The thought of doing planks and squats to get rid of your post delivery baby fat sounds tough, right? Well, the good news is that you can lose those annoying pounds and get into the best shape of your life with the workout plans for new moms that we are going to discuss right here.
Of course your body undergoes a number of changes during pregnancy. Your tummy would no longer be flatter and the idea of doing crunches sounds terrifying. The workouts discussed here are safe and you can perform them within the comfort of your home while keeping a close eye on your bundle of joy.
Like any other exercise plan, it is recommended that you get a green signal from your doctor before starting with workouts designed for new moms. These exercises can be performed at any time during the day but you can do them first thing in the morning to set a positive tone for your entire day.
Regular post natal workout is recommended for several reasons:
Kegels are recommended after delivery to promote healing and strengthen pelvic floor muscles. These exercises can help you regain bladder control. Perhaps the best thing about Kegels is that you can do them anywhere and no one would know you’re doing them.
Sit comfortably on a chair with your feet placed shoulder-width apart. Now slowly contract your pelvic muscles as if you are trying to stop your pee. Hold the muscle position and stand for a couple of seconds. Now sit on the chair and release your pelvic muscles. You can perform 2 to 3 sets of these exercises of 10 reps each.
To make Kegels more challenging, stand with your feet placed firmly on the ground. You can use a high quality yoga mat to prevent extra stress from building on your feet and ankles.
Bend your right knee and lift your left leg straight in front of you. Now, try to sit on the chair as you perform the exercise. Make sure your left leg is straight throughout. Hold the single leg squat position for about 3 to 4 seconds and then stand up straight. Switch legs and repeat the exercise. You can perform 2 to 3 sets of standing complex Kegels.
You might have noticed the ‘pooch’ – the gap between your abdominal muscles widen during pregnancy and almost 75% of new moms have it. In most cases, this gap heals without help but sometimes the big squishy blob can stay for a long time.
The following exercises can strengthen the core and there’s a good chance that you will feel less pain in your lower back. You can perform these moves three to four times a week after 3 to 4 weeks of delivery. If you had a c-section, it is advisable that you wait until your stitches have healed completely and this can take about 8 to 12 weeks.
This move can be performed as early as 7 days after normal vaginal delivery. New moms who had c-section birth should wait for about 8 to 10 weeks.
Lie on a yoga mat with your back straight and knees bent. You can place a pillow under your hips if you’re not comfortable lying on your back. Place your arms on the sides and then slow inhale as you try to lift your pelvis and squeeze the buttocks. Hold the position for 5 seconds and then release. Perform at least 2 sets with 10 reps.
This move can be added to your post natal workout after 4 to 6 weeks.
Lie on your back and make sure your knees are bent and feet are placed almost hip width apart. Inhale slowly and pull your belly button in towards the spine. Now slowly move your hips off the mat into a bridge position. Hold the position for about 5 to 8 seconds and then release. Return to starting position and repeat the same steps 5 to 8 times.
Hip bridges help tone your tummy, buttocks and thigh muscles. If you want to make the move more challenging, lift one heel while holding the bridge for 5 seconds and then lift the other heel while keeping your pelvis still.
Planks not only strengthen your abs but you can also tone your thighs and buttocks. Medical experts suggest that getting your core into great shape can help your body bounce back the fastest. Forearm plank is recommended at least 4 weeks of vaginal delivery. If you had a c-section birth, it is advisable that you wait slightly longer.
Forearm planks like side planks and even traditional planks are excellent ways to work your entire core without putting additional stress on your neck and back.
Get into a plank position. Make sure your abdominal muscles are engaged and your back is straight. Your forearm should be resting on the floor and the legs should be extended. Hold the position for about 30 seconds or more (take care not to overdo it) keeping your butt up and abs tight.
After 30 seconds, release the abdominal muscles and rest on the floor for about 20 seconds before repeating the move again. You should complete a set of 4 to 5 planks for best results.
To make the move more challenging, start with a forearm plank and then move into a side plank. Remember, you need to shift your body weight carefully so that your elbows and wrists are not under excessive stress.
Lie face up on the floor and place your arms on the sides. Now bend your knees and rest your calves on the center of a medicinal ball. Squeeze your abs and lift your hips up as you try to curl the ball in towards you. Now slowly push back the ball and perform 2 to 3 sets of the exercise.