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Top 10 Exercises To Help Regain Your Shape After Pregnancy
Yes, life is full of sacrifices, especially when you become a mother. But your taught and toned stomach of yesteryear does not have to be one of them. Learn how you can regain your pre-pregnancy shape with a little effort and a few minutes a day.
Getting back into shape after pregnancy is a real concern for many women. When the �Oh, you are absolutely glowing� comments you received during pregnancy turn to �So, when are you due?� even after you�ve had the baby, it is a clear sign it may be time to hit the gym.
While it would be nice if everything just slipped back into place on its own as soon as the baby is born, for most of us, this simply isn�t going to happen. Regaining your pre-pregnancy shape is certainly attainable� it just requires a little effort.
The biggest determining factor to how fast you can regain your shapely figure is how fit you were before pregnancy. If you exercised regularly before and during your pregnancy, you will see those slim thighs and flat tummy much sooner than women who never exercised. And the key word here is exercise because that is just what it takes girls.
For the most part, you can expect it to take 3-9 months to get your body back into shape after delivery. As a general guide, it is recommended you wait at least six weeks before starting any exercise regime (at least eight if you had a c-section). Once you get the OK from your doctor, here are a few suggestions to help you get back in shape safely and quickly.
Top 10 Post-Pregnancy Exercises
1.
Pelvic Floor Strengthener: This exercise is important for increasing circulation in your pelvic region and maintaining the elasticity of your vaginal canal. Lie on your back with your knees bent and your feet flat on the floor. Slowly tighten your vaginal muscles and hold for a few seconds then release. Repeat 8-10 times.
2.
Pelvic Tilt: Lie on your back with your knees bent and your feet flat on the floor. Place hands on your stomach so you can feel your muscles. Slowly tighten your stomach muscles, pushing the arch of your back towards the floor. Squeeze your buttocks tightly. Hold the position until the count of 6 then relax. Remember to breathe. Repeat 8-10 times.
3.
Elbow to Opposite Knee: Lie on your back with knee bent and close to your chest. Put your arms behind your head with your elbows touching the floor. Slowly straighten your right leg forward, lifting it slightly off the floor. Lift your head and touch your opposite elbow to your left knee. Repeat on the opposite side, working up to 15 repetitions.
4.
Head and Shoulder Raises: This exercise is a great way to firm flabby abs. Lie on your back on the floor, keeping your knees bent and hands behind your head (like you were going to do a sit up). Take a deep breath, tightening your abdominal muscles while lifting your head and shoulders off the ground. Stare at the ceiling the whole time. Hold for a few seconds then exhale forcefully as you slowly lower your head and shoulders to the ground. Do 8-10 reps.
5.
Lying Leg Raises: Ensure your legs remain slightly bent throughout this exercise. Lie on your back with your hands (palms down) under your buttocks. Raise your legs about 12 inches off the floor and hold. Make sure the base of your spine is pressed against the floor to ensure your back has sufficient support. Using only your lower abs, tilt your pelvis and raise your legs a further 6 inches. Hold for a few seconds then return to your original position. Repeat 8-10 times or until you can feel the burn in your abs.
6.
Ab Crunch: Lie on your back with your knees bent and your feet flat on the floor. Press your ankles down on the floor. Hold your hands behind your head, slowly raising your head as you contract your stomach muscles. Remember to breathe working up to 10 reps.
7.
Bicycling on Your Elbows: Lie on your back on the floor. Lift yourself up so your upper half is supported on your elbows, keeping your lower back on the floor. Slowly tighten your stomach muscles and kick your legs (one at a time) out in front of you. Repeat 10 times on each leg.
8.
Tummy Tightener: Lie on the floor with your knees bent and your arms resting on your thighs. Lift up slowly, sliding your hands up your thighs towards your knees. Exhale as you lift up. Work up to at least 12 repetitions.
9.
Leg Stretch: Lie flat on the floor, holding your one knee against your chest. Place your hands just below your bent knee for support. Slowly lift your other leg off the floor at a 45 degree angle while pushing your lower back into the floor. When starting out, it is best to leave your head on the floor. As your stomach muscles become stronger, you can lift your head and shoulders off the floor. Repeat 10 times alternating legs.
10.
Walking: Walking daily is great exercise. It improves cardiovascular health and muscle strength. You can gradually increase your pace and distance. You can even bring the baby along. Make sure to use a good stroller or soft carrier.
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Last edited by Angela, Pregnancy Editor; 07/12/09 05:20 PM.
