Post Pregnancy Fitness: 5 Basic Exercises to Start
After giving birth, it is likely that you haven’t even thought of going back to your daily exercise regimen. However, you should know that this is something you should do, as exercise after giving birth will do you, your physical health, emotional health, and mental health a lot of good. Here are 5 basic exercises to start with.
1. Pelvic Tilt
This abdominal muscle- strengthening exercise involves lying on the floor on your back and your knees bent. Make sure that your back is flat against the floor by tightening the muscles on your stomach and then bending and raising your pelvis slightly. Hold this position for 10 seconds and repeat 10 times.
2. Kegel Exercise
This exercise involves contracting the particular muscle that you use when you want to stop the flow of urine. Hold this position for 10 seconds before releasing. Relax for 10 seconds before doing another contraction. Repeat for at least 10 times.
3. Floor Bridges
Lie on the floor on your back and bend your knees. Make sure though that your feet are still flat on the floor and your arms are on the side. Squeeze your butt muscles and lift your lower back. Your heels should be pressed into the ground while doing so. Perform a Kegel while holding this position. Repeat up to 10 times.
4. Crunch Beat
Lie on a mat on your back. Your knees should again be bent, but they should be at a 90 degree angle. Lift your legs and make certain that your calves are parallel to the ground. Place your hands behind your head with the elbows out. Do a crunch and lift your shoulders so that they are no longer touching the mat. Repeat for up to 10 times.
5. Daily Walk
Making it a habit to walk daily and as much as you can is possibly one of the easiest and safest ways to exercise after pregnancy. And to top everything off, you can do so while carrying your baby so that you can still spend time with him/her while you get back on track.