Most women during their pregnancy suffer from weight gain generally ranging from 5-20 kg. But it’s not only during pregnancy even in the post-pregnancy stage they are left with the baby weight. The women think that losing baby weight is next to impossible task. Getting your body back after pregnancy is not as difficult as it looks. Here are a few exercises with which you can lose all that baby fat and get back your pre-pregnancy body.
Walking is one of the most effective exercises for women who are in their pregnancy as well as their postnatal stage. Just after a woman has delivered a baby she should start with light walking and eventually brisk walking and heavy exercises can be added to their daily routine.
Doing pelvic tilt brings back the strength on the lower back. This exercise helps to tone down your tummy and strengthening the abs can also help to relieve back pain.
Method – lie flat on your back on a mat with your knees bent. Make sure that your back flattens against the mat by tightening the abdomen and slowly bending pelvis up and down.
Kegel helps in strengthening the muscles of the pelvic floor as these muscles are weakened by the birth process. The longer you hold the position it’s better as you will have good control over the leaks which happen during sneezing, picking up something, etc.
Method –Lie down flat on the floor and gently tighten and relax the muscles of the pelvic floor (perineum). It can also be done while using the washroom. While urinating hold your muscles until the urine flow temporarily stops.
This exercise helps in strengthening the back muscles. They also help in toning the tummy and abs.
Method- Lie on a mat with your back pressed against it with your arms along on your sides. As you inhale make sure the body is relaxed. Lift your torso until it is approx halfway between the knees and the floor. Reach toward your knees and hold on for 2-5 seconds at first (time limit can be increased once the basic level is done without any problem).
Deep belly breathing with Abdominal Contraction
This exercise is by far the easiest of all as this can be done after an hour of delivering the baby. It helps in relaxing the muscles, strengthening and toning the abs and belly.
Method – Take a deep breath drawing in as much air as possible. Pull in and hold your abs tight while inhaling and relax while exhaling. As you get a hold of this exercise the timings can be increased.
It is very common for women to carry extra weight after their pregnancy. Though losing weight can be easy for someone whereas it can be vice versa for the others but it is not impossible. Working out properly and eating healthy can get a woman here the prenatal body.