Being a new mum is an exciting and fulfilling experience, but as much as you are buzzing with excitement, you know that you sacrificed many things during your pregnancy and post-birth care. When you finally have a breather and some time to spare you would probably like to invest some time back into yourself and into your body.
After a pregnancy your body goes through an extensive number of changes and getting back into your usual routine with the dream of achieving the body you had pre-pregnancy may seem like a mere wish. But this is a wish that can come true if you truly work at it during your free time and refuse to make excuses. You can’t go all in just after a pregnancy, baby steps first and then you take giant leaps. Here are a few tips for you to know how you can get back on track with a workout routine after giving birth:
List out your Exercise Goals
There is power in what is written! Write down what your physical activity aims are for the year, month and week before you start out on your regime. This will help you prepare on a mental and emotional level and keep you motivated to keep going. The general rule for exercise right after a pregnancy is to include a minimum of 150 minutes of aerobic exercises per week.
You could create a schedule to list out when you are going to do that activity during a particular week. Your basic guidelines to get started should include a warm up and cool down routine, staying heavily hydrated, start slowly and gradually, then amp up the intensity, wear the right sports bra and immediately desist at the second you feel any pain. In addition, you could list out your goal weight you want to achieve by the end of the year and work towards this goal throughout your workout schedule!
Do the Right Exercises
When you are getting into an exercise regime after a pregnancy, you do not jump right into a 5km marathon! You start with low impact exercises and work your way up as you get stronger and fitter. Moreover, there are key areas you will need to focus on regarding exercise post-birth.
For instance, once you are pregnant and have given birth, your pelvic and abdominal muscles may have weakened. This could cause major stress urinary incontinence during and after your pregnancy. To combat this, try starting out with pelvic exercises, such as the pelvic tilt which strengthens the abdominal muscles.
All you have to do is tighten up your abdominal muscles while your back is against the floor and bend your pelvic upwards for a few seconds. Repeat this same exercise around five to ten times during your workout routine. Similarly, Kegel exercises are known to make pelvic muscles stronger, which aids in supporting the uterus. For instance, many women that have tried out Kegel exercises on a regular basis have noticed a reduction in urination problems.
Remember to write out your goals, follow correct exercises and you will have the body of your dreams in no time!
