What are the Best Exercises for Weight Loss after Childbirth?
Getting back to exercise after childbirth is a tough call. However, with carefully-selected routines, you should soon be saying goodbye to baby fat. The process should be gradual and start with simple exercises after four weeks of post-partum. After delivery, there is a gap in the abdominal muscle which disappears after four weeks. Make sure the gap is closed before you begin the workouts. Therefore, in this article, we will look at the best exercise for weight loss after giving birth.
Breastfeeding and weight training
Breastfeeding can help you shed off baby fat quickly and efficiently the natural way. Studies show that breastfeeding helps to lose up to 800 calories each day. After your body has recuperated, you should start the exercises. Weight training can go a long way in helping you to shed off unwanted fat. With this exercise, you don’t need to join the gym. Hold the baby to your chest and perform lunges. You can also lunge behind the strollers as you walk and hold the baby above your chest to press toward the ceiling.
Pelvic tilts help to reduce belly fat after childbearing. Strengthen your pelvic floor to prevent accidental urine leaks and to tone your vagina. You can continue doing the same exercises you did while pregnant to build your pelvic muscles. Such help your vagina and perineum to heal fast and improve circulation and reduce swelling.
Pilates and Yoga
Doing Pilates and yoga will help you gain flexibility and strength. They strengthen your tummy muscles, pelvic floor, reduce back pain, and help in balance. Pilates also help to support your bowel and bladder.
Yoga promotes muscle toning and flexibility to handle the demands of the newborn. When you strengthen the abdominal and back muscles, you’ll reduce after birth back pain. Besides, yoga helps in maintaining spinal integrity especially the pelvic. It is ideal for toning and stretching the upper body more so the arms.
It helps to tighten the abdominal muscles and strengthen the core muscles. After six months you can introduce this move to your routine. Bridge exercises tighten the buttocks and the lower back. You don’t need to lift any weights; hence making it among the best.
Strengthen your transverse by lying on your back and bended knees. Use a towel and cross it on the upper shins then grasp each end. When you pull both ends and squeeze your thighs together, you’ll work out your ab muscles. Do this at least ten times for two weeks.
Running is good as it works out your entire body. However, you must seek advice from your doctor before you begin. Start off gradually, run on flat surfaces, reduce pram load, and maintain a proper running structure. Make sure you are well-rested before your run and wear supportive running gear.
In conclusion, postpartum workouts are excellent; they come with many benefits for nursing moms. However, not all exercises work for every woman, and you might need to consult an expert to recommend the best exercises for weight loss after you give birth.