The Postpartum Exercise Plan for New Moms
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Posted On :
Mar-23-2018
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Article Word Count :
520
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Congrats! You’ve had your prince/princess… now what? Are you probably longing to squeeze back into your favourite pair of skinny jeans? Not only, you! After being pregnant for nine months, many mothers are nervous to get back to their normal workout routine.
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Congrats! You’ve had your prince/princess… now what? Are you probably longing to squeeze back into your favourite pair of skinny jeans? Not only, you! After being pregnant for nine months, many mothers are nervous to get back to their normal workout routine.
To get back into pre-pregnancy shape, you need a workout you can stick to. But before you start anything, it’s the must consult your doctor or physio Perth to determine the right exercise plan for you.
Are you ready to get started? Check out these exercises to resume back to your pre-natal shape in no time.
Kegel Exercise
This exercise mainly targets on “Pelvic Muscles”. As these muscles are weakened by the birth process, Kegel exercises strengthen the pelvic floor muscles.
- Sit on the bench or chair, with feet & shoulder wide apart, hands on the hips.
- Contract your pelvic muscles, as you are urging to urinating and stand up.
- Do 1-3 sets of 10-20 reps
Pelvic Tilt
This exercise targets more on Hamstrings & butt. Start doing this exercise as early as one week after you have your baby if you had vaginal delivery. In case, if you had C-Section, you might have to wait 8-10 weeks.
- Lie on your back with knees bent, feet flat and arms by your sides.
- Pressing heels into the ground, squeeze the butt to lift off the floor
- Hold for three seconds, and slowly return to floor.
- Do 1-3 sets of 10-20 reps.
Forearm Plank
Targets on Abs, thighs, butt and oblique! This exercise can do magic to help your body bounce back to the pre-natal shape the fastest. This plank exercise is the great way to work out without putting strain on your neck and back.
- Lie back straight, abs engaged, legs extended, forearms on floor
- Keep your abs tight & hips up; Hold for 30-60 seconds
- Before resuming, lower knees to floor, resting for 30 seconds
- Do 4-5 planks.
Bridging Exercises
This exercise helps new-moms to tone their loose muscles, tummy, bottom and thigh muscles.
- Lie on the floor and bend your knees down and your feet upwards; now breathe in and breathe out. This will stiffen your loosen pelvic floor muscles and tone up your belly muscles.
- Lift your bottom as high as you can and breathe normally. Hold this position for around 5 minutes; and then relax your pelvic floor and lower tummy muscles.
- Do up to 10 times
Conclusion,
Pregnancy and child birth can take a toll on your body. The post-natal exercises prescribed by the specialists of Physiotherapy Perth are designed to gently ease you back into exercise routine and help you regain its shape faster!
Getting help from your Perth Physiotherapy to determine the right exercise plan for you is the best way for being a stronger, healthier – and ultimately, happier mum!
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Article Source :
http://www.articleseen.com/Article_The Postpartum Exercise Plan for New Moms_321443.aspx
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Author Resource :
The author is a blogger, who likes to writes articles and blogs related to pre/post pregnancy tips. In this article, she speaks about the post-natal exercises offered by physio Perth. For more details, visit https://www.sportsmedsubiaco.com.au
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Keywords :
physio Perth, Physiotherapy Perth, Perth Physiotherapy,
Category :
Health and Fitness
:
Health and Fitness
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