you are confident with the easier ones and then try this. It isn’t that difficult but you should keep a tab of your strength.
Kneeling Pelvic Tilt
Start by getting on all fours. Letting your toes touch the floor behind you, hold your arms straight under your shoulder line. Keep your palms flat on the floor. Keeping your back relaxed and straight, inhale and pull forward your buttocks. Meanwhile, tilt your pelvis and rotate your pubic bone upward. Hold this position and count to three and then release.
Why You Should Do It: This relaxing exercise will help you tone up your belly. Additionally, it also strengthens your abs, making sure that you are relieved from any sort of back pain.
Lie down on the floor with you facing up. Bend your knees with your arms slightly out on each side. Rest your calves on the center of a stability ball and flex your feet. Lift up your hips, squeeze tight your abs, bend your knees curling the ball towards you. Keeping your hips up, slowly push the legs back out. You can do one to three sets of them of 10-20 reps.
Why You Should Do It: After you’re a quite confident with the simpler exercises, you can allow yourself to get some props and notch it up a little higher. This exercise is absolutely beneficial for toning up your hamstrings and butt and relaxing your back.
We have given you the best of the lower body workouts to get back to your pre-pregnancy body. These would not only help you shed those excess weights but also prevent any postpartum depression.
Author Bio: Harold Camaya
She is a blogger who loves to write in different verticals. She co-authored Supercharge Organic Traffic: A popular course focusing on Organic Traffic for Ecommerce.. Her hobbies are traveling and reading novels.