With the birth of a baby a woman experiences plenty of emotional and physical changes within her. After the initial phase of thrill, joy and excitement of motherhood, there comes the reality which is rather tough and difficult to handle.
Most of the females experience baby blues also known as post partum depression. One of the biggest reasons of this condition is a constant worry of having gained enormous weight during these nine months. One can easily get rid of pregnancy weight by following a regular exercise program after the delivery.
When To Start
After about six weeks of birth you need to go for a complete internal check up by your obstetrician. It may involve an internal examination to see if your uterus has retuned back to normal condition.
If it has been a c-section delivery, the doctor will see if the stitches are properly healed or not. Your breasts and abdomen will also be checked to see the fitness level. Once the doctor gives a green signal you can start your exercise program as soon as possible.
Postnatal Exercise Plan
A well designed postnatal workout plan can be very effective in helping you lose all your pregnancy weight easily. In the beginning you can start with a few pelvic floor exercises which will help healing and toning of muscles.
The exercises here are designed to help the toning and firming of abdominal and other areas that lose flexibility during pregnancy. Here are few excellent exercise moves to lose weight, tone up and burn calories as well.
The traditional and the best way to tone up your abdomen and lose extra fat. The ideal way to do crunches is to lie on your back with hands behind your head and knees bent, with feet flat on the floor. As you exhale raise your upper body off the floor and try to tuck your chin into your chest. Repeat 4-5 times.
Sit straight on the floor with knees bent and feet flat inside. While exhaling roll back on the floor and stop before your lower back touches the floor. Hold in this position for a few seconds and then return to the starting position. Repeat 4-5 times on each side.
This is an excellent exercise to shed the extra flab on the upper arms. Bring your elbows in tight to your body. While exhaling extend your arms back and up as high as you can without lifting your shoulders or slouching your chest. Slowly inhale as you bend your arms in and forward. Repeat 10 times for the effectiveness of this exercise.
Apart from these toning exercises it is necessary to expand your exercise program by incorporating few aerobic exercises to develop stamina, burn calories and lose more weight. You can begin with medium paced outdoor walks with the baby.
This will help you shed the initial weight. After a few weeks you can start a fill fledged program comprising of cardio and the above given toning exercises. A combination of these two will help you lose the baby weight and gain a perfectly toned body!