Postpartum Exercise – Abdominals and More
So many new moms believe that they will never have the same shape and body they had before their baby was born. With all the new tasks that come with having a baby, who really has time to think about getting back in shape or has time to even contemplate going to a gym? Believe it or not, you can get that body back in shape and you can find time to do some very easy exercises that will get that abdomen right back in shape. Better yet, you can do this in the comfort of your own home at your convenience.
Arm and Leg Lifts
Arm and leg lift exercises are great for helping to firm the tummy, arms, and legs after your baby is born. Kneeling with hands and knees on the floor and your hands under shoulders, knees under the hips, tighten the stomach muscles. At the same time move the left arm forward to the height of the shoulder and the right leg moving backwards at the same time. Try to maintain this position for about 10 to 15 seconds and repeat this at least five times switching from the right side to the left side.
As early as one week after the baby arrives, kegel exercises should be done to help strengthen the vaginal muscles back to normal. These can be simply done by laying face up on the floor and bending the knees with feet flat down on the floor. Squeeze in the vaginal muscles and try to hold this in for at least 5 to 10 seconds. Do this about 10 times and try to do these exercises at least four times a day.
Doing pelvic tilts after childbirth will help strengthen the abdominal muscles. To do these, lie on the floor with the back down, knees bent and feet on the floor. Gently tighten the abs as you tilt the pelvis back to touch the floor and hold it for about 5 seconds. Repeat this exercise about 10 times repetitively.
Crunches are great exercises after a baby is born, but only after your gap in the muscles of the abdomen is down to about 1 inch apart. To do crunches, lie on the floor on your back, hands behind the ears and crunch the body up about 30 degrees from the floor towards your knees. Lower yourself back down to the floor and do about 10 to 15 reps.
All of these exercises can be done at home while the baby is napping or playing right beside you. Don’t ever doubt that you cannot have that prior baby body back. You can if you put you mind and body to it!