Most women are faced with the challenge of reducing their bellies and hips after pregnancy. Other parts of the body also tend to gain weight during pregnancy and it is somewhat difficult to get rid of the fat and get back in shape.However, there are some post partum exercises that will help you regain your former shape. Here are some exercises that can help you get back in shape after the delivery of your child.
Various Postpartum Exercises
1. Leg Slide
This exercise is one of the post partum exercises that you can start doing in the first month after pregnancy. For doing it, you have to lie down on the back with bent knees. Press your back a little against the floor and tighten your abdominal muscles and you should exhale while doing this. Slide the legs apart in a motion that takes them away from your body.
On the other hand, your back should lie flat on the floor. Return the legs to the position from where you have started as your back starts to form an arch. Repeat this exercise 5-10 times.
2. Pelvic Tilt
This is one of the popular post partum exercises that you should do for strengthening and toning your stomach muscles. This exercise can be started within a short period after delivery. Lie on the back with the feet on the floor and the knees bent. Allow your abdomen to expand while you inhale deeply.
While exhaling, lift the tailbone in the direction of your belly button but you must keep the hips on the floor. When you reach the top of the tilt, tighten and squeeze the muscles of your buttocks for five seconds and then release slowly. By doing this exercise regularly, you will get back your figure within a short time.
3. Standing Pelvic Tilts
You can perform this exercise anytime and anywhere. Stand in such a way that your feet are a hip width apart and knees are bent.
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Place your hands on the thighs and rest the weight of your body on the arms.
Flatten your back by sticking your buttocks out. Take a deep breath and as you exhale, pull your pubic bone towards your belly button and keep the tailbone pointing downwards. Repeat so that your back becomes flat again.
4. Head Lifts
This post partum exercise is like a mini crunch. Lie on your back with feet flat on the floor and knees bent. Press your back to the floor. Now, lift your head off the floor and bring your chin towards the chest. Hold this position as long as you can and return to the starting position.
5. Push Ups
You can do push-ups at any time even in the first two weeks if you feel strong enough. They are great for strengthening the upper body. Before starting these exercises make sure that you check if your stomach muscles have got a gap.
With some women a gap develops in the stomach muscles due to the expansion during the pregnancy and it may take four to eight weeks for this gap to close. If you start any kind of exercise routine before the gap closes, there are chances of permanently damaging your abdomen.