Exercise may not be the first thing on your bucket list after giving birth to your child, but it’s one of the best things that you can do for yourself. Exercise will not just help you lose the extra poundage that you have acquired in the last few months of pregnancy. With a planned exercise program, you can expect an improved health and reduce the risk associated with post-partum depression. The key strategy here is planned and gradual, and failure to do so will bring more problems than health benefits. Here are some basic exercise recommendations and tips that you can take after giving birth.
Walking for start
This is not the usual workout routine that comes to mind, but it sure delivers positive results after giving birth. According to Baby Center, a slow-impact exercise routine like walking to feel the air is one of the best exercise options after giving birth. An approval from a physician may not be required if you had a normal delivery, and you have exercised when you were pregnant. When walking, it’s best to start slow, and increase the intensity and number of minutes outdoors as you regain your strength. But if you went under the knife, it’s best to check with the doctor first before committing to this exercise or any exercise for that matter.
Head lifts and curl-ups to strengthen muscles
Head lifts and curl-ups are great in burning calories and in shaping the abs. For head lifts, you simply lie on your back, arms on the sides and the full back touching the floor. Just bend the knees, with your feet on the floor to set up this exercise routine. Once ready, simply lift your head by moving forward. Another variation is shoulder lift, this time you will use the hands to reach your knees. The last variation of this exercise is curl-up. Simply lift your torso and bring it between the knees, holding your position for at least 2 seconds before lowering your torso back.
Indoor rowing and other demanding exercise routines
Indoor rowing machines can be used in the household 6 to 8 weeks after pregnancy, or after the physician allowed it. These indoor rowing machines will allow you to simulate the action inside the boat while paddling the oars, thus it requires force and strength of arms. Whatever model of indoor rowing machine is used, it’s recommended to start the rowing exercise slowly. Just like other exercise routine, you’ll need to warm up first to prepare the body for this highly physical exercise. And even if you have already tried indoor rowing before, it’s best to condition the body once again. Gradual rowing that will not exceed 5 minutes for the first time is enough to condition your body.
Safety should always be part of any exercise plan, and the importance of safety is more critical if you have recently given birth. For best results, always exercise, according to the recommendations of your physician.