Postpartum exercise For Girls Fitness
In your to-do list, exercise is the last thing you remember. In the first few weeks, you will be reeling from breastfeeding, changing diapers, sleeping babies. It will be difficult to find motivation to exercise.
However, postpartum exercise is actually not difficult. You just need to do it lightly and slowly, as long as you feel better.
Light exercise will help you recover faster and help you stay fit longer. Daily exercise also helps women prevent postpartum depression.
First 6 weeks:
Your body will recover gradually in the first 6 weeks. It is important that you do not push yourself. Do not force yourself to do the same exercises before you were pregnant.
Limiting lifting weights, strong exercise affects the abdominal muscles. Avoid tummy tummy or strong movements. Avoid exercises with sudden direction changes such as basketball, sprinting or mixed sports. You can ask your doctor to advise you on the appropriate exercises.
If you have postpartum bleeding, you should not go swimming to prevent the risk of infection.
First 3 months
When the pregnancy hormones are gone, your joints and ligaments need about 3 to 6 months to recover as they did before pregnancy. Therefore, you should limit exercises that can affect the joints and ligaments to minimize the risk of injury.
If you’re not already pregnant, you get used to the intensity of the training and even maintain these exercises during pregnancy, your body will recover faster. However, you should do everything slowly to ensure you can continue to be physically active later.
Avoid vigorous exercise and sports like skiing or water skiing, lifting weights.
You just “slowly but surely” to practice as before, you will avoid the risk of injury a lot. You can ask your doctor to advise you further.
If you’re excited about joining a gym, experts can tailor your own workouts to suit you.
Basic cardio and weight exercises are enough to restore your body to normal levels. Even with these exercises, you can take your baby to the gym.
Here are the basic postpartum exercises to do:
Pelvic floor exercises
Try pelvic floor exercises whenever possible. A good tip for new moms is to practice every time you go to the toilet. If you are not severely injured, you just need to do this exercise regularly, the pelvic floor muscles will recover very quickly.
You will find it difficult to get out of the house at this time. However, walking outside is not only good for your heart, it helps to restore stretching muscles during pregnancy, but also helps you mentally better.
Try to set a regular time each day, such as early in the morning. You put the baby in the stroller and mother and child walk together for about 30 minutes.
Start slowly if you haven’t walked much recently. After a few times, you will increase the tempo slowly.
Most babies love to ride in a stroller. So if no one is holding your baby, let him or her go. Your baby will love it and you will feel more secure.
Exercise is a way to take care of your postpartum health, not just for your body but also for good spirits. You will reduce the feeling of loneliness you may experience while at home with your children.
For the first 6 weeks, if you do your ab exercises, do only light exercise, not overexertion.
You should find information from fitness experts. The hospital also introduces exercises to help tone the abdominal muscles as before birth.
Start with simple exercises such as lying on your back, knees, legs on the floor. Then you breathe in, pushing your waist toward your spine. Do this a few times until you find that your abdominal muscles are responding.
After a few days, if it works, do the same thing. But when you pull your stomach in, gently lift your head and shoulders off the floor. Repeat several times before then gradually increasing the tempo – 10 beats at a time.
After 6 weeks, you can start exercising for your lower abdomen. Lie on your back with your knees bent and straighten your feet to the floor.