Postpartum Fitness Programs Brainerd MN
Getting Back To Your Pre-Pregnancy Weight
|Getting Back To Your Pre-Pregnancy Weight|
| It can be hard for new moms to fit an exercise program into their busy schedule with their newborn. However, most mothers are eager to fit back into the jeans they wore before pregnancy, and to lose the dreaded baby belly. Although it takes time to get back in shape, with a little determination and diligence you can get back to your pre-pregnancy weight. You shouldn't try to lose too much weight two pounds or less is acceptable for non-breastfeeding women. If you're breastfeeding, you'll need to eat more calories, so don't skimp on meals to lose weight. A breastfeeding woman needs to be eating around 2,000 calories a day for optimal health. |
The first step is healthy eating. It can be tempting to grab sugary snacks for energy, or to open a bag of chips when you don't have time for dinner. Eating healthy is one of the most important things you can do to lose pregnancy weight, so focus on eating lots of fresh fruit and vegetables each day. Make sure there are lots of whole grain breads and cereals in your diet. For protein, eat lean meats and fish, or incorporate tofu into your diet if you're vegetarian.
Walking is great for losing weight. If you're walking at a quick pace, where your heart rate goes up, then you are burning fat. Walking is also an ideal exercise for moms as baby can come along in the stroller. You can start going for shorter walks soon after delivery, but you must be careful during this time as your body is still healing. Ask your doctor about a walking program, as certain delivery complications can make it dangerous to start an exercise program soon after delivery.
Once you're past the six week mark after delivery, you can slowly begin to return to your pre-pregnancy workouts. Aerobic exercise that increases your heart rate will target fat and help you drop those pounds. Swimming is excellent for toning your body and won't injure muscles or joints. Make sure you talk to your docto...
Getting Rid of Your Baby Belly
|Getting Rid of Your Baby Belly|
| The leftover fat around the belly is a common complaint of new moms everywhere. During pregnancy, you probably gained between 25 and 35 pounds, and when your baby is born, you're left with the detested baby belly. It can be hard for busy moms to fit in a postpartum fitness program with a demanding schedule of baby feeding, sleepless nights, and spending time with other family members and friends. These exercises can be done at home on your living room floor, so they're perfect for busy mothers who are trying to take care of a newborn. |
Until about six weeks after delivery, you shouldn't attempt to do any exercises besides taking short walks and doing Kegels tightening and relaxing the muscles of the vaginal wall. After six weeks, if your doctor gives you the go-ahead, you're free to begin an exercise program of your choice.
It's important to remember that pregnancy weight can be stubborn, and you shouldn't over exercise or push your body too hard to try to drop the pounds. If you've had a C-section, you won't be able to do stomach strengthening exercises until your doctor has determined that the incision has completely healed.
One of the best tummy exercises you can do to tone are pelvic thrusts. To do pelvic thrusts, sit on the floor and bend your legs until your feet touch the floor. Tighten your abdominal muscles and gently roll your pelvis. Tighten your stomach muscles as you do each one, and remember to breathe deeply while performing pelvic tilts.
Leg slides also tighten muscles and will help you get rid of the pregnancy paunch. Lie on your back, and bend your knees. Slide your legs along the floor, but keep your back on the floor using your abdominal muscles. Once your back starts to arch, bring your legs back towards you while keeping your stomach muscles tight. Go slowly at first, and avoid jerking your legs while doing the exercises. You'll find over time that you'll be able to extend your legs eve...
Generally most women can begin a formal exercise program within 6 weeks of giving birth, though this time frame might be slightly longer for some women, including those recovering from a C-section. Most women recovering from a C-section will be able to exercise after there incision has healed and their doctor has cleared them for exercise.
If this is the case, your doctor will probably allow you to engage in some light activities, including walking. Strenuous activity should generally be avoided however until several weeks after birth.
For some women however, even light exercise in the weeks following delivery is not possible.If you had an episiotomy or tore severely while delivering for example, your body may not physically be ready for a formal exercise program for at least 4-6 weeks after birth (note… this is also how long most physicians recommend that women abstain from intercourse!).
How soon you begin exercising thus depends on your body and your unique situation. Be sure you consult with your physician before embarking on a new exercise program regardless of your activity level before and during pregnancy.
Now, if you feel better and capable of working out before you hit the six week mark, don’t hesitate to ...