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Postpartum Exercise Tips and Workouts

Postpartum Exercise Tips and Workouts


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By Voja Budrovac

Being pregnant and giving birth is considered one of the most wonderful things a person can experience. However, pregnancy often leaves our bodies weak and our muscles relaxed. Many people turn to simple and small exercises to keep their body in shape. However, there are several postpartum exercise tips we can share with you to increase your body improvement after giving birth. The best part is that some of these exercises do not require any special equipment and can be done almost right after you leave the hospital. Of course, if you think you might need help getting back on your feet we got you covered. You can opt for a fitness instructor Dubai to help you maintain the level of physical fitness you need.

Postpartum exercise tips you can utilize in your home

Exercising and being in shape, during any period of your life, is always a good idea. Luckily, that does not have to change after pregnancy. Especially if you had a healthy pregnancy and delivery. Depending on your capabilities and will, you can start as soon as you feel ready to do so. However, bear in mind, if you are breastfeeding and want to start working out – nurse or pump before you start. Another piece of advice is to wear a supportive bra when working out. The workouts we are about to show you have the goal to:

  1. Relieve stress
  2. Boost your energy
  3. Tighten and strengthen your abdominal muscles
  4. Regulate your breathing and sleep schedule
  5. Help with losing extra weight
a mother exercising with her daughter in the living room
These postpartum exercises have the goal to bring your body back to regular shape before you start going to the gym

These exercises should help you maintain a good level of physique and condition. That is until you decide to get back to the gym, where you can have a gym personal trainer Dubai to help you continue the work.

Pelvic floor exercises

This exercise is also known as Kegels. For someone who experienced pregnancy, we are certain you are familiar with these types of exercises and muscle movement. Namely, their purpose is to strengthen your pelvic floor muscles. You can do this exercise at any time of the day, in almost any position. Start by tightening your pelvic muscles and hold for approximately 10 seconds. Repeat this exercise throughout the day as often as you can. This can help you bring back control over the urinary muscles and pelvic floor muscles have a purpose of stopping the flow of urination.

Diaphragmatic breathing

This part of postpartum exercise tips will help you control your breathing after pregnancy. Moreover, it is an exercise you can start doing after a few days after you have given birth. They are a good way to reduce the rate of your breathing and improve core stability. This can be done by sitting down or laying, depending on your preference. By focusing on your breathing and relaxing, it can help you reduce stress on a daily basis. Start by laying on the floor or the yoga mat. Relax your body and put one hand on your chest, while the other should be on your stomach. After that, start taking deep inhales and holding them for 2-3 seconds. Slowly exhale as your hands remain on your stomach and chest. You should repeat this several times for a couple of minutes each day.

Postpartum exercise tips for staying in shape – Walking

As simple as that. Walking is one of the best and most natural ways to remain fit, even after giving birth. The difference now is that you will be strolling with your child. Namely, simply by walking and pushing the stroller will create enough force to help you get back in shape. However, what you can do to increase the efficiency of this exercise is to create routes in which you want to walk.

a woman strolling around town with her child
Walking while strolling with your child is a good way to remain active while spending time with your newborn

If you feel like you should start light, do so. However, start increasing the distance, as well as the terrain as you progress further. This is a good way for you to maintain your condition and bring back some muscles. Getting in shape varies from a person to person, depending on their body type. So, be patient and walk in your pace.

Post-pregnancy planks

Plank is one of the toughest, yet more efficient exercises for your abdominal muscles. It does not only activate every muscle you have, but it also strengthens them and retains the core. We advise you to start doing planks at least several weeks after giving birth. This may vary, depending on how easy your birth was, so you might want to consult a doctor or your personal trainer. If you feel like this might be a little too hard for you, start by getting on your knees and doing a plank. As time goes by, work your way to a full position plank.

a woman doing a plan as part of the postpartum exercise tips
Plank is a good way to activate all of your abdominal muscles at the same time

Place your forearms on the floor and your elbows beneath your shoulders. Make sure your spine is straight and hold on for a minute. Relax your muscles after each plank.

Listen to your body – do not push it too hard

The whole idea of having postpartum exercise is to help your body recover from birth and pregnancy. This is in no way the time to increase your body mass or push the boundaries of your strength. Give yourself time to get back in shape by doing these small, yet meaningful workouts. Make sure that you feel good after every exercise. See if anything hurts and if it does give your body some rest. Another sign that you might put too much pressure on your body is pelvic pain, abdominal pain, or sometimes bleeding. In case any of these symptoms appear make sure to consult a doctor. More importantly, when utilizing these postpartum exercise tips, make sure you listen to your body. Do not push it too hard, give yourself some time.

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