Post pregnancy fitness exercise should only be carried out when
you are ready for physical activities again. Most women wait for at
least six weeks after giving birth before engaging in exercises but for
some, they begin with their post pregnancy fitness exercise as soon as
they feel they are ready.
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Post pregnancy fitness exercise should
be performed gradually. But before you begin, you need to consult your
doctor for an easy exercise that you can perform in the first few weeks
after your labor. Doing Kegel exercises is a good way to start because
your movements only involves little muscle contractions inside the wall
of the vagina and this post pregnancy fitness exercise also promotes
strong pelvic muscles.
Also a good post pregnancy fitness exercise is walking. Walking helps your body prepare for a more dynamic exercise. Also, walking can be very relaxing since you are outdoors and breathing fresh air.
For a more gentle post pregnancy fitness exercise, you can try the following:
Pelvic Strengthening Exercise
This exercise is ideal for enhancing blood circulation in the pelvic area. It is also perfect for maintaining the shape of the vaginal canal.
• Lie down with your back on the floor. Slightly bend your knees but be sure to keep your feet flat on the ground.
• Constrict the vaginal muscles like you are trying to hold the urine flow.
• Hold it for about 5 to 10 seconds and then release.
• Repeat the same steps until you can.
Head and Shoulder Exercise
• Lie down with your back on the floor. Slightly bend your knees and your hands at the back of your head.
• Take a deep breath and then contract muscles in your abdomen as you exhale. Rest your back on the floor and then raise your head and shoulders and then slowly lower it back to the ground.
• Repeat the same steps for at least 8 to 10 times.
Pelvic Tilting Exercise
• Lie down with your back on the floor. Slightly bend your knees but be sure to keep your feet flat on the ground.
• Take a deep breath and let your abdomen expand.
• Lift your tailbone up as you exhale while your hips lie flat on the floor.
• While your tailbone is lifted constrict your buttocks and then let go.
• Repeat same steps for at least 8 to 10 times.
Always bear in mind that you should not push yourself until you are sure that you are ready. It is best that you consult your physician or talk to a fitness expert to know more about post pregnancy fitness exercise.
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