Shaping Up After the Big Bump!
- 10 Months ago
Your baby is about 4-6 months old now and you are considering getting back to work. You have made the necessary arrangements for your child to be taken care of...safety in the home environment, keeping sharp articles out of reach, fitting door jammers, electric socket guards, guards for open fire hearths, smoke detectors, childproof locks to all doors and drawers, keeping potentially poisonous substances away from the child's reach etc...You have done it all and now you're set to go to work. You look at your wardrobe and there you go! "Oh my God! I don't fit into this anymore"! It's probably time for you to take care of your health and weight issues.
Before considering working out at a gym or walking or any other kind of physical activity, you must remember that every child birth is different and every complication associated with each of them is different. So before you begin any regimen, consult with your doctor about what is right for you.
New mums may find it very difficult to find time for exercise. But the sooner you get yourself started, the easier it gets to shed that extra fat and also help reduce the risk of post partum depression which is common in few mothers. Here are a few simple exercises you could do for at least half an hour to 45 minutes every day.
- Walking: Walking is one of the easiest and the simplest ways to kick start an exercise regime. Walking could range from a stroll to begin with or a power-packed brisk walk every day. If you can't leave your kid behind, well, carry him in a stroller and walk around! More effort, More calories burnt!
- Breathing Exercise: Breathing exercises can help you strengthen your abs. Sitting upright - breathe deeply drawing air from the diaphragm upward. Now, contract and hold your abs tight and relax while exhaling. You could gradually increase the number of times you contract and hold your abs.
- Head Lifts: Head lifts help strengthening your back and neck. Lie flat on your back with your hands on the sides. Bend your knees so that your feet are in touch with the floor. Now relax your belly as you inhale. When you exhale, slowly lift your head and neck off the floor. Inhale again as you lower your head.
- Shoulder Lifts: Assume the same position as the head lifts. As you exhale slowly, lift your head and shoulders off the floor reaching with your arms and hands toward your bent knees. If this strains your neck, fold both hands behind your head instead. Inhale as you lower your shoulders.
- Curl Up: This is similar to the shoulder lifts. But instead of lifting just your shoulder and head off the floor, lift your torso until it's half way between your knees and the floor behind you. Use your arms to reach toward your knees. Exhale when you exert and inhale when you relax.
- Kneeling Pelvic Tilt: Kneel down on all fours -- toes touching the floor behind you, arms straight down from the shoulder line, palms touching the floor. Your back should be relaxed and straight, not curved or arched. As you inhale, pull your buttocks forward, tilting your pelvis and rotating your pubic bone upward. Hold for a count of three and release.
- The Kegel: This will help you tone and control bladder muscles and may reduce risks of incontinence associated with childbirth. This exercise involves contracting and holding the muscles that control the flow of urine. To get which muscles they are, start by doing just that. As you urinate, manipulate your muscles until the stream temporarily stops. Then release and let the urine flow. Remember what that feels like, and when you're not urinating, contract, hold, and release those same muscles. The more you do and the longer you hold those muscles, the better control you will have over those leaks caused by sneezing, laughing, or picking up your baby.
Some exercises can be done with your baby as well! Before involving your child in any physical activity, make sure you have a good sense of balance to assure your baby's and your safety. Take some time out to practice exercising with a doll initially and then when you are confident of working out, you can carry your baby and make your exercise more fun!
- Squeeze in a small dance with your baby. Keep your moves slow and keep breathing rhythmically.
- Baby glider: Hold your baby across your arms close to your chest. Take one step forward and bend your knee. Repeat the same with the other leg.
- Assuming the same position as in the baby glider, take your one step out to the side (instead of in front) and attempt to squat.
So here you are with a list of some simple work-outs to get you started! What are you waiting for?