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Post Pregnancy Exercises

Post Pregnancy exercises
Atefa Noorain
Atefa Noorain
September06/ 2016


Pregnancy leads to increase in body weight in women. Women generally get worried about losing weight after pregnancy. Getting pre baby body back is difficult for women in most cases due to several reasons. The main reason is lack of physical activity post pregnancy. You must consult your doctor before getting involved in any intense physical activity. The main post pregnancy exercises that can help you lose weight include:

  1. Pelvic Tilt

Pelvic tilt mainly improves abdominal strength and stamina. In the initial stages pelvic tilt must be done instead of intense workouts. Pelvic tilt can be started as early as possible if you had a normal vaginal delivery. In case of caesarean section, you need to wait for 8-10 weeks to start the work out. To do pelvic tilt, you need to lie on your back with knees bent. Keep one pillow under your hips and one between your knees. Keep your arms at your side and feet flat on the ground, then inhale and exhale and draw your abs in by tucking your pelvis under slightly. Squeeze your buttocks and hold for 5 seconds and the release for 10 reps.

  1. Pelvic Bridge

Pelvic bridge can be started after 6 weeks of delivery. In pelvic bridge you need to lie on your back and feet hip-width apart and knees bent. Inhale and exhale and draw your abs up and in towards the spine. Tilt your pelvis by lifting your hips off into a bridge and slowly lower down to starting position.  Repeat this exercise 5 times initially and slowly increase the number after few weeks.

  1. Heel Slides

Heel slides strengthen lower back and support your core.  During heel slide you need to lie on your back with knees bent and feet-hip width apart. Draw your abs in and flex your left foot by pressing your heels on the floor. Keep your pelvis still and inhale and exhale and use your abdominal muscles to push the left heel away from the body by keeping the knee slightly bent.  Hold for few seconds and return back to the starting position and continue doing the same for minimum 5-10 times for the next two weeks.

  1. Towel Pulse

Towel pulse can be done for around 2 weeks along with the other exercises. During towel pulse lie on your back with your knees bent. Use a towel and place it across the upper shins and grasp each end in hand. Pull both the ends of the towels to squeeze your thighs. Inhale and exhale to draw the abs in by lifting your shoulders off the floor. Hold for few seconds in the same position and then release.  Repeat this contracting and releasing your abs muscles for 10-12 times and increase the count till 20 slowly.

  1. Single- leg Stretch

Single-leg stretch is done with the help of a towel. Single- leg stretch is generally done in the 12th week of postpartum period. During single-leg stretch you need to lie on your back and hold your knees above the hips and shins should be parallel to the floor. Place a towel on your thighs and hold both the ends with two hands and push against your thighs. Lift your head and shoulders off the floor and extend the left leg out while you exhale. Switch the legs and repeat the same way. You can increase the count till 10 for better results.

With these 5 post pregnancy exercises you can lose your pregnancy weight and get your pre baby body back in few weeks. You need to practise these post pregnancy exercises regularly for better results.

Atefa Noorain
Atefa Noorain

Atefa Noorain, (Microbiologist) former Head of the Department of Life Sciences, Assistant Professor of Microbiology at Sujatha Degree College for Women. She worked as an Associate Research Analyst at Thomson Reuters and an Associate Editor of two research journals. She has presented her research work in 3 International Conferences. She has written articles for national journals and international journals. She had been felicitated as a Young Speaker in the last conference. She has worked on Nanoparticles as a part of her research project and won the Best Scientist of the Day award.

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