Exercise After Pregnancy is Essential For Natural and Safe Weight Loss After Pregnancy

As a new mom, you need to get fit as soon as possible after delivery. Once your doctor has told you it is safe, there are specific exercises that will help shape and tone your body. Exercise is beneficial for any new mom. When you start practicing your energy level will increase and you will immediately start to look and feel good. In addition to helping you get fit, exercise helps reduce the risk of postpartum depression. It also makes you feel good about yourself as you adjust to your new role as a mother. As you start to exercise and lose excess pregnancy weight, remember that there is no quick fix.

If you had a cesarean recovery time will be longer because it is considered major surgery. Once you are ready, walk and pelvic exercises help muscles recover from the operation. Remember to listen to your body. It may be easier tired, so take it easy.

Even after an uncomplicated delivery, it is essential to start exercising slowly. Most doctors recommend waiting until after six weeks of assessment before starting a fitness regimen. Your abdominal muscles have experienced dramatic changes during pregnancy because the muscles were divided in two. It is important to make sure your stomach muscles heal properly before starting an exercise program. Weak stomach muscles can also affect other aspects of your health. Poor posture is a result of the weakness of the muscles of the stomach and can cause tension in the lower back, joint pain and inflammation. Here's how to check if you are ready for exercise.

Are you ready to exercise?

While lying on your back, place your hands behind your neck and slowly raise your head toward the ceiling. Try to keep the position and place a finger just above your navel pressing gently. You will feel a void (the distance between the muscles) and you should evaluate how wide it is. If space is a finger width or not at all, then you should be good to start exercising. If the difference is two or more fingers wide, then you must be careful.

Most moms can start walking and gentle exercise soon after delivery. For the first six weeks, do what you can. Start with 10 to 15 minutes a day, slowly increasing the time your strength and endurance built. On a beautiful day, put your baby in the stroller and walk around the neighborhood or the park. Even carrying her baby in a sling while you run errands burn calories and increase the bonding time. Exercises to consider during the first 6 weeks include pelvic floor (see above), muscle belly exercises and lower pelvic tilt:

LOW BELLY muscular exercise

or lie on your back on the floor or bed and bend your knees keeping your feet close to your buttocks.
o Close and develop the sphincter muscle. However, no contract your buttocks. Then close and develop the muscles around your vaginal area and urethra as if trying to hold urine.
or pull your navel up and smell the lower abdominal muscles tighten. Hold for a count of 10, while trying to breathe normally.
or relax and let go slowly. Wait a few seconds and then repeat. For best results, perform this exercise five times.

YEAR pelvic tilt

or lie on your back on the floor or bed and bend your knees comfortably take your feet close to your buttocks.
o Close and develop the sphincter muscle. However, no contract your buttocks. Then close and develop the muscles around your vaginal area and urethra as if trying to hold urine.
or tilt the pelvis backwards, pushing the lower back on the floor or bed while arches away from the road. The aim is to bring the navel towards the spine.
or relax and let go slowly. Wait a few seconds and then repeat. For best results, perform this exercise five times.
o Try to breathe normally while.

After birth, swimming is ideal, as it is an exercise with a soft impact. However, you should wait until you have had a minimum of seven days without bleeding or discharge. If you had a cesarean section or stitches, it is advisable to wait after six weeks of the balance sheet.

Once you start exercising after pregnancy, it is important to practice diaphragmatic breathing techniques called breathing exercises. The skin and the muscles in your abdominal area became strained during pregnancy. Now that your baby has arrived, the skin and the muscle inconsistent and requires training to return to its pre-pregnancy. Breathe properly during exercise helps reduce the abdominal wall to its previous length. While inhaling, you should feel and / or see your chest and abdomen expand. As you exhale, chest and abdomen should be compressed. This breathing technique will help you train your heart to teach stomach muscle shortening before elongation. Expiration is shortened by inspiring longer.

After six weeks of balance, your body must be properly recover and begin more energetic activities to regain their pre-pregnancy figure. Yoga, Pilates, and swimming are excellent exercises after pregnancy and, if possible, enroll in a course in your area.



However, it is not necessary to take a class, because there are a number of exercises you can do at home. Some of these exercises are:

LEG SLIDE
Sliding leg is an exercise that tones the abs and two legs.

or lie on your back on the floor or bed and bend your knees keeping your feet close to your buttocks.
o As you inhale, drag a leg to a straight position.
o Then exhale and return the leg to the starting position.
or Repeat with the other leg.
o Repeat 10 times with each leg.

BRIDGE
After the flop of the year prior basin for a number of weeks, we have built some abdominal muscle strength and can move to the next level.

or lie on your back on the floor or bed and bend your knees keeping your feet close to your buttocks.
o While breathing, contract your abdominals, buttocks and pelvic floor muscles as you lift your hips off the floor.
or Hold for five seconds, then exhale slowly as you relax and let go.
o Wait a few seconds and repeat 5 times.

More difficult variations in this exercise are:

Move your feet or buttocks.
o While in the bridge position, lift one leg and hold the hips.

SHOULDER LIFTS AND LIFT HEAD
This exercise strengthens the back muscles and tones the abdomen.

or lie on your back on the floor or bed and bend your knees keeping your feet close to your buttocks with your arms at your sides.
Keep your lower back or at ground level.
o As you exhale, slowly raise your head and the floor of the neck.
o Only upside down, breathe. Repeat up to 10 times.

Once you have done the elevation of the head for a number of weeks, it can progress to shoulder elevation. The exercise is repeated as above, but this time the head and shoulders on the floor.

As you grow, you can increase the effort required to crossing his arms over his chest and crossing his arms behind his head.

LOWER ADVANCED STOMACH muscular exercise

o First, get down on your hands and knees keeping your back as flat as possible throughout the year.
o Close and develop the sphincter muscle. However, not contract the muscles of the buttocks. Then close and develop the muscles around your vaginal area and urethra as if trying to hold urine.
or Pull and develop the area around the navel and hold this position for 10 seconds.
or relax slowly and after a few seconds are repeated. Perform this exercise five times.

More difficult variations in this exercise are:

o Once the standby position, raise one arm in front of you and hold for 10 seconds. Repeat for the other arm.
o Once the standby position, keeping your left arm in front of you and your right back leg. Hold for 10 seconds. Repeat with the other arm and leg.

OTHER CONSIDERATIONS
If your workouts are limited to those you do at home, it should be noted that abdominal exercises strengthen the muscle, but only aerobic exercise will help you lose those extra pounds for children from burning fat . In addition, the muscular fitness and flexibility are also important for overall good health. You should consider the following points:

or AEROBIC
Also known as endurance activities or cardio, you need to incorporate these exercises into your workout to increase weight loss. Aerobic exercise makes you breathe faster and deeper. This increases the amount of oxygen in the blood, thereby improving the efficiency of the heart vessels, lungs and blood vessels. Perform cardio exercises also make it easier to perform physical tasks such as climbing stairs, mowing the lawn, or continue two active years. We recommend 2½ hours of moderate aerobic exercise spread throughout the week for maximum results.
or MUSCULAR
Most women fall into the trap of doing cardio, but skip the strength training. No, your goal is to lose unwanted weight baby. Muscular fitness twice a week increases bone strength and helps maintain lean muscle mass. Furthermore, it is not necessary to go to the gym and you can use dumbbells. Once physical can include push-ups, squats and leg crunches in your workout. Think of it as functional training. You have to lift your baby every day so that your arms must be strong. Strength training also increases your metabolism to help you lose extra baby weight.
or stretching
It is important to stretch the muscles, as it helps to improve range of motion, while promoting better posture. Also, stretching is a good way to relieve stress. The best time to stretch is after exercise because your muscles are warm. After a workout, stretch the muscles you worked. If you are not exercising regularly, it is always beneficial to stretch three times a week to maintain flexibility.

To learn how to start sculpting your body into something your proud of visit the Weight Loss Instructor
http://bit.ly/1w9dw4G