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Exercises Post Pregnancy: Importance of Exercise after Pregnancy

It is normal for most women to gain weight during pregnancy in order to accommodate the baby and ensure its natural development and birth. Depending on the diet and the level of physical activity that a woman follows during pregnancy, the amount of weight she gains could range anywhere between 7 to 20 kilograms. Some of this extra weight is lost immediately after childbirth due to expulsion of the body fluids in the process. Also, lactation and breastfeeding burn a significant amount of fat stored in the body during pregnancy, so you may also expect to lose a few pounds gradually till the point that you continue breastfeeding the baby. However, weight gained around the abdominal region, waist and hips during pregnancy is very difficult to get rid of. Thus, it becomes necessary to exercise regularly Post Pregnancy. You may begin exercising a few weeks after the delivery but only after you have consulted your doctor. If you have had a cesarean section, you may have to wait till the stitches heal completely before beginning a regular exercise regime. Exercise also helps reduce the postpartum depression that many women suffer from and makes you feel more energetic.

Do not start off with very rigorous forms of exercise as this might cause more damage than benefit. Short, brisk walks are a good way to begin. Jogging and swimming are also good options, but only after the muscles of your back and the spine have completely recovered from the strain of bearing a baby. There are a few specific exercises that you may find useful for losing weight around the lower body. Lie flat on the floor with your hands on your sides. Gently raise your legs to an angle of 30 degrees without using support from the hands, and try to remain in this position for at least 30 seconds. Then slowly lower your legs and wait for a few seconds before resuming the cycle. Breathe normally during the whole cycle. 15-20 minutes of this exercise can tone up the muscles of your abdomen and thighs.

Another simple exercise is to sit with your legs folded backwards so that your heels press against your buttocks and then bend forward holding your stomach with your palms. Bend back after 10 seconds and repeat the process 5-10 times. You may also strengthen and tighten the pelvic muscles by lying flat on your back and bending your knees with your feet on the surface of the floor.

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