Post-Pregnancy Exercise Routine: Getting Back in Shape

Six weeks after giving birth, most of the changes that occur in a woman’s body during pregnancy return to normal. But you have to work towards getting rid of the pregnancy weight, which is centered around the belly, hips, and thighs. Here are a few tips for your post-pregnancy exercise routine.

If you had a Caesarean, difficult birth, or complications, it may take a little longer to feel ready to start exercising. If you did not work out during pregnancy, start with easy exercises and slowly build up to the harder ones.

Walking

Walking is one of the best and simplest ways to begin with your fitness routine post-pregnancy. This is mainly because it is a full-body workout and targets your cardiovascular system too. Begin with an easy stroll and gradually work your tempo up.

Deep Belly Breathing With Abdominal Contraction

This exercise is so easy you can do it an hour after giving birth. It helps relax the muscles and starts the process of strengthening and toning your abs and belly.

1. Sit upright and breathe deeply, drawing air from the diaphragm upward.
2. Contract and hold your abs tight while inhaling. Relax while exhaling.

Gradually increase the amount of time you can contract and hold your abs. You can do this as many times a day as you can.

Kegels Exercise

This exercise will help you tone bladder muscles and reduce the risks of incontinence associated with childbirth. The more kegels you do, and the longer you hold them, the better control you will have over those leaks caused by sneezing, laughing, or picking up your baby. Your goal is to contract and hold the muscles that control the flow of urine.

You can do this exercise sitting down or standing. Hold your pubic muscle tight as though you want to pass urine but you are holding it. Hold for 3 to 5 seconds and relax. You can do these exercises as many times a day as you can.

After a diligent workout plan helped her lose 30kg of post-pregnancy weight, chartered accountant Roshini Gilbert was inspired enough to go from tallying numbers to training others. Currently serving as VP, Fitness & Services, at HealthifyMe, Roshini has been certified by the American Council on Exercises (ACE) for functional fitness and specializes in postnatal weight loss, exercises for lower back pain, arthritis, and osteoporosis. As part of her Rehab Trainer certification in Australia, Roshini has trained with reputed sports physiotherapist, Ulrik Larsen in corrective exercises and injury management. In HealthifyMe, she has found a collaborator with a common cause – making people fit to live life to the fullest.