Since childbirth puts a lot of stress on the ligaments and joints, women must ensure that they don’t perform high-impact exercises to lose weight. The following article provides information on the exercises that can be included in a postnatal workout.
Postpartum or postnatal workouts can certainly help you lose weight and improve your posture. These exercises will help in strengthening the lower back, which would have gone through a lot of wear and tear. Along with the exercises, you will also have to pay extra attention to your diet. Do not skip meals in order to lose weight. Remember, you are feeding a young baby, who does need a lot of nutrition.
The best workout after delivery is the one where you have your baby for company. Strap the baby to yourself, and go for a stroll to a park nearby. This will not only give you a good exercise, but will also ensure you are not bored sitting at home everyday.
Lower Back Exercise
This is a great back exercise, which will help in strengthening the back muscles.
- Lie down on your stomach. Place your hands under your shoulder, keeping you feet hip-width apart.
- Slowly lift your shoulders off the floor, rising till your elbows are straightened.
- Hold the position for a couple of seconds, before you release and repeat the exercise.
- This exercise can also be included in exercise ball workouts.
It may not be possible for you to do the regular push ups. Instead you may want to try a variation of the push ups.
- Stand about 1 foot away from the wall.
- Keep your feet hip-width apart, and place your hands on the wall in such a way that your arms are parallel to the floor.
- Slowly push your torso towards the wall, but do not move your feet.
- Slowly come back to the starting position.
Good Morning Exercise
This exercise can be done with or without weights. If you using weights, then it can be a barbell exercise. It is one of the simple, yet great exercise for gym workouts.
- Stand with shoulder-width distance between your feet. Place the barbell on your shoulder.
- Lock your knees and slowly bend down at your knees.
- Slowly stand up straight. Bend down as much as you can, and come back up again.
- Ensure that your knees are locked at all the times.
This exercise can be performed using a barbell or dumbbell.
- Stand with your feet shoulder-width apart.
- Hold the weight in your hand and bend at your knees.
- Slowly bend down from your waist, till the weight is at the height of your ankle.
- Come back up slowly.
This is a great exercise for love handles.
- Stand with your feet wide apart. Slowly bend down to your right side in such a way that your right hand reaches your right ankle.
- Extend your left hand above our head to the right.
- Slowly come back up and repeat the steps same on the left side.
- Perform at least 12 to 15 repetitions on both the sides.
This is also a good oblique exercise.
- Stand with your feet about 2 feet apart.
- Intertwine your palms and twist to the right side, ensuring your lower body does not move.
- Come back to the center and twist to the left side.
These were some of the exercises which can be included in a postnatal workout. You can also include some brisk walking, aqua aerobics, light weight training, swimming, pilates, and low-impact aerobics, cardiovascular exercises, and Kegel exercises in your workout. However, it is important that you consult your physician before you start the routine. Do not forget to perform warm up exercises and stretches before you start working out. Perform some warm-up exercises after your workout as well.
Disclaimer: The information provided in this article is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.